I just did this work-out yesterday. I have my 5K race on Sunday.
2 mile warm-up, 12x400m w/ 100m jog recoveries, 2 mile cool down. Last 100m jog recovery was done at 400m interval pace, not jogged.
Splits are as follows:
# Time Length Split Pace
2 1:19.1 0.25 5:18
3 :34.7 0.06 9:19
4 1:26.8 0.25 5:49
5 :35.2 0.06 9:27
6 1:24.9 0.25 5:42
7 :33.9 0.06 9:06
8 1:25.8 0.25 5:45
9 :37.4 0.06 10:02
10 1:23.1 0.25 5:34
11 :37.0 0.06 9:56
12 1:26.8 0.25 5:49
13 :39.5 0.06 10:35
14 1:24.8 0.25 5:41
15 :35.8 0.06 9:35
16 1:25.0 0.25 5:42
17 :38.2 0.06 10:15
18 1:24.9 0.25 5:41
19 :38.1 0.06 10:13
20 1:25.9 0.25 5:46
21 :40.8 0.06 10:57
22 1:24.8 0.25 5:41
23 :39.0 0.06 10:28
24 1:25.9 0.25 5:46
25 :21.4 0.06 5:44 (didn't jog this one - hammer)