1600M (4 laps) at threshold pace (~25 sec per mile slower then 5K race pace).

Recoveries are 200 (1/2 lap jogs)

How many -
Do 2 if 20 miles per week or less
Do 3 if 20-30 miles per week
Do 4 if 30-40 miles per week
Do 5 if 40-50 miles per week etc.

5K
Race
Time 1600 400 Splits

30.40 10.18 2.35
29.05 9.47 2.27
27.39 9.20 2.20
26.22 8.55 2.14
25.12 8.33 2.08
24.08 8.12 2.03
23.09 7.52 1.58
22.15 7.33 1.53
21.50 7.25 1.51
21.25 7.17 1.49
21.02 7.10 1.48
20.39 7.02 1.46
20.18 6.55 1.44
19.57 6.51 1.43
19.36 6.44 1.41
19.17 6.38 1.40
18.58 6.32 1.38
18.40 6.26 1.37
18.22 6.20 1.35
18.05 6.15 1.34
17.49 6.09 1.32
17.33 6.04 1.31
17.17 5.59 1.30
17.03 5.54 1.29
16.48 5.50 1.28
16.34 5.45 1.26
16.20 5.41 1.25
16.07 5.36 1.24
15.54 5.32 1.23
15.42 5.28 1.22
15.29 5.24 1.21
15.18 5.20 1.20
15.06 5.16 1.19