5K / 10K Schedule: Level II

ExRx.net > Aerobic Conditioning > Program

Recommended background: (A) At least one 2-mile workout (B) Average weekly base of 5 miles in the last 3 weeks

Phase Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Mileage
Endurance  

O

R/C

SL

C/O

R

C/O

L
 
 

0
           

2
 
 

1
 

1

2
 

2
 

2

6-7
 

2
 

1

2
 

2
 

3

7-8
 

3
 

1

2
 

2
 

3

7-8

Recovery

4
 

C/O

2
 

2
 

4

8
 

5
 

1

3
 

2
 

4

9-10
 

6
 

1

3
 

2
 

5.2/O

5-11
 

7

4 Mile Event

2/O

3
 

2
 

5/O

5-14

Recovery

8

4 Mile Event

C/O

2
 

2
 

6

10-14
 

9
 

2

3
 

3
 

6

12-14
 

10
 

2

3
 

3
 

8/O

6-16

Recovery

11

5K Event

C/O

3
 

2
 

6

11-14
 

12
 

2

4
 

3
 

8

15-17
 

13
 

2

4
 

3
 

4

11-13

Recovery

14

4 Mile Event

C/O

3
 

3
 

8/10K Event

14-18
Strength  

O

R/C

SL

C/O

H

C/O

L
 
 

15
 

3

4
 

3
 

10

17-20
 

16
 

3

4
 

4
 

6

14-17
 

17

5K Event

3/O

4
 

4
 

10

18-21

Recovery

17
 

C/O

3
 

3
 

HH 5K/12K

9-13
 

18
 

3

5
 

4
 

10

19-22
 

19
 

3

5
 

4
 

8

17-20

Please Note: Do not perform a training workout the day after a race.

Training Phases

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 aquajogging, 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)
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 Do a hillier-than-average route at conversation effort.
/ Or C/O means to either cross train or take the day off.


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