The workout calls for 3 x 1600m with a jog 400M recovery between each. So refer to your times from the first time a few weeks ago and keep in the same range. If you did not do the first week then the pace looks to be at somewhere between 10 to 20 seconds faster than your 5K pace. 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 an electrolyte drink.
If you have questions about the workout please feel free to reach out to the Texas Running Company Sugar Land.