Here is a plan of different 3k pace sessions for a week with progressions. Day 1 Build up to running 16 x 400m in 90secs with 45secs rest. Progression reduce average lap times to as fast as possible. Day 2 Build up to running 32 x 200m in 45secs with 20secs rest. 3 Build up to running 8 x 800m in 3 minutes with 90secs rest.
Progression increase speed of reps when original time becomes easy.
Day 4 Build up to running 6 x 1000m in 3mins 45secs with 2mins rest. Progression aim to improve time of reps. Day 5 Build up to running 4 x 1500m in 5mins, 37.5secs with 3 minutes rest. Progression reduce average time for repetitions. Progression increase average speed of repetitions.