Run #21

Run 10 × 600 meters with 90 seconds recovery, aiming for 5K pace

Run the fourth repeat as hard as you can.

Run #20

Run 9 × 600 meters with 90 seconds recovery, aiming for 5K pace

Run the fourth repeat as hard as you can.

Run #19

Run 8 × 600 meters with 90 seconds recovery, aiming for 5K pace

Run the fourth repeat as hard as you can.

Run #18

Run 10 miles.

For the first 8 miles, pick up the pace by 10 seconds each mile.

The last 2 miles hold the pace at 10 seconds faster than half-marathon pace.

E.g.
13:10
13:00
12:50
12:40
12:30
12:20
12:10
12:00
11:50
11:50

Run #17

Warm up: 10 minutes

Run 5 minutes
Walk 5 minutes
x10

Cool down: 5 minutes

Run #16

Warm up: 10 minutes

Run 4 minutes
Walk 4 minutes
x8

Cool down: 5 minutes

Run #15

Warm up: 10 minutes

Run 3 minutes
Walk 3 minutes
x6

Cool down: 5 minutes

Run #14

Warm up: 15 minutes

1 min at 7-8 exertion pace
1 min recovery jog
x10

Cool down: 5 min

Run #13

Run #12

Warm up: 15 minutes

1 min at 7-8 exertion pace
1 min recovery jog
x6

Cool down: 5 min

Run #11

Warm up: 10 min, 4 pick ups

1.5 miles slightly slower than 10k
3 min recovery
1.5 miles on 10k pace
3 min recover
1.5 miles slightly faster than 10k pace

Cool down: 10 min

Run #10

Warm up: 10 min & 4 straightaway pickups to prep your legs

600 meters at or below 5K pace
Jog slowly for 200 meters
Hard 400
Jog 200
Hard 300
Jog 100
Hard 200
Jog one lap

Repeat 

Cool down: 10-min