Sub-20 5k plan: Weeks 3 & 4

Week 3

Mon: rest

Tues: 12 x 400m in 95 seconds, starting every 2 minutes - extra 400m rest in 3 minutes after 6

Wed: 7 miles in 8 min miles

Thurs: 6 miles of alternate one mile at Marathon pace (ie approx 7:45), 10k pace (6:45), HM pace (7:15) with one minute easy between each pace change

Fri: 5 miles easy as feel

Sat: 10 short hill efforts (less than a minute) plus 6 accelerating 200m strides

Sun: slow 90 minutes

Week 4

Mon: rest

Tues: 8 x 200m start every minute, 1600m in sub 6:30, 8 x 200m start every minute

Wed: 8 miles at 8s

Thurs: 7 miles at 8 min miles but for minute of each mile up to 10k pace before back to 8 min miles

Fri: 5 miles easy as feel

Sat: parkun 5km

Sun: slow 100 minutes