Week 4, the beginning of the focus
You are starting to feel stronger. You are right. The four weeks of fartlek help get your system working, with now one track workout a week. The Tuesday workout and the Thursday workouts are your tough workouts for the week.
Week 5, building toward the season
Monday: warm up, 50 minutes, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4×250 meter stride outs, cooldown
Tuesday: warm up, Fartlek, six times 3 minutes at 5k pace , 2 minute jog, five minutes moderate pace, then, 8 times one minute hard, one minute easy, nine minutes moderate pace, then cooldown
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground
Thursday: warm up, three sets of 6 x 300 meters, at current mile race pace, with 100m jog, and 800 meter jog between sets, , cooldown, and long session of stretching.
Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown
Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.
Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.