5K / 10K Schedule: Level IV

ExRx.net > Aerobic Conditioning > Program

Recommended Background: (A) At least one 6-mile workout (B) Average weekly base of 20 miles in the last 3 weeks

Phase Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Mileage
Endurance  

O

R+C

R

R+C

SL

R/C/O

L
  
 

0
            

6
  
 

1
  

3

4

3

4

3

8

22-25
 

2

5K Event

3/O

4

3

5

3

6

21-26
 

3
  

3

5

3

5

3

10

26-29
Strength  

O

R+C

H

R+C

LF

R/C/O

L
  

Recovery

4
  

3

5

C/O

6LF 4X800

O

8

22
 

5
  

3

6

3

6LF 4X800

3

12

30-33
 

6
  

4

6

3
 6LF 5X800

3

10/0

19-32
 

7

8 Mile Event

4/O

7

3

6LF 5X800

3

14/O

20-41

Recovery

8

4 Mile Event

3/O

5R

C/O

6H

O

8

22-25
 

9
  

4

8

3

7LF 6X800

3

14

36-39
Speed  

O/Race

R/C

LF

R+C

SF

C/O

L
  
 

10
  

4

7LF 4X1200

3

5SF 6X400
  

10/O

15-29

Recovery

11

5K Event

C/O

5R

3

6SF 7X400

O

12

26-31
 

12
  

4

7LF 6X800

3

6SF 8X400
  

12

28-32
 

13
  

4

7LF 6X800

3

5R
  

4

19-23

Recovery

14

4 Mile Event

C/O

5R

3

5R

O

10/10K Event

21-29
 

15
  

4

8LF 7X800

3

7SF 10X400
  

12

30-34
 

16
  

4

8LF 7X800

3

6SF 8X400
  

10/O

17-31
Peak  

O/Race

R

R

O

G

O

SL
  
 

17

5K Event

3/O

6
  

6 (3-2-1)
  

8

23-26

Recovery

18
  

AT 8K

6/O
  

4R

O

HH 5K/12K

16-20
 

19
  

3

6
  

5 (2-2-1)
  

10

24
 

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 2 mile warm-up, push hills at 10K effort and recover on the rest of a hilly route.

G
 Goal pace run 6 (3-2-1) means to go easy for 3 miles, 2 miles at goal pace, 1 mile cool-down.

LF
 Long fast run 6LF: 4X800 means to perform a track workout of four 800 meter repeats. With a 2 mile warm up, a 1/4 mile recovery jog after each repeat, and a 1/2 mile cool down, the total will be 6 miles.

SF
 Short fast run 5SF: 6X400 means to perform a track workout of six 400 meter repeats. With a 2 mile warm up, a 200 meter recovery jog after each repeat, and a 1/2 mile cool down, the total will be close to 5 miles.

+
 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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