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Participant Information: Level One Plan

For the beginning 10K runner

Program begins on Monday, April 3, and concludes on race day, June 25

Week 1  
Monday 20 min easy run
Tuesday 20 min easy run or 30 min cross training
Wednesday Rest Day
Thursday 25 min easy run
Friday Rest Day
Saturday 15 min easy,
10 min @ HM Pace, 3 min rest,
10 min easy
Sunday 25 min easy run
   
Week 2  
Monday Rest Day
Tuesday 25min easy run
Wednesday 30-40 min easy cross training
Thursday 25-30 min easy run
Friday Rest Day
Saturday 12-15 min easy,
2 x 10 min @ HM Pace w/ 3 min rest,
10 min easy
Sunday 30 min easy run
   
Week 3  
Monday Rest Day
Tuesday 12-15 min warm up jog,
6 x 2 min @ 10k pace w/ 2 min recovery jog,
12-15 min warm down jog
Wednesday 30-40 min easy cross training
Thursday 30-35 min easy run
Friday Rest Day
Saturday 10-12 min easy,
3 x 10 min @ HM Pace w/ 3 min rest,
10 min easy
Sunday 30-35 min easy run
   
Week 4  
Monday Rest Day
Tuesday 12-15 min warm up jog,
8 x 2 min @ 10k pace w/ 2 min recovery jog,
12-15 min warm down jog
Wednesday 30-40 min easy cross training
Thursday 30-35 min easy run
Friday Rest Day
Saturday 15 min easy,
2 x 15 min @ HM Pace w/ 3 min rest,
10 min easy
Sunday 30-35 min easy run
   
Week 5  
Monday Rest Day
Tuesday 12-15 min warm up jog,
6 x 3 min @ 10k pace w/ 2 min recovery jog,
12-15 min warm down jog
Wednesday 30-40 min easy cross training
Thursday 30-40 min easy run
Friday Rest Day
Saturday 15 min easy,
30 min @ HM Pace,
10 min easy
Sunday 35-40 min easy run
   
Week 6  
Monday Rest Day
Tuesday 12-15 min warm up jog,
5 x 3 min @ 10k pace w/ 90 sec recovery jog,
5 x 1 min @ 5k pace w/ 1 min recovery jog,
12-15 min warm down jog
Wednesday 30-40 min easy cross training
Thursday 30-40 min easy run
Friday Rest Day
Saturday 15 min easy,
25 min @ HM Pace, 4-5 min rest,
5 min @ 10k Pace, 3 min rest,
10 min easy
Sunday 35-40 min easy run
   
Week 7  
Monday Rest Day
Tuesday 12-15 min warm up jog,
4 x 3 min @ 10k pace w/ 90 sec recovery jog,
4 x 90 sec @ 5k pace w/ 90 sec recovery jog,
12-15 min warm down jog
Wednesday 30-40 min easy cross training
Thursday 30-40 min easy run
Friday Rest Day
Saturday 15 min easy,
20 min @ HM Pace, 4-5 min rest,
10 min @ 10k Pace, 3 min rest,
10 min easy
Sunday 35-40 min easy run
   
Week 8  
Monday Rest Day
Tuesday 12-15 min warm up jog,
4 x 3 min @ 10k pace w/ 90 sec recovery jog,
4 x 2min @ 5k pace w/ 2 min recovery jog,
12-15 min warm down jog
Wednesday 30-40 min easy cross training
Thursday 30-40 min easy run
Friday Rest Day
Saturday 15 min easy,
10 min @ HM Pace, 3 min rest,
2 x 10 min @ 10k Pace w/ 3 min rest,
10 min easy
Sunday 40-45 min easy run
   
Week 9  
Monday Rest Day
Tuesday 12-15 min warm up jog,
3 x 3 min @ 10k pace w/ 90 sec recovery jog,
6 x 2min @ 5k pace w/ 2 min recovery jog,
12-15 min warm down jog
Wednesday 30-40 min easy cross training
Thursday 30-40 min easy run
Friday Rest Day
Saturday 20 min easy,
3 x 10 min @ 10k Pace w/ 3 min rest,
10 min easy
Sunday 40-45 min easy run
   
Week 10  
Monday Rest Day
Tuesday 12-15 min warm up jog,
6-7 x 3 min @ 5k pace w/ 2 min recovery jog,
12-15 min warm down jog
Wednesday 30-40 min easy cross training
Thursday 30 min easy run
Friday Rest Day
Saturday 15 min easy,
15min @ HM Pace, 3 min rest,
2 x 10 min @ 10k Pace w/ 3 min rest,
10 min easy
Sunday 40-45 min easy run
   
Week 11  
Monday Rest Day
Tuesday 12-15 min warm up jog,
8-10 x 2 min @ 5k pace w/ 2 min recovery jog,
12-15 min warm down jog
Wednesday 30-40 min easy cross training
Thursday 30 min easy run
Friday Rest Day
Saturday 20 min easy,
15min @ HM Pace, 3 min rest,
15 min @ 10k Pace, 3 min rest,
10 min easy
Sunday 30 min easy run
   
Week 12  
Monday Rest Day
Tuesday 25-30 min easy
Wednesday 15 min warm up jog,
8 x 1min @ 5k Pace w/ 1 min recovery jog,
10min warm down jog
Thursday Rest Day
Friday 20-25 min easy
Saturday 15-20 min easy
Sunday B.A.A. 10k Race Day

B.A.A. Moment

Level One Plan

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