Speed work helps you build up your speed and endurance.
This suggestion is based on time segments rather than laps to make it easier to do on your own. You’ll need to concentrate a bit so the time will fly past. Don’t worry if you lose track of things – the most important thing is to mix up short bursts of fast running with recovery running.
Start with a warm up run.
Run 5 seconds faster than 5k pace for 1 minute. Easy run for 1 minute.
Same for 2 minutes.
Same for 3 minutes
Same for 3 minutes
Same for 2 minutes
Same for 1 minute
Easy running and cool down with stretches.
Have fun!