Day 1: Long Interval
2 x (1 m, 1200 m, 800 m) Recover at least 4 minutes between each interval.
Day 2: Tempo run
60 minutes @85% 5k pace
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Choose 3 drills to practice
3-4 x 1000 m with 3 minutes rest in btw. Each 1000 m piece you should pick up your speed at each minute of work so that gradually you close to 95% max speed
Warm up with 3 drills
8 x :20s on, :10s off, if possible use treadmill set at elevation grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed.