5:00 Mile Training Schedule

Throughout this, easy training pace is 8 minutes per mile. There's an average of 5.5 miles per day, 40 minutes per day, with hard runs every 4-5 days. In the interval workouts, attempt to do all repeats and intervals at the stated paces; when tiring, slow the interval pace to whatever is needed (but do the distance), then, when you can no longer hold pace for the repetitions, do them at whatever pace you can, finishing all the repeats. The plan has mileage cycling through: 1 medium week, 2 long weeks, 1 medium week, 2 easy weeks. The cycle repeats indefinitely and the 2nd, 4th and 6th Saturdays can be 5K races instead of what's stated.

M1 8miles in 55 with 10x150m hill. The hill should be 4-6%, 20-30 foot rise, 2.3-3.4 degrees. Do these at mile pace effort, actual 15K to 25K pace (35-37 seconds).
T1 off
W1 8 in 55 with 8x800 in 2:41(2 mile pace) - 400m in 3 minutes recovery
Th1 off
F1 off
Sa1 8 in 55 with 3x1.5 in 9 (10k pace)- 1/2 in 4.5 minutes
S1 9.5 in 75
M2 8 in 55 with 16x200 in 37(mile pace) - 100 in 1 minute
T2 2.5 in 20
W2 8 in 55 with 3 in 19.5 plus 8x50m "greyhounds." Greyhounds are done by doing an all-out sprint, then decelerating and turning around as quickly as possible and sprinting back.
Th2 2.5 in 20
F2 2.5 in 20
Sa2 8 in 55 with 3x800 in 2:29 to 2:34.5 (mile to 1.5 mile pace)- 800 in 7
S2 9.5 in 75
M3 8 in 55 with 10x150m hill
T3 2.5 in 20
W3 8 in 55 with 4x1200m in 4:13 (5k pace)- 400 in 4
Th3 2.5 in 20
F3 2.5 in 20
Sa3 8 in 55 with 3x1.5 mile in 9 - 1/2 in 4.5
S3 9.5 in 75 cross-country plus another 75 minutes (roughly 5 miles) power-walking/hiking immediately after.
M4 8 in 55 with 10x400 in 74.5(mile pace) - 200 in 2.5
T4 2.5 in 20
W4 8 in 55 with 3 in 19.5, plus 3-4x7-10 sec. all-out sprint
Th4 2.5 in 20
F4 2.5 in 20
Sa4 8 in 55 with 6x400 in 67-69.5 (600m-800m pace) - 400 in 4
S4 9.5 in 75 cross-country plus 75 min. hiking
M5 8 in 55 with 10x150m hill
T5 2.5 in 20
W5 8 in 55 with 4x1600 in 5:50(8K pace) - 400 in 3
Th5 2.5 in 20
F5 2.5 in 20
Sa5 8 in 55 with 3x1.5 in 9 - 1/2 in 4.5
S5 9.5 in 75
M6 8 in 55 with 16x100 in 16-19(400m to mile pace) - 200m in 1
T6 off
W6 8 in 55 with 3in 19.5
Th6 off
F6 off
Sa6 8 in 55 with 1500m time trial in 4:37.5-4:39.5, 1.5 mile, 800m time trial in 2:19-2:29
S6 9.5 in 75

This plan was based upon the Frank Horwill schedule, with refinements by Rubio, with additions from several other sources.