Saturday in the early season, we suggest that you find races at distances shorter than your normal distance.
Saturday, February 9, 2019-warm up, race 800m, 1000m or 3200m, cooldown. Or, run 45 minutes easy.
Week 5, 2019 Track buildup-nothing in spikes, flats all week
Monday-warm up, 50 minutes, 8 x 150m stride outs, core training, cooldown
Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 8x300m, jog 100m, 1 mile race pace, cooldown
Wednesday-warm up, 50 minute run, 4 x 150m, core training, cooldown
Thursday-warm up, 12 times 400 meters, 200 meter jog, at 3200m race pace, then, 6 x 300m, jog 100m, 1 mile racer pace, 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