5K / 10K Schedule: Level III

ExRx.net > Aerobic Conditioning > Program

Recommended Background: (A) At least two 3-mile workouts (B) Average weekly base of 10 miles in the last 3 weeks

Phase Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Mileage

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

0
4

1
2
3
2
3
4
12-14

2
2
3
2
3
6
14-16

3
2
4
2
4
6
16-18

Strength
O
R+C
H
R/C
G
C/O
L

Recovery

4
C/O
3
2
3 (2-.5-.5)
O
8
14-16

5
3
4
2
4 (3-.5-.5)
8
19-21

6
3
5
2
4 (2-1-1)
5.2/0
12-19

7
8 Mile Event
3/O
5
3
5 (3-1-1)
10/0
13-31

Recovery

8
4 Mile Event
C/O
4R
2
4R
O
6
14-19

9
3
6
3
5 (2-2-1)
12
26-29

Speed
O/Race
R/C
LF
R/C
SF
C/O
L

10
3
6LF 5X800
3
5SF 6X400
8
22-25

Recovery

11
5K Event
C/O
4R
3
5SF 6X400
O
10
19-26

12
4
6LF 5X800
3
6SF 7X400
12
28-31

13
4
7LF 6X800
3
5R
4
20-23

Recovery

14
4 Mile Event
C/O
4R
3
4R
O
10/10K Event
15-26

15
4
7LF 6X800
3
6SF 8X400
12
29-32

16
4
8LF 7X800
3
6SF 8X400
10/O
18-31

Peak
O/Race
R
R
O
G
O
SL

17
5K Event
3/O
5
5 (2-2-1)
8
21-22

Recovery

18
AT 8K
4/O
3R
O
HH 5K/12K
10-17

19
3
5
5 (2-2-1)
10
23

20
3
5
4 (2-1-1)
8/O
12-20

21 5/10K Event

Phase	Week	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Mileage
Endurance		O	R+C	R	R/C	SL	C/O	L
	0							4
	1		2	3	2	3		4	12-14
	2		2	3	2	3		6	14-16
	3		2	4	2	4		6	16-18
Strength		O	R+C	H	R/C	G	C/O	L
Recovery	4		C/O	3	2	3 (2-.5-.5)	O	8	14-16
	5		3	4	2	4 (3-.5-.5)		8	19-21
	6		3	5	2	4 (2-1-1)		5.2/0	12-19
	7	8 Mile Event	3/O	5	3	5 (3-1-1)		10/0	13-31
Recovery	8	4 Mile Event	C/O	4R	2	4R	O	6	14-19
	9		3	6	3	5 (2-2-1)		12	26-29
Speed		O/Race	R/C	LF	R/C	SF	C/O	L
	10		3	6LF 5X800	3	5SF 6X400		8	22-25
Recovery	11	5K Event	C/O	4R	3	5SF 6X400	O	10	19-26
	12		4	6LF 5X800	3	6SF 7X400		12	28-31
	13		4	7LF 6X800	3	5R		4	20-23
Recovery	14	4 Mile Event	C/O	4R	3	4R	O	10/10K Event	15-26
	15		4	7LF 6X800	3	6SF 8X400		12	29-32
	16		4	8LF 7X800	3	6SF 8X400		10/O	18-31
Peak		O/Race	R	R	O	G	O	SL
	17	5K Event	3/O	5		5 (2-2-1)		8	21-22
Recovery	18		AT 8K	4/O		3R	O	HH 5K/12K	10-17
	19		3	5		5 (2-2-1)		10	23
	20		3	5		4 (2-1-1)		8/O	12-20
	21	5/10K Event

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

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 aqua-jogging, 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) for short duration, followed by extensive stretching routine to loosen up tight spots. Have fun!

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

L Long run After 2 mile warm-up, follow long workout pace guidelines.

H Hilly run After 1 mile warm up, push hills at 10K effort and recover on the rest of a hilly route.

G Goal pace run 4 (3-.5-.5) means to go easy for 3 miles, half mile at goal pace, half mile cool-down.

LF Long fast run 6LF: 5X800 means to perform a track workout of five 800 meter repeats.

SF Short fast run 5SF: 6X400 means to perform a track workout of six 400 meter repeats.

+ And optional R+C means to run or walk with the option of also cross training (i.e. swimming)

/ Or R/C means to choose either a recovery workout or a cross training activity.

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 aqua-jogging, 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) for short duration, followed by extensive stretching routine to loosen up tight spots. Have fun!
SL	Semi-long run	After 2 mile warm-up (very relaxed effort), settle into conversation effort.
L	Long run	After 2 mile warm-up, follow long workout pace guidelines.
H	Hilly run	After 1 mile warm up, push hills at 10K effort and recover on the rest of a hilly route.
G	Goal pace run	4 (3-.5-.5) means to go easy for 3 miles, half mile at goal pace, half mile cool-down.
LF	Long fast run	6LF: 5X800 means to perform a track workout of five 800 meter repeats.
SF	Short fast run	5SF: 6X400 means to perform a track workout of six 400 meter repeats.
+	And optional	R+C means to run or walk with the option of also cross training (i.e. swimming)
/	Or	R/C means to choose either a recovery workout or a cross training activity.

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