These paces after 5k going to feel fast, I want to give you a feel for mile race pace prior to our time trial next week.
4X400 @ 5k pace 200 slow jog recovery
2X400 @ 3k pace 200 slow jog recovery
2X400 @ 1 mile pace full recovery
4X200 @ 1 mile pace full recovery
Full recovery means whatever time you need to complete the next interval at the same speed, as you get more fatigued you will need more recovery, take it even if your partners are ready to go.