ExRx.net : 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.

5K / 10K Schedule: Level III