This plan is for a runner chasing a time, not a finish. Ten weeks, 6 running days, and two quality sessions every week from Week 1. There is no easing-in period here because you do not need one. Tuesday is your sharp session, Thursday is sustained work, and the four days around them exist so those two can be run properly. Run the easy days too hard and the quality days stop working, which is the most common way an experienced runner stalls. Week 4 is a practice 5K. Race it properly. A 5K at ...