Warmup mile. 4x100m strides. At 5k pace do 6-14x200m with 200 jog. Warm down mile

Then 3×100 strides. At 5k pace do 1 set of 3x300m with 100 jog. Take 2:00 break. Then do another 3×300 at three seconds faster. Ex. First set 1:30. Second set at 1:27. For more advanced third set three seconds faster. Warm down three...