progression runs are the easy answer, but if i had to stick to the workouts you listed, i would go with vo2 max stuff. it's aerobic, but still fast and applicable to mile-5k racing and it's also mild enough that i could do it everyday and not totally die. if one is allowed a 2mi warmup and cool down and maybe a few strides, it'd be fairly beneficial.
imagine doing 4 day cycles of 12-16x400, 8x800 and 4x1mi at 3k-5k pace with 4miles of warmup/cooldown and half a mile or so of strides. take the 4th day off and i think it'd be doable.
one obviously risks over training, but if that doesn't occur, i think a fab 3k and 5k would be in the books. one obviously wouldn't have the lactate tolerance to handle the last 1/4 of an 800 or mile, nor would they fair well in the 10k-up, but i think the drop in performance at 3k-5k would be minimal.
-STS