Perform each of the following with 10 air squats and 30 seconds of rest between. Pace should be at your desired 5k race pace.

2 x 200 meters
2 x 400 meters
1 x 600 meters

1 x 800 meters

Climb down the ladder

1 x 600 meters

2 x 400 meters
2 x 200 meters
2 x 400 meters

Finally, take a 2 minute rest period.

Then run 800 meters all out. Post your final 800 meter time in the comments.