B.A.A. 5K TRAINING PLANS
The B.A.A. has developed three levels of training plans to help you better prepare for the B.A.A. 5K. Each level is an eight-week program and varies from four days to seven days of training per week.
The B.A.A. 5K Training Plan material is intended to be of general informational use and is not intended to constitute any fitness and/or medical advice. You should always consult a qualified and licensed medical professional prior to beginning or modifying any exercise program. Please use personal judgment when participating in any training or exercise program. Information contained within the B.A.A. 5K Training Plan may not be reproduced or repurposed without approved written consent from the Boston Athletic Association.
PACE CHART
| Goal Time | 17:00 | 18:30 | 20:00 | 21:15 | 23:00 | 24:30 | 25:45 | 27:00 | 28:30 | 30:00 |
|---|---|---|---|---|---|---|---|---|---|---|
| Easy Runs | 7:30 to 7:00 | 8:10 to 7:35 | 8:50 to 8:15 | 9:30 to 8:50 | 10:10 to 9:30 | 10:50 to 10:10 | 11:35 to 10:50 | 12:00 to 11:20 | 12:50 to 12:00 | 13:30 to 12:50 |
| Aerobic Runs | 7:00 to 6:40 | 7:35 to 7:15 | 8:10 to 7:50 | 8:50 to 8:30 | 9:30 to 9:05 | 10:05 to 9:45 | 10:45 to 10:20 | 11:20 to 10:55 | 12:00 to 11:30 | 12:40 to 12:10 |
| Half Marathon Pace Runs/Intervals | 6:10 to 5:50 | 6:45 to 6:30 | 7:15 to 7:00 | 7:50 to 7:30 | 8:25 to 8:05 | 9:00 to 8:35 | 9:30 to 9:05 | 10:00 to 9:40 | 10:40 to 10:10 | 11:10 to 10:40 |
| 10K Pace Intervals | 5:50 to 5:40 | 6:25 to 6:10 | 6:55 to 6:40 | 7:30 to 7:10 | 8:00 to 7:40 | 8:30 to 8:10 | 9:00 to 8:40 | 9:35 to 9:15 | 10:00 to 9:40 | 10:35 to 10:15 |
| 5K Pace Intervals | 5:35 to 5:25 | 6:05 to 5:55 | 6:30 to 6:20 | 7:00 to 6:50 | 7:30 to 7:20 | 8:00 to 7:50 | 8:30 to 8:20 | 9:00 to 8:50 | 9:30 to 9:20 | 10:00 to 9:50 |
All pace are per mile average