5k Workout Progression

What is the rest on these workouts?

Just for reference, if you have solid summer mileage (what is your summer mileage btw?) then you'll want to get your miles down to about 5:20-5:30 depending on how "rolling" this mile course is. We used to do a similar workout (5x1600, 2:30 rest on a somewhat rolling course, I averaged about 10-15 seconds slower per mile then my race pace [Race pace=5:00, workout pace=5:10-15])

don't worry about the 200's, just keep doing those as your coach tells you

Mileage right now is around 95 miles a week, and this will be the 5th week at 95. So i'm not exactly fresh...

And rest for the miles is 2 minutes.

Are you a college girl or high school boy? Not trying to be mean.

Either way, 95 is a good summer base as long as you've kept all the facets of training in there (long run, tempos, recovery days, strides, hills). If so I'd say look to my first post for information on the miles. I never did 1k's or anything like that, just miles and some 400s. The 400s were usually around 70-72 with 90 seconds rest (12-18 of them).

Maybe someone else can help you with the rest of the workout progressions.