4×1000 @ 10k 200 rest between each
400 jog rest after the set
4×400 @ starting at 5k pace and going 2 seconds faster a lap till you get to mile-3k pace. 200 rest after each.
If you’re doing more than 50 mpw you can do 5 of each.
If you’re doing 30 or less mpw do 3 of each.