Monday- 30-45 minutes at an easy pace Tuesday- 10 minutes easy, 3x6 minutes at a steady pace, 5-10 minutes easy Wednesday- 25-40 minutes at easy, 4-6 x 20 sec strides at fast pace (recover in between each repeat) Thursday- 10 minutes easy, 4x2 minutes at 5k feel (your pace in 5k in the 2nd mile or 3rd km), 5- 10 easy Friday- 20 minutes easy pace Saturday- Local 5k race or 5k time trail, if in first 4 weeks of training do 30-45 minutes easy Sunday- Day off or easy 20-30 minutes