3x1k @ race pace w/ 4 min recovery
3x400 @ 1500 pace w/ 2 min recovery
3x200 @ 800 pace w/ 1 min recovery
is a medium-quality workout that could work well for one week out.
That superset workout makes no sense to me. If you want a gear change session, try something like 5x600 where the middle 200 is at 1500 pace and the rest is at 3k pace. Or if you want to actually work on your speed, do some tempo work and then some fast 150s. get out of here with this hobbyjogger marathoner bullsh!t classification of "speed work" as anything under 10k pace