B.A.A. 5K TRAINING PLAN
LEVEL THREE
| WEEK 1 | 2-WEEK PREP PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 10-12 minutes warm-up jog 2 sets of (3 x 3 minutes at 5K goal pace, with 2 minutes rest) 4 minutes easy jog between sets 10-12 minutes warm-down jog |
|
| WEDNESDAY | Easy Run or Cross Training | |
| THURSDAY | 25-30 minutes Moderate Pace Run Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between |
|
| FRIDAY | Easy Run or Cross Training | |
| SATURDAY | 10-12 minutes warm-up jog 5 x 4 minutes at 10K pace, with 2 minute walk/jog in between 10-12 minutes warm-down jog |
|
| SUNDAY | 50-60 minutes Easy Long Run | |
| WEEK 2 | 2-WEEK PREP PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 10-12 minutes warm-up jog 2 sets of (3 x 3 minutes at 5K goal pace, with 2 minutes rest) 4 minutes easy jog between sets 10-12 minutes warm-down jog |
|
| WEDNESDAY | Easy Run or Cross Training | |
| THURSDAY | 30-35 minutes Moderate Pace Run Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between |
|
| FRIDAY | Easy Run or Cross Training | |
| SATURDAY | 10-12 minutes warm-up jog 4 x 5 minutes at 10K pace, with 2 1/2 minute walk/jog in between 10-12 minutes warm-down jog |
|
| SUNDAY | 50-60 minutes Easy Long Run | |
| WEEK 3 | 5-WEEK MAIN PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 10-12 minutes warm-up jog 3 sets of (4 x 2 minutes at 5K goal pace, with 90 seconds rest) 3 minutes easy jog between sets 10-12 minutes warm-down jog |
|
| WEDNESDAY | Easy Run or Cross Training | |
| THURSDAY | 30-35 minutes Moderate Pace Run Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between |
|
| FRIDAY | Easy Run or Cross Training | |
| SATURDAY | 10-12 minutes warm-up jog 3 x 8 minutes at Half Marathon Pace, with 3 minute walk/jog in between 10-12 minutes warm-down jog |
|
| SUNDAY | 60-70 minutes Easy Long Run | |
| WEEK 4 | 5-WEEK MAIN PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 10-12 minutes warm-up jog 3 sets of (4 x 2 minutes at 5K goal pace, with 90 seconds rest) 3 minutes easy jog between sets 10-12 minutes warm-down jog |
|
| WEDNESDAY | Easy Run or Cross Training | |
| THURSDAY | 35-40 minutes Moderate Pace Run Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between |
|
| FRIDAY | Easy Run or Cross Training | |
| SATURDAY | 10-12 minutes warm-up jog 3 x 9 minutes at Half Marathon Pace, with 3 minute walk/jog in between 10-12 minutes warm-down jog |
|
| SUNDAY | 60-70 minutes Easy Long Run | |
| WEEK 5 | 5-WEEK MAIN PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 10-12 minutes warm-up jog 2 sets of (3 x 3 minutes at 5K goal pace, with 2 minutes rest) 3 minutes easy jog between sets 10-12 minutes warm-down jog |
|
| WEDNESDAY | Easy Run or Cross Training | |
| THURSDAY | 35-40 minutes Moderate Pace Run Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between |
|
| FRIDAY | Easy Run or Cross Training | |
| SATURDAY | 10-12 minutes warm-up jog 3 x 10 minutes at Half Marathon Pace, with 3 minute walk/jog in between 10-12 minutes warm-down jog |
|
| SUNDAY | 60-70 minutes Easy Long Run | |
| WEEK 6 | 5-WEEK MAIN PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 10-12 minutes warm-up jog 2 sets of (3 x 3 minutes at 5K goal pace, with 2 minutes rest) 4 minutes easy jog between sets 10-12 minutes warm-down jog |
|
| WEDNESDAY | Easy Run or Cross Training | |
| THURSDAY | 30-35 minutes Moderate Pace Run Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between |
|
| FRIDAY | Easy Run or Cross Training | |
| SATURDAY | 10-12 minutes warm-up jog 3 x 6 minutes at 10K pace, with 3 minute walk/jog in between 10-12 minutes warm-down jog |
|
| SUNDAY | 50-60 minutes Easy Long Run | |
| WEEK 7 | 5-WEEK MAIN PHASE | |
| MONDAY | Off Day | |
| TUESDAY | 10-12 minutes warm-up jog 2 sets of (4 x 2 minutes at 5K goal pace, with 90 seconds rest) 3 minutes easy jog between sets 10-12 minutes warm-down jog |
|
| WEDNESDAY | Easy Run or Cross Training | |
| THURSDAY | 25-30 minutes Moderate Pace Run Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between |
|
| FRIDAY | Easy Run or Cross Training | |
| SATURDAY | 10-12 minutes warm-up jog 3 x 5 minutes at 10K pace, with 3 minute walk/jog in between 10-12 minutes warm-down jog |
|
| SUNDAY | 50-60 minutes Easy Long Run | |
| WEEK 8 | 1-WEEK TAPER PHASE | |
| MONDAY | Easy Run or Cross Training | |
| TUESDAY | 7-10 minutes warm-up jog 2 sets of (3 x 90 seconds at 5K goal pace, with 1 minute rest in between) 3 minutes easy jog between sets 7-10 minute warm-down jog |
|
| WEDNESDAY | Easy Run or Cross Training | |
| THURSDAY | 15-20 minutes Moderate Pace Run Finish with 6-8 x 15 seconds hard stride, with 45 seconds rest in between |
|
| FRIDAY | Easy Run or Off Day | |
| SATURDAY | RACE DAY |