5K / 10K Schedule: Level I

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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

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:

2x3/1 means to perform 2 repetitions of running at a relaxed effort for 3 minutes, followed by a 1 minute walking break.
On Saturdays, 1 (3/1) means for the duration of 1 mile, alternate running 3 minutes with 1 minute walking breaks.
Do not run on the day before or after races.

*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.

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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