5K / 10K Schedule: Level I

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 is 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.

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