Thurs - Tempo run. I want you to warm up 15-20 minutes (normal pace) then 3 minutes, 4 minutes, 5 minutes at 5k intensity with 2 min., 3 min., 4 min. recovery after each, respectively. Remember the recovery is a easy run, not a walk. Cool down with 15-20 min. With this workout will get in about 5 miles total. Remember not to start off too fast with the 3 minutes, it will make the rest a struggle. It should be difficult, but not completely exhausting.