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A) 6-8 x 800m @ 5k pace. 400m jog recovery. If you're training for a marathon, then try this pace out with the recovery. You really don't need to go much slower. You're getting rest. So you want to stress your muscles at a faster pace to run longer at a bit slower pace.
B) 12x 400m @ 5k pace or a few seconds faster per 400m. (so find your 5k pace per mile, break it down to 1/4 miles - 400m; then take off 2-3 seconds.) Recovery is a 200m jog.