1 x1000m @ Threshold pace; 1:30 min. recovery (this pace is 20 sec. slower than 5k pace)
1 x800m @ 5k pace; 2 min. jog/walk recovery
2 x 400m @ faster than 5k pace; 2 min. jog /walk recovery
Then Run 1 lap around the track (steady state).
Finish with 4 x 200m @ fast pace; 200m jog.