Done in a high mileage week:
24:59 tempo, 8000m w/ 1600 splits of 4:56, 5:03, 4:58, 5:03, 4:59
8:00 rest to spike up and catch breath / get a bit of water
2x (400, 300, 200) - 57.3, 42.0, 27.5; 55.1, 40.3, 25.8 off 2:00 rest / rep, full between sets
Goal was to get a hard tempo effort in (5 miles at about 5k + 30) then a couple of mile to 800 effort reps after. Should I be able to break 1:50 in the 800? 3000 is probably my best event followed by mile