Week1
Mon 1Mez+20min tempo
Tue ez 3-5 miles
Wed 2Mez+ 10x Hill reps 1M c/down
Th ez 3-5 miles
Fri- off
Sat Long run 8-10M or race
Sun 4M recovery jog
Week 2
Mon 1Mez+10x1min on/off fartlek
Tue ez 3-5miles
Wed 2Mez+ 6x800 current 5k pace/equal rest 1M c/down
Th ez 3-5miles
Fri- off
Sat Long run 8-10M or race
Sun 4M recovery jog
Week 3
Recovery week
M-Fr 4-5M per day ez
Repeat this 3 week cycle 4-5 x and you will be done with the season.
Your welcome