The workout calls for 2 sets of (6 x 400m with a 90 second resting interval and 2.5 min rest between the sets). The pace continues at somewhere between 10 to 20 seconds faster than your 5K pace. So if you are targeting say 4:30 and above you want to be 15 to 20 seconds faster than your 5k and if you are sub 4:00 probably around 10 to 15 seconds faster. Be sure to warm up and cool down with a ½ mile or so. Start time is 6:30 pm @ Clements HS Track. Be sure to bring some water and/or Gatorade.
Attached is the slide show that Terry put together of Decker wedding last week so enjoy your viewing pleasure!