Workout is tough. You will run nearly 5KM of intervals at a fast pace. Use the recoveries to prepare for next intervals by running easy.
Warmup:
10 Minutes of Easy Running, Strides, and Drills
Main-set:
200 Metres at Near Max Speed (RPE9)
200 Metres at Deep Recovery Pace (RPE4)
Repeat 4 Times
400 Metres at 5KM Race Pace+ (RPE9)
400 Metres at Deep Recovery Pace (RPE4)
Repeat 2 Times
800 Metres at 5KM Race Pace (RPE8)
400 Metres at Deep Recovery Pace (RPE4)
Repeat 2 Times
400 Metres at 5KM Race Pace+ (RPE9)
400 Metres at Deep Recovery Pace (RPE4)
Repeat 2 Times
200 Metres at Near Max Speed (RPE9)
200 Metres at Deep Recovery Pace (RPE4)
Repeat 4 Times
Warmdown:
Aim for 10 minutes of easy running