Find a base level pace you can sustain for 40+ minutes. This is likely 45 seconds to one minute slower than your 5 mile pace. I want you to work in 4 x 3 minute intervals at your 2 mile race pace, followed by 1 minute of a recovery jog during the run. It’s up to you how you want to incorporate them. I usually just keep it simple and do one every 10 minute block.
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The Tabata work is pretty straight forward. If you want to substitute the Knees to Elbows with the ACFT Leg Tuck or Toes to Bar, then go for it.