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Participant Information: Level Three Plan

For the advanced 10K runner

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

Week 1  
Monday 3-4 miles easy
Tuesday 3-4 miles easy or 30 min cross training
Wednesday Rest Day
Thursday 2 miles easy, 2 miles steady pace
Friday Rest Day
Saturday 15-20 min warm up jog,
2miles @ HM Pace,
10 min warm down jog
Sunday 6-8 miles easy
   
Week 2  
Monday Rest Day or 30-40 min easy cross training
Tuesday 2 miles easy, 3 miles steady pace
Wednesday 3-5 miles easy
Thursday 1mile easy, 3 miles steady pace,
4 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday 3-4 miles easy or 30 min cross training
Saturday 15-20 min warm up jog,
3miles @ HM Pace,
15-20 min warm down jog
Sunday 7-9 miles easy
   
Week 3  
Monday Rest Day or 30-40 min easy cross training
Tuesday 15-20 min warm up jog,
6 x 1/2 mile @ 10k pace w/ 3 min rest,
15-20 min warm down jog
Wednesday 3-5 miles easy
Thursday 4-5 miles steady pace,
5 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday 4-5 miles easy or 30-40 min cross training
Saturday 15-20 min warm up jog,
3miles @ HM Pace,
15-20 min warm down jog
Sunday 7-9 miles easy
   
Week 4  
Monday Rest Day or 30-40 min easy cross training
Tuesday 15-20 min warm up jog,
4 x 1/2 mile @ 10k pace w/ 3min rest,
4 x 1/4 mile @ 5k pace w/ 90 sec rest,
15-20 min warm down jog
Wednesday 3-5 miles easy
Thursday 4-5 miles steady pace,
6 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday 4-5 miles easy or 30-40 min cross training
Saturday 15-20 min warm up jog,
4miles @ HM Pace,
15-20 min warm down jog
Sunday 8-10 miles easy
   
Week 5  
Monday Rest Day or 30-40 min easy cross training
Tuesday 15-20 min warm up jog,
4 x 1/2 mile @ 10k-5k pace w/ 3min rest,
8 x 1/4 mile @ 5k pace w/ 90 sec rest,
15-20 min warm down jog
Wednesday 4-6 miles easy
Thursday 5-6 miles steady pace,
8 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday 4-6 miles easy or 30-40 min cross training
Saturday 15-20 min warm up jog,
2miles @ HM Pace, 2min rest,
2 x 1/2mile @ 10k Pace w/ 2 min rest,
2miles @ HM Pace,
15-20 min warm down jog
Sunday 8-10 miles easy
   
Week 6  
Monday Rest Day or 30-40 min easy cross training
Tuesday 15-20 min warm up jog,
3 sets of (1mile @ 10k pace, 2 min rest, 1/2 mile @ 5k pace)
3-4 min rest between sets
15-20 min warm down jog
Wednesday 4-6 miles easy
Thursday 5-6 miles steady pace,
8 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday 4-6 miles easy or 30-40 min cross training
Saturday 15 min warm up jog,
4 miles @ HM pace, 3-4 min rest, 1 mile @ 10k pace
15 min warm down jog
Sunday 9-11 miles easy
   
Week 7  
Monday Rest Day or 30-40 min easy cross training
Tuesday 15-20 min warm up jog,
4 x 1/2 mile @ 10k-5k pace w/ 3min rest,
8 x 1/4 mile @ 5k pace w/ 90 sec rest,
15-20 min warm down jog
Wednesday 4-6 miles easy
Thursday 5-6 miles steady pace,
8 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday 4-6 miles easy or 30-40 min cross training
Saturday 15-20 min warm up jog,
2miles @ HM Pace, 2min rest, 1mile @ 10k Pace, 3min rest,
2miles @ HM Pace, 2min rest, 1mile @ 10k Pace, 3min rest,
15-20 min warm down jog
Sunday 9-11 miles easy
   
Week 8  
Monday Rest Day or 30-40 min easy cross training
Tuesday 15-20 min warm up jog,
3 sets of (1mile @ 10k pace, 2 min rest, 1/2 mile @ 5k pace)
3-4 min rest between sets
15-20 min warm down jog
Wednesday 4-6 miles easy
Thursday 5-6 miles steady pace,
8 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday 4-6 miles easy or 30-40 min cross training
Saturday 15 min warm up jog,
5 miles @ HM pace, 3-4 min rest, 1 mile @ 10k pace
15 min warm down jog
Sunday 10-12 miles easy
   
Week 9  
Monday Rest Day or 30-40 min easy cross training
Tuesday 15-20 min warm up jog,
6 x 1/2 mile @ 5k pace w/ 3min rest,
15-20 min warm down jog
Wednesday 4-6 miles easy
Thursday 5-6 miles steady pace,
8 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday 4-6 miles easy or 30-40 min cross training
Saturday 15-20 min warm up jog,
2 miles @ M Pace, 2 min rest,
2 miles @ HM pace, 3 min rest,
2 x 1 mile @ 10k pace w/ 3 min rest,
15-20 min warm down jog
Sunday 10-12 miles easy
   
Week 10  
Monday Rest Day or 30-40 min easy cross training
Tuesday 15-20 min warm up jog,
3 sets of (1mile @ 10k pace, 2 min rest, 1/2 mile @ 5k pace)
3-4 min rest between sets
15-20 min warm down jog
Wednesday 4-6 miles easy
Thursday 5-6 miles steady pace,
8 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday 4-6 miles easy or 30-40 min cross training
Saturday 15 min warm up jog,
5 miles @ HM pace, 3-4 min rest, 1 mile @ 10k pace
15 min warm down jog
Sunday 10-12 miles easy
   
Week 11  
Monday Rest Day or 30-40 min easy cross training
Tuesday 15-20 min warm up jog,
5 x 1k @ 5k pace w/ 3 min rest,
15-20 min warm down jog
Wednesday 4-6 miles easy
Thursday 5-6 miles steady pace,
6 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday 4-6 miles easy or 30-40 min cross training
Saturday 15-20 min warm up jog,
2 miles @ HM Pace, 3 min rest,
2 miles @ 10k pace, 4 min rest,
1 mile @ 10k pace w/ 3 min rest,
15-20 min warm down jog
Sunday 7-9 miles easy
   
Week 12  
Monday Rest Day
Tuesday 10 min warm up jog,
2 miles @ HM Pace, 3-4 min rest,
8 x 1/4 mile @ 5k pace w/ 90 sec rest,
15 min warm down jog
Wednesday 4-6 miles easy
Thursday 4-5 miles easy,
4 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday 3-5 miles easy (or Rest Day)
Saturday 2-3 miles easy
Sunday B.A.A. 10k Race Day

B.A.A. Moment

Level Three Plan

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