All but 21k+ do a 15 minute easy warm up, then 6-8 x 100m strides...then...
3k-5k: 1.5-2 mile time trial @ 100%
5k-10k: 3-4 mile time trial @ 100%
10k-21k: 4-8 mile time trial @ 100%
Choose time trial mileage based on target race and subtract at LEAST 1/2 mile but you're better off removing 1 mile or more.
Finish with 3-4 miles of easy running recovery
21k+: 3 miles easy + 10 miles at 10-30 seconds faster than goal race pace + 2 miles easy
Tonight we're going to discuss the difference between core strength and core endurance. Get your posts in now to beat me to it, or wait until tonight to respond.
Easy running tomorrow, so no need to save your legs.
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