Look at this workout as one that slowly brings the rate up with the power. The power should be at a level that approximates a 5K pace (85%-90%).
Each piece asks to stay consistent with pace but bring up rate which will quicken the pace (usually 2-3 sec faster per rate shift up). It should get uncomfortable when rates get to 26-28. Use the 5 min as a time for focus on form and positioning of body. Since a 5K takes around 16-24 min depending on fitness, age, gender, etc…5 min should be quite doable especially with 2 min of rest although it will start to climb on you as you get to the 5th and 6th piece. STAY STRONG!

Warm – up

6 x 5′
2′ rest

1. 2 min at 20, 2 min at 22, 1 min at 24 (start at 5K +12)
2. 2 min at 22, 2 min 24, 1 min at 22
3. 2 min at 24, 2 min at 26, 1 min at 24
4. 2 min at 26, 2 min at 28, 1 min at 26
5. 5 min at 26
6. 2 min at 28, 1 min at 24, 2 min at 28

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