Warm-up:
2,000 meters
1st 1,000 @ 24 rate 6 over 5K pace
2nd 1,000 @ 26 rate 4 over 5K pace

5 x 1,000 meters 24/26 rate
2 minutes rest
1st 500 at 2 over 5K pace
2nd 500 at 5K pace

cool down 5 minutes