200m repeats for 5k/mile training?

Pre did 200s in 30 seconds followed by a 200 float in 40 seconds for 3 miles.

For you try 200s in 38 seconds followed by a 52 second 200.

Yes.

I would do 4x200 at a pace that feels like it would be okay for a 600m race, with about 4 minute rests. Feel good and fast, should be a fun and easy workout.

16 x 200m @ 5K pace w/30 seconds rest

Be careful of heal injuries if you do a large number of these, jogging starts reduce the stress or start left leg half the time.

Keep it simple 8x200M jog 30 seconds start again. Start at the 200M and and regular starting line.

Also do 25 x200 same thing. This is a race simulation. Try to run fast the whole way and think about the race during each segment.

I remember doing 50 of these as fast as I could. snail pace.

What you may actually need is foot speed

Many years ago, JK posted his experience prescribing a 5 x 200m workout for speed improvement. Give this a read.

There are endless possibilities, depending on which training effect you want to elicit.

If you want to improve speed endurance, then run at faster than mile pace with a longer rest (60 seconds or slowly jog for 200m). Example workout: 10-16 x 200m @ 800-1500m pace with a 200m slow jog recovery.

If you want to make the workout more specific to the mile, then shorten the rest and run at mile pace. Example workout: 2 x 8 x 200m @ mile pace with a 30-40 second static recovery (full recovery between sets).

If you want to focus more on vo2 max or 5k pace, you could shorten the rest even more or "float" the recovery period, while slowing down the rep pace. You can also increase the volume. Example workouts:

25-30 x 200m @ 5k pace with 20-30 seconds static recovery.

20-25 x 200m @ 5k pace with a 100m jog recovery.

15-20 x 200m @ 5k pace with a 200m float recovery (@ HM-Marathon pace).

If you're running and your legs are moving fast, then your feet are likely doing the same.

I'm yet to see this not be the case.

I used to run 16 x 200m on a dirt track, just easy walk to the start across the track after each one for recovery. so a couple minutes for recovery. would run the first 4 at :40 , 2nd 4 at :37-38, next 4 at :36 then last 4 at :34 with a final all out at :32-33. my monthly 5k road races around 18:30-19:00, could not quite break 40 for 10k but was close. Was never able to get the mileage up to do a half marathon. Best mile was at 5:30. I was 52 at that time.

Already good answers here. For the mile, generally a little longer rest & less volume. For the 5k, generally a little shorter rest & more volume. I generally don't do volume 200s @ 5k pace. I have done 3 x (6x30s w./ 90/75/60/45/30/15s rest) (no extra rest after the 15s). People have suggested variations of the Oregon 30/40s. I usually cap @ 12-16 x 200 off of 200 jogs as a speed session training for the 5k. For the mile doing 8x200 w./ 90s standing close to 800 is a solid workout. I like throwing 4-6 x 200 at the end of tempo/threshold sessions to versus dedicating a specific session to it.

Read the linked article. It's one of the best I've read here. - Para

Note that OP is asking about REPS not intervals, and OP's goal is "focus on a shorter interval to improve leg speed". I take that to indicated that OP lacks top end speed. OP is inefficient at running fast. My suggestion (above) is actually very much like the John Kellogg advice posted by hobby coach. Run some short fast reps relaxed, with full recovery. Everyone suggesting an interval workout is missing the point, imo.