5K / 10K Schedule: Level I

ExRx.net > Aerobic Conditioning > Program

Recommended running background: Beginner

Phase Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Time
Endurance  

O

C

SL

C/O

R

O

L

Minutes
 

0
           

1 (3/1)
 
 

1
   

2x3/1
 

2x2/1
 

1(4/1)

10
 

2
   

2x4/1
 

2x3/1
 

2(5/1)

14
 

3
   

2x4/1
 

3x3/1
 

2(6/1)

17

Recovery

4
   

2x5/1

O

3x3/1
 

2(7/1)

19
 

5
   

2x6/1
 

3x4/1
 

3(8/1)

24
 

6
   

2x7/1
 

3x5/1
 

3/0 (10/1)

29
 

7

4 Mile Event
 

2x7/1
 

2x6/1
 

3/0(8/1)

26

Recovery

8

4 Mile Event
 

2x8/1

O

3x6/1
 

4(12/1)

34
 

9
   

2x10/1
 

3x7/1
 

4(15/1)

41
 

10
   

2x12/1
 

3x8/1
 

4/O(18/1)

48

Recovery

11

5K Event
 

2X10/1

O

2X10/1
 

4(20/1)

40
                 

Mileage
 

12
   

2
 

2
 

5(20/1)

4-9
 

13
   

2
 

2
 

*4/O

4-8

Recovery

14

4 Mile Event
 

2

O

2
 

6/10K Event

10-14
 

15
   

3
 

2
 

6

11
 

16
   

3
 

2
 

6/0

5-11
Strength  

O

C

SL

C/O

H

O

L
 
 

17

5K Event
 

3

O

3
 

8

14-17

Recovery

18
   

3
 

2
 

HH 5K/12K

5-12
 

19
   

3
 

3
 

8

14
 

20
   

3
 

3
 

6

12

Please Note:

*Beginning with this run you have the option to walk for 1 minute after each aid station.

Letter Codes

O Off day Complete rest. No cross training. Active recovery such as self massage 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 (track or trail or walk the hills on your favorite route)
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 Find some hills on your route and stay relaxed on the uphills.
/ Or C/O means to either cross train or take the day off.


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