This is a VO2 max workout, we don’t do lots of these, they can be challenging.
5-9 X 600@3k equal time recovery (or about 1/2 the distance 300)
4X200@Mile-800 200 rest
3k pace is about 4 seconds per 400 faster than your 5k race pace
Target 8% of your weekly mileage for the 600s
5 = 30 mpw
7= 40 mpw
9= 50 mpw
Gabriella Erica etc 400 at 1:40, 600 at 2:30
Ed, Rob 400 at 1:30, 600 at 2:15
Ryan 400 at 1:24 600 at 2:06