Notes
Thurs - Are the legs back to normal yet!? If you are feeling good again your can attempt a tempo run during a 5-7 mile run. Warm up at least 2 miles before going straight into a 1 min, 2 min, 3 min, 2 min, 1 min tempo session with equal time recovery after each segment. This should be run at your goal 5k pace, I know it seems fast, but it's only 9 min of a 5k, so it should be done at the race 'intensity' you seek to run. You'll have no idea what the pace is unless you do it on a track, not necessary, but you know how the miles felt in the race so base it on that. 2-3 miles of cool down after the tempo part. This is a continuous workout from start (warm up) to finish (cool down) so you shouldn't have to stop or walk to or stretch or anything.
NO TEMPO RUN. JUST TRIED TO RUN AND GET SOME FEEL BACK. LEGS HEAVY!!