Week 1: Base Building
Monday: Rest or Cross-training (XT)
Tuesday: 4 x 800m at 5K race pace, 2-minute rest between intervals (IR)
Wednesday: 7 km Easy Run (ER)
Thursday: 25-minute Tempo Run (TR)
Friday: Rest
Saturday: 5 x 200m sprints at faster than race pace, 1-minute rest (REPS)
Sunday: 10 km Long Run (LR)
Week 2: Speed Focus
Monday: Rest or XT
Tuesday: 6 x 600m at faster than 5K race pace, 2-minute rest (IR)
Wednesday: 8 km Easy Run (ER)
Thursday: 4 x 1000m at 5K race pace, 3-minute rest (RP)
Friday: Rest
Saturday: 8 x 200m sprints at faster than race pace, 1-minute rest (REPS)
Sunday: 11 km Long Run (LR)
Week 3: Endurance Development
Monday: Rest or XT
Tuesday: 5 x 800m at 5K race pace, 2-minute rest (IR)
Wednesday: 9 km Easy Run (ER)
Thursday: 30-minute Tempo Run (TR)
Friday: Rest
Saturday: 5 x 300m at faster than race pace, 90 seconds rest (REPS)
Sunday: 12 km Long Run (LR)
Week 4: Tempo and Speed
Monday: Rest or XT
Tuesday: 4 x 1000m at 5K race pace, 3-minute rest (RP)
Wednesday: 9 km Easy Run (ER)
Thursday: 6 x 400m at faster than race pace, 90 seconds rest (IR)
Friday: Rest
Saturday: 10 x 200m sprints at faster than race pace, 1-minute rest (REPS)
Sunday: 13 km Long Run (LR)
Week 5: Race Simulation
Monday: Rest or XT
Tuesday: 3 x 1600m at 5K race pace, 3-minute rest (RP)
Wednesday: 8 km Easy Run (ER)
Thursday: 5 x 400m at race pace with 90 seconds rest (IR)
Friday: Rest
Saturday: Race Simulation (RS): Warm-up, then run 5000 meters at race effort.
Sunday: 10 km Long Run (LR)
Week 6: Taper for Race
Monday: Rest or XT
Tuesday: 3 x 1000m at race pace, 3 minutes rest (RP)
Wednesday: 6 km Easy Run (ER)
Thursday: 3 x 200m at race pace with 90 seconds rest (REPS)
Friday: Rest
Saturday: Race Day – 5000 meters
Sunday: Rest