Guys do 5x5x400m on 100s go's, girls do 4x5x400m on 120s go's. Rest between sets is one extra cycle of 100s for men, 120s for women. No predetermined pace for people, though about 80's for guys and 96's for girls are a good starting point. That's a 4:1 work:rest ratio. Has a tempo feel to it, or what may be similarly described as Jack Daniels cruise intervals.

If an athlete finishes a rep slow and it's already time to start the next one they simply just keep running. Only in cases where it becomes obvious the workout would deteriorate are "reps off" prescribed in a set. I first go to telling an athlete do the first two-last two of a set because that keeps it more of a tempo-pace workout. In a few instances I will tell an athlete first-middle-last in a set. But as you may see if you watch this whole video, sometimes that allows an athlete too much recovery and their reps are just faster. The goal of this workout, remember, is a broken-up tempo run.