Run intervals

2-3 sets
1600m @ 10k pace
400m @ jog recovery
+
4-6 sets
300m @ 3-5k pace
1:00 walk/jog recovery

Number of sets. Only do the final set/two sets if you’re still running well and strong (vs surviving). Go for quality > volume.

5k pace. If you don’t (most likely) have an actual 10k time, you can add +10-15 sec to your 3k time trial pace (per km) from the last block. For example: 12:00 3k = 4:00/km + 0:10-0:15 (for adjustment) = estimated 4:10-4:15km/h pace.

10k pace. If you don’t (most likely) have an actual 10k time, you can add +20-30 sec to your 3k time trial pace (per km) from the last block. For example: 12:00 3k = 4:00/km + 0:20-0:30 (for adjustment) = estimated 4:20-4:30km/h pace.