If you raced on New Years Day try to fit this workout in on Thursday. If no race, you can do Tuesday. Warmup mile. 3x100 strides 6-12x 400 (at 10 seconds faster then 5k mile pace) with a 1:3o recovery. Warm down 2-3 laps.

Warmup mile. 3x100 strides. At 5k pace do 2-4x1200m (3 laps) jog lap recovery or 2:30 minute recovery. Warm down 2-4 laps

Warmup mile. 3x100. At 5k pace do 2x200 with 200 jog. Then 1x1000 with 200 jog. Take 2:30 break. Do this set 1-3 times. Warm down three laps S. Note: This is a repeat of last weeks workout by intent.

Warmup mile. 4 x100 strides. Depending what type of race you have coming up, do workout at that race goal pace. 1x1-1/2 with 1/2 jog or 3:00 break, then 1x 1 mile. Warm down three laps.