Saturdays during this part of the season can be a race or a moderate run. Using the indoor season to have some fun, and try some non prime distances is a great idea. It shakes up your normal days of running and gives you some speed work.
During indoor, my key rule is racing shorter or longer than the key distance. for milers, 800m, 1000m or 3000m are great. For 5000m, 800m, 1000m, and 1,500m are great, even an 8
Saturday, January 27, 2019-warm up, race 800m, 1000m or 3200m, cooldown. Or, run 45 minutes easy.
Week 3, 2019 Track buildup-nothing in spikes, flats all week
Monday-warm up, 45 minute run, 10 x 200 meters, at good effort, core training, cooldown
Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 4 x 150m stride outs, cooldown
Wednesday-warm up, 50 minute run, 4 x 150m, core training, cooldown
Thursday-warm up, 20 minute run, 8 x 300 m, good pace, 100m jog, 20 minute run, 8 x 300m, good pace, 100m jog, 20 minute run, 8 x300m, good pace, 100m jog, 1 mile easy, then cooldown.
Friday-warm up, 50 minute run, 4 x 150m, core training, cooldown
Saturday-warm up, race 800m, 1000m or 3200m, cooldown. Or, run 45 minutes easy.
Sunday-warm up, 55 minutes, cooldown