Sub 20 5k

[runninggirl]

Hi TheEd,

I think I understand some of the format. So I am 6 weeks out so for this week I will plan on:
Wed 75 min rolling hills
Fri 5 x 2000 workout
Sunday up to 3 hour run

Then for next week:
75 min rolling hills
10k tempo
2 hour long run

I am unclear on what key workouts should be on the 3rd week. That week calls for 400s or 5 min Fartlek and then 6 x 1 min pickups. I am assuming there would be a different format there as well?
Thanks Becky