I’m a collegiate runner, one of my teammates and I just ran this workout together, as our last “big” session before a 10k next week. We took turns in the lead and I’d say it was equally hard for both of us:
3 x 2k - 6:01, 5:59, 5:59 (3:00 rest after each)
1200 - 3:32 (2:30)
800 - 2:19 (2:00)
400 - 64
I am sure LRC is sick of these posts, but he thinks this is indicative of roughly 14:30 5k / 30:00 10k shape. I say that’s a stretch, maybe more like 14:45/30:45? We weren’t killing ourselves out there, but the recovery time is pretty significant. The goal was to start with 72s and see if we could bring the pace down on the later reps. I haven’t raced a track 10k in 2 years and he ran 30:50 last year.