Warm up for 8 minutes starting off very easy and gradually increase pace throughout to finish at your 5k pace. 30 seconds rest and then 4 times strides/pickups.
8 times 2 minute efforts running at a hard (5k) pace with one minute slow jog/brisk walk recovery in between.
Easy jog home!
10 minute warm up starting off easy and gradually increasing pace throughout to finish at around your 5k pace for the last minute. 30 seconds rest. 4 times strides/pickups.
8 times half mile (800m) efforts or 8 times 4 min efforts run at 5k pace or just a bit quicker, slow jog recovery in between for 90 seconds.
Easy pace run home!