|This week we swing back to running at 5k race pace (interval pace), which will be ~15-20s faster per mile than threshold pace (or ~2s faster per 200m lap).
5-6 x 1000m @ 5K race pace
I strongly suggest that anyone whose 5K race pace is > 7:00 per mile alter the basic workout and run 5-6 x 800m instead.
6:30 pm Warmup
|-> Lookup your threshold/interval pace <-|