Breakthrough: Warm-up well for 10 minutes and then do 20 x 30 seconds at 90% effort (9 on 1-10 RPE scale) with 30-second spin recoveries. Stop if speed drops by 1 mph (1.5 kph). Rolling starts, standing, big gear. Get to top end quickly. Cool down 5' easily and stretch.
WU: 8' easy warm up - then 4x20" fast with 30 second recovery - at a sustainable speed, but still this should be very quick.
MS: 15x1' very fast - if your 5k pace is 8:00 for example, that would be 7.6 mph on the treadmill. This set would see you running FASTER than that. Get the treadmill up to the desired speed, run fast for the minute, then hop off onto the sides and slow it back down before you get back on. Run easy for 1 minute before you do your next rep. Do these in sets of 3, and try to get faster with each set of 3.
CD: 8' very easy. *Grade on the treadmill is always 1% or better.