MS: Then 5x10-20" at 90% effort. with 1' recovery. Increase the effort on each 10-20" effort. Then the fun begins: Pedal as hard as you can for 20", then recover for 10" - no more than 10" - do as many reps as you can - MAX of 8 reps! Note your wattage for each rep. Do a nice easy 10' cool down.
Breakthrough: Warm-up well for 15 minutes and then run 10 x 30 seconds at a pace about 20 seconds per mile faster than your 5k race pace per mile. Recover by jogging easily for 30 seconds after each. You should cover half of the fast rep distance during your jog (for example, run 150 in 30 seconds, jog 75 in 30 seconds). Stop when you can no longer maintain the targeted pace. Cooldown for 10 minutes.
*This is best on a track or other measured course so that pace may be monitored.