Warmed up about a little over a mile and then ran 12x400 at goal 5k pace with 200m jog between each and a 2 lap recovery walk/jog between first and 2nd set of 6. Goal was to keep between 80-85 for each rep.
I didn't keep track of each reps time, but most were between 80-83 and all were in the goal range, I ended with a 77. I also let myself walk the first 50 meters of the 200 meter recoveries before the last 3 reps. Not sure whether I'll do a 800m or ks workout next, but maybe another 2x2 mile or even 2x3 mile workout before then.
I really need to get back on asthma meds before I actually race a 5k.