5-10 min warm-up. begin at 22 5k+5. Good strong low cadence warm-up, finish up at 26 around 5k pace.
5 x 1,000 meters (rate 25-27)
with 2 minutes rest
Pace should be better than what you think you can manage for a straight 5K. So shoot for 5K-2. Ideally you want each 1,000 piece to be a little faster. Last piece should be fastest with the last 300 as a sprint up to 30 rate at full power. Finish strong.
Have a nice weekend.