5K / 10K Schedule: Level III

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

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 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) for a 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. 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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