The focus is on re-emphasizing good form throughout the workout
Perform your strides at a pace equal to or slightly harder than 5K pace. Focus on how your form changes when you speed up during the strides, and try to mimic that form during the two-mile portions.
Warmup
2 miles at an easy pace
Main Set
5×30 sec strides with 30-sec recoveries 2 miles at a moderate effort (half marathon pace) 5×30 sec strides with 30-sec recoveries 2 miles at an easy pace 5×30 sec strides with 30-sec recoveries
Warm Down
2 miles very easy pace