Week 1
Day 1: 5-6km easy run to start the week.
Day 2: Track workout: 8x400m at goal race pace (around 55-57 seconds per 400m) with 2 minutes rest between reps.
Day 3: Cross-training or recovery run (3-4km).
Day 4: Tempo run: 5-6km at 85-90% of your maximum effort.
Day 5: Rest or light cross-training.
Day 6: Long run: 8-10km at an easy pace.
Day 7: Active recovery: light jogging or stretching.
Week 2: Speed Endurance
Day 1: 4-5km easy run.
Day 2: Track workout: 5x600m at slightly faster than race pace (around 1:40 per 600m) with 2-3 minutes rest between reps.
Day 3: Cross-training or recovery run (3-4km).
Day 4: Hill repeats: 6-8 uphill sprints of 100m each, focusing on explosive power and form.
Day 5: Rest or light cross-training.
Day 6: Long run: 10-12km at an easy pace.
Day 7: Active recovery: light jogging or stretching.
Week 3: Race Simulation
Day 1: 5-6km easy run.
Day 2: Track workout: 3 sets of (300m at race pace, 100m jog recovery, 200m at race pace, 200m jog recovery, 100m at race pace). Rest 3-4 minutes between sets.
Day 3: Cross-training or recovery run (3-4km).
Day 4: Tempo run: 6-7km at race pace or slightly faster.
Day 5: Rest or light cross-training.
Day 6: Pre-race simulation: Warm up, then run 400m at goal race pace, rest 15 minutes, then run 800m at race pace.
Day 7: Active recovery: light jogging or stretching.
Week 4: Mental Prep
Day 1: 4-5km easy run.
Day 2: Track workout: 4x200m at faster than race pace with full recovery between reps.
Day 3: Cross-training or recovery run (3-4km).
Day 4: Easy jog or rest.
Day 5: Pre-competition shakeout: 3-4km very easy jog, focusing on relaxation and mental preparation.
Day 6: Rest or very light cross-training. Visualize yourself and make a mental rehearsal of your race strategy.
Day 7: Kill it
Hope that helps and good luck