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

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

Training Phases

  • Endurance Phase: the 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 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 (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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