Warmup mile, drills and then 4×100. At 5k pace do 1×600 with 200 jog, then 1×500 with 300 jog, then 1×400 with 400 jog, 1×300 with 100 jog, then 200 with 200 jog and 2×100 with 100 jog. Warmdown 3-4 laps