My last two workouts before breaking 5 for the first time my Junior year (ended up running 4:48 at districts, for my first time).
2.5 weeks out : 3x(4x400) @ 75.5 avg w/ 1 min rest between reps and 3 min between sets
1.5 week out : 2x(4x300) cutdown @ 53 - 50.5 - 50.5 - 47.5 avg
1 week out : 5k Impromptu Tempo @ 5:55
The first track workout was balls to the wall, the second wasn't that hard until the last rep of both sets. The Tempo wasn't planned, I had been doing 3x(4x300) all season and so 2 days later I guess I had a lot of energy from not doing as many as usual.
I perfectly even split that 4:48, so I'm pretty sure that's all I had in me. I was also only hitting 30 mpw since I was injured most of the winter and at Districts I only ran 18 mpw, including the races.
PR's that season :
3200 - 11:26 (Ran this two days after the above 400 workout, not fresh at all, but probably couldn't have run too much faster)
1600 - 4:48
800 - 2:15 (Never ran much, technically split 2:13 early season in a DMR, but I didn't believe my coach later because I never got that close the rest of the season, but who knows)
400 - 55.5 (Ran this every meet I could and didn't break 57 until the day after my 1600 PR when I was completely fresh)
Only use this as a reference. I had that major PR at Districts (12 seconds and my only PR of the season from a 5:00.9 my sophomore year) when I said "Screw it, I'm racing these guys, I'm not going for time". Good Luck with your season! (Also, I improved a ton once I increased my mileage, the above training isn't necessarily the best or anything to copy). Moral of the story? Just race your competitors.