Do 3000m at 5'00" mile pace in any combination of intervals (>=200m) with any amount of rest. Time from the beginning of the first interval to the end of the last (completing 3000m). Only count the time spent running at 5'00" or faster. Suggested to start with 7x400m (avg 74.5" each) plus 1x200m. If you can complete this in 9'19", then the workout was appropriate for you. If it took longer then do 15x200m. If you were faster, then increase the length of intervals. Examples: 6x400,1x600 ---> 6x500 ---> 5x600 ---> 4x700,1x200 ---> 3x800,1x600 ---> 3x1000 ---> 2x1500 ---> 3000m non-stop (the ultimate goal!).

Today (chilly 43 degs, breezy, crappy HS track off of Holmes):
400m 74", rest 2:02
400m 72", rest 2:04
400m 74", rest 2:25
400m 74", rest 2:23
400m 76", rest 2:11
400m 76", rest 2:18
400m 75", rest 1:02
200m 36.4"
Total: 23'41" (9'14" work)
39.0% work, 61.0% rest (non-stop would be 100.0% work)