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.

Then 3x100 strides. At 5k pace do 1 set of 3x300m with 100 jog. Take 2:00 break. Then do another 3x300 at three seconds faster. Ex. First set 1:30. Second set at 1:27. For more advanced third set three seconds faster. Warm down three laps.

Weather conditions are forecasted for bad weather. I suggest you try to do workout when conditions are better. Warmup two miles. Do up to 15x1:00 at 5k pace with 1:00 jog. Warm down mile

Warmup mile. 4x100m strides. At 5k pace do 6-14x200m with 200 jog. Warm down mile