5K / 10K Schedule: Level II

ExRx.net > Aerobic Conditioning > Program

Recommended background: (A) At least one 2-mile workout (B) Average weekly base of 5 miles in the last 3 weeks

Phase Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Mileage

Endurance
O
R/C
SL
C/O
R
C/O
L

0
2

1
1
2
2
2
6-7

2
1
2
2
3
7-8

3
1
2
2
3
7-8

Recovery

4
C/O
2
2
4
8

5
1
3
2
4
9-10

6
1
3
2
5.2/O
5-11

7
4 Mile Event
2/O
3
2
5/O
5-14

Recovery

8
4 Mile Event
C/O
2
2
6
10-14

9
2
3
3
6
12-14

10
2
3
3
8/O
6-16

Recovery

11
5K Event
C/O
3
2
6
11-14

12
2
4
3
8
15-17

13
2
4
3
4
11-13

Recovery

14
4 Mile Event
C/O
3
3
8/10K Event
14-18

Strength
O
R/C
SL
C/O
H
C/O
L

15
3
4
3
10
17-20

16
3
4
4
6
14-17

17
5K Event
3/O
4
4
10
18-21

Recovery

17
C/O
3
3
HH 5K/12K
9-13

18
3
5
4
10
19-22

19
3
5
4
8
17-20

Phase	Week	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Mileage
Endurance		O	R/C	SL	C/O	R	C/O	L
	0							2
	1		1	2		2		2	6-7
	2		1	2		2		3	7-8
	3		1	2		2		3	7-8
Recovery	4		C/O	2		2		4	8
	5		1	3		2		4	9-10
	6		1	3		2		5.2/O	5-11
	7	4 Mile Event	2/O	3		2		5/O	5-14
Recovery	8	4 Mile Event	C/O	2		2		6	10-14
	9		2	3		3		6	12-14
	10		2	3		3		8/O	6-16
Recovery	11	5K Event	C/O	3		2		6	11-14
	12		2	4		3		8	15-17
	13		2	4		3		4	11-13
Recovery	14	4 Mile Event	C/O	3		3		8/10K Event	14-18
Strength		O	R/C	SL	C/O	H	C/O	L
	15		3	4		3		10	17-20
	16		3	4		4		6	14-17
	17	5K Event	3/O	4		4		10	18-21
Recovery	17		C/O	3		3		HH 5K/12K	9-13
	18		3	5		4		10	19-22
	19		3	5		4		8	17-20

Please Note: Do not perform a training workout the day after a race.

Training Phases

Endurance Phase: main goal is to slowly build up your endurance. Avoid speed work/very little hills.
Strength Phase: add strength by doing one hilly course a week.

Letter Codes

O Off day Complete rest. No cross training. Active recovery such as self massage recommended.

C Cross training Non weight-bearing aerobic activities such as aquajogging, swimming, or cycling. Be sure to perform them at conversation effort for 20-40 minutes.

R Recovery run Very relaxed effort over flat terrain (high school track or trail recommended)

SL Semi-long run After 2 mile warm-up (very relaxed effort), settle into conversation effort.

L Long run After 2 mile warm-up (very relaxed effort), settle into conversation effort.

H Hilly run Do a hillier-than-average route at conversation effort.

/ Or C/O means to either cross train or take the day off.

Letter Codes
O	Off day	Complete rest. No cross training. Active recovery such as self massage recommended.
C	Cross training	Non weight-bearing aerobic activities such as aquajogging, swimming, or cycling. Be sure to perform them at conversation effort for 20-40 minutes.
R	Recovery run	Very relaxed effort over flat terrain (high school track or trail recommended)
SL	Semi-long run	After 2 mile warm-up (very relaxed effort), settle into conversation effort.
L	Long run	After 2 mile warm-up (very relaxed effort), settle into conversation effort.
H	Hilly run	Do a hillier-than-average route at conversation effort.
/	Or	C/O means to either cross train or take the day off.

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