Monday
Warmup: 2 mile up tempo, same pace as previous weeks.
Workout: 12×300 3 sets of 4, 200 jog between intervals and 400 between sets. Each set will get faster. Example for a 18:36 5k runner
1st set- 58 2nd set- 56 3rd set 54 seconds. Can adjust this slightly slower or faster, depending on your foot speed.
Cooldown: 1-2 miles
Tuesday
Easy run 4-7 miles
Wednesday
Moderate pace run 4-6 miles
Thursday
Warmup: 1-2 miles
Workout: 4×400-2×800-1×1600 All intervals at 5k target pace 200 jog between intervals and 400 between sets. can take a little longer if you need extra recovery time. The main objective is to be consistent with times. Sometimes runners may run shorter intervals a little faster than 5k pace. That will be your call. Example for a 18:36 5k target time 400@90 seconds 800@3:00 1600@6:00.
Cooldown: 1-2 miles
Friday
Easy runs 4-7 miles
Saturday
Easy runs 4-7 miles
Sunday
Long runs
