The long run is a tradition on Sundays. We will build you up to 90 minutes for Sundays. In college, you can build to 2 hours, if you so desire. I wrote most of my history themes on long runs on Sundays. On my moderate runs on Wednesdays (90 minutes in college), I would consider my paintings for the week (history and fine arts, what they called a professional student in the 1970s).
Enjoy the long run. We ran in the Santa Cruz Mountains of California for my Sunday runs. I recall Steve Wozniak, yep, that one, riding his Vespa alongside us, on the quiet Santa Cruz roads as we ran through ghost towns from the 1890s. But that, is another column.
Sunday, February 10, 2019-warm up, 55 minutes, cooldown
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