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@Smallfurry
I'd approach a 5k in the same way I approach increasing my cycling FTP. Ultimately they both involve maxing out Your output for 20mins (well 22mins for me I Guess).
Basically what Sainsburys says.
I found 1km over'n'unders pretty effective, and pretty simple to do. Assuming my base 5km pace is around 4:30.
Warm up - 5:30min/km - 1km
Over - 4:10min/km - 1km
under - 4:50min/km - 1km
repeat.
My cruising speed is 5min/km. So much like the bike Version, the unders arent really recovery.