400/600/800 (3MR) 800/600/400 with 200 recovery walk or slow jog between each interval. 400 and 600 @ 5K pace; 800 @ 10K pace
I ammended it slightly to use miles and program the intervals in my Garmin since I don't think it can do distances in meters (if it can and anyone knows how, let me know).
I walked .34 miles to the track from my apartment, so I just ran an easy 1/2 mile at a 12:11 pace to warm up, then began the intervals. After the intervals, I walked for less than 1/10th of a mile and ran for a combined total of .55 mile at 12:26 pace. Then I walked another mile to Publix and home.
My 5K pace is 11ish, but I can't run that slow for short distances when I am not taking walk breaks. I also think it has probably gotten faster and I just haven't run a race since to confirm it. The program director said it's ok to run them a little faster as long as I am able to keep a consistent pace and not fade at the end. I think I ran them too fast last week since I was only able to do 1 set, so I decided to target a 10:00 pace for the 400s and 600s, and a 10:15 pace for the 800s and focus on keeping a consistent pace throughout the whole workout. I'm really pleased with my efforts. I probably could have gone a little faster, but I think this was enough of a challenge, yet not so fast that I wanted to die at the end. I'll probably try to speed it up gradually in upcoming workouts.
Below are my times for each run interval. I'm not sure how the pace is different for the 800s when the time was the same *shrug*
time / pace / distance
2:32 / 9:58 / .25
3:43 / 10:03 / .37
5:07 / 10:12 / .5
5:07 / 10:14 / .5
3:41 / 9:54 / .37
2:25 / 9:58 / .24