5k to 10k Training Plan

SPRING 2021 WORKOUT/RACE CALENDAR (5K/10K) 
MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAY*SUNDAY
JAN18-24Easy5-10x steep hillsEasy5-4-3-2-1 min fartlek (with next rep rest)EasyEasyLong run/off
25-31Easy6-8 x 1200 @HMP (90s rest)Easy6-8x ~400m hills (jog down recovery)EasyEasyLong run/off
FEB 1-7Easy4-5 mi tempo @MP, with last mile @10kEasy10-16x 400 @5k-3k pace (60-90s rest)EasyEasyLong run/off
8-14
Easy2-3x2mi @HMP (2-3min rest)Easy4-6x1200 @5k-8k pace (2min rest)EasyEasyLong run/off
15-21

Easy4-5 mi tempo @MP, with last mile @10kEasy3-4x(4x400) 1st set @10k, 2nd set @5k, 3rd set @3k (60-90s rest)Easy5k or 10k TTLong run/off
22-28Easy4-6xmile @10k (90s rest)Easy4x200, 6-10x400, 4x200 all faster than 3k pace (equal rep jog rest) EasyEasyLong run/off
MAR 1-7Easy5-8x1k @5k (2min rest)Easy6-10x800m @5k (400m jog rest or 90s standing rest)EasyEasyLong run/off
8-14Easy4-6x (2min @MP, 2min @10k, 2min @1min/mi slower than MP)EasyEasy + 4-6x400 @3k, 4-6x200 @mileEasy4 X MileLong run/off
15-21Easy2mi tempo (2min rest), 4x400 @3k (400 jog), 4x200 @mile (200jog)Easy2-3x 1k @5k (90s rest) + 8-10x300 @ mile (60s rest)EasyEasyLong run/off
22-28Easy5-7mi tempo @MPEasymile @5k (2min rest), 4-8x400 @3k (60-90s rest), mile @5k EasyEasyLong run/off
APR29-4Easy4-5x(600 @5k, 400 @3k) (2min rest)EasyEasy + 8x200m stridesEasy5k or 10k raceLong run/off
5-11Easy4-6x(2min @10k, 3min @MP)Easy4x400, 4x800, 4x400 all @3k pace (90s rest)EasyEasyLong run/off
12-18EasyEasy3xmile at 5k pace (2min rest) + 4x200 at mile paceEasy + stridesEasy + stridesMAIN RACEEasy* choose 5k or 10k
19-25EasyEasyEasyEasyEasyScavenger HuntEasy
26-2EasyEasyEasyEasyEasy