Found a running website with interesting articles. Checked out this article on building running power:
http://www.runlabdro.com/lectures/power.html
And here is a 5K training plan:
Training to race a 20 minute 5K
-1 mile jog warm up
-1 x 200 yard or 300 yard hill hard - if no hill available, 1 x 440 hard
-3 minute rest
-1 x 10 minute Red line run
-3 minutes rest
-2 x hill or 2 x 440 - 3 minutes rest between each interval
-Get a nights sleep
Following day:
-45 minute easy run 3 x 50 yard sprints
-Get a nights sleep
Following day:
-1 mile jog
-2 x 200 yard or 300 yard hill hard - if no hill available, 2 x 440 hard
-3 minutes rest between each interval
-1 x 10 minute Red line run
-3 minutes rest 2 x hill or 2 x 440 - 3 minutes rest between each interval
-Get a nights sleep
Following day:
Repeat easy day
Hold this training program for 12 weeks before you do your first serious 5K
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