5K / 10K Schedule: Level I

ExRx.net > Aerobic Conditioning > Program

Recommended running background: Beginner

Phase Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Time
Endurance
O
C
SL
C/O
R
O
L
Minutes
0
1 (3/1)
1
2x3/1
2x2/1
1(4/1)
10
2
2x4/1
2x3/1
2(5/1)
14
3
2x4/1
3x3/1
2(6/1)
17

Recovery

4
2x5/1
O
3x3/1
2(7/1)
19
5
2x6/1
3x4/1
3(8/1)
24
6
2x7/1
3x5/1
3/0 (10/1)
29
7
4 Mile Event
2x7/1
2x6/1
3/0(8/1)
26

Recovery

8
4 Mile Event
2x8/1
O
3x6/1
4(12/1)
34
9
2x10/1
3x7/1
4(15/1)
41
10
2x12/1
3x8/1
4/O(18/1)
48

Recovery

11
5K Event
2X10/1
O
2X10/1
4(20/1)
40
Mileage
12
2
2
5(20/1)
4-9
13
2
2
*4/O
4-8

Recovery

14
4 Mile Event
2
O
2
6/10K Event
10-14
15
3
2
6
11
16
3
2
6/0
5-11
Strength
O
C
SL
C/O
H
O
L
17
5K Event
3
O
3
8
14-17

Recovery

18
3
2
HH 5K/12K
5-12
19
3
3
8
14
20
3
3
6
12

Please Note:

  • 2x3/1 means to perform 2 repetitions of running at a relaxed effort for 3 minutes, followed by a 1 minute walking break.
  • On Saturdays, 1 (3/1) means for the duration of 1 mile, alternate running 3 minutes with 1 minute walking breaks.
  • Do not run on the day before or after races.

*Beginning with this run you have the option to walk for 1 minute after each aid station.

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 (track or trail or walk the hills on your favorite route)
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 Find some hills on your route and stay relaxed on the uphills.
/ Or C/O means to either cross train or take the day off.
Main Menu | Overview

Related Articles

How the Heart Actually Pumps Blood?

Running Programs

Half Marathon Schedule: Level I

Sample Jog-Walk Programs

Walking for Health

5K / 10K Schedule: Level I