12-16 X 200 @ 3k – mile
Split them in two, do half at 3k pace, half at mile pace. I know everyone is capable of running these much faster than this. Use this to focus on good quality running form.
Most of us raced last night, and it is okay to do quality days back to back on occasion, but they should be dissimilar types of workouts, last night was 5k type effort and tonight will be mile.