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Participant Information: Level Two Plan

For the 10K runner looking to improve

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

Week 1  
Monday 2-3 miles easy
Tuesday 3-4 miles easy or 30 min cross training
Wednesday Rest Day
Thursday 3 miles easy, 1 miles steady
Friday Rest Day
Saturday 12-15min warm up jog,
2miles @ HM Pace,
10min warm down jog
Sunday 5-7 miles easy
   
Week 2  
Monday Rest Day
Tuesday 3 miles easy, 2 miles steady pace
Wednesday 3-5 miles easy
Thursday 2miles easy, 2 miles steady pace,
4 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday Rest Day or 30 min cross training
Saturday 12-15 min warm up jog,
3miles @ HM Pace,
12-15 min warm down jog
Sunday 6-8 miles easy
   
Week 3  
Monday Rest Day
Tuesday 12-15 min warm up jog,
4 x 1/2 mile @ 10k pace w/ 3 min rest
4 x 1/4 mile @ 10k pace w/ 90 sec rest,
12-15 min warm down jog
Wednesday 3-5 miles easy
Thursday 1 mile easy, 3 miles steady pace,
5 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday Rest Day or 30 min cross training
Saturday 12-15 min warm up jog,
3miles @ HM Pace,
12-15 min warm down jog
Sunday 6-8 miles easy
   
Week 4  
Monday Rest Day
Tuesday 12-15 min warm up jog,
6 x 1/2 mile @ 10k pace w/ 3 min rest,
12-15 min warm down jog
Wednesday 3-5 miles easy
Thursday 4 miles steady pace,
6 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday Rest Day or 30 min cross training
Saturday 15-20 min warm up jog,
3miles @ HM Pace,
12-15 min warm down jog
Sunday 7-9 miles easy
   
Week 5  
Monday Rest Day
Tuesday 12-15 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,
12-15 min warm down jog
Wednesday 3-5 miles easy
Thursday 4 miles steady pace,
6 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday Rest Day or 35-40 min cross training
Saturday 12-15 min warm up jog,
3miles @ HM Pace, 2 min rest,
2 x 1/2 mile @ 10 pace w/ 2 min rest,
12-15 min warm down jog
Sunday 7-9 miles easy
   
Week 6  
Monday Rest Day
Tuesday 12-15 min warm up jog,
2 sets of (1mile @ HM pace, 2 min rest, 1 mile @ 10k pace)
3-4 min rest between sets
12-15 min warm down jog
Wednesday 3-5 miles easy
Thursday 4 miles steady pace,
8 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday Rest Day or 35-40 min cross training
Saturday 12-15 min warm up jog,
3miles @ HM Pace, 2 min rest,
1 mile @ 10 pace,
12-15 min warm down jog
Sunday 8-10 miles easy
   
Week 7  
Monday Rest Day
Tuesday 12-15 min warm up jog,
3 x 1/2 mile @ 10k pace w/ 3min rest,
6 x 1/4 mile @ 5k pace w/ 90 sec rest,
15-20 min warm down jog
Wednesday 3-5 miles easy
Thursday 4 miles steady pace,
8 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday Rest Day or 35-40 min cross training
Saturday 12-15 min warm up jog,
2miles @ HM Pace, 2min rest, 1mile @ 10k Pace, 3min rest,
2miles @ HM Pace,
12-15 min warm down jog
Sunday 8-10 miles easy
   
Week 8  
Monday Rest Day
Tuesday 12-15 min warm up jog,
2 sets of (1mile @ 10k pace, 2 min rest, 1/2 mile @ 5k pace)
3-4 min rest between sets
12-15 min warm down jog
Wednesday 3-5 miles easy
Thursday 4-5 miles steady pace,
8 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday Rest Day or 35-40 min cross training
Saturday 12-15 min warm up jog,
4miles @ HM Pace, 2 min rest,
1 mile @ 10k pace,
12-15 min warm down jog
Sunday 9-11 miles easy
   
Week 9  
Monday Rest Day
Tuesday 12-15 min warm up jog,
2 x mile @ 10k pace w/ 3min rest,
3 x 1/2 mile @ 5k pace w/ 3min rest,
12-15 min warm down jog
Wednesday 3-5 miles easy
Thursday 4-5 miles steady pace,
8 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday Rest Day or 35-40 min cross training
Saturday 12-15 min warm up jog,
2miles @ HM Pace, 2min rest, 1mile @ 10k Pace, 3min rest,
2miles @ HM Pace,
12-15 min warm down jog
Sunday 9-11 miles easy
   
Week 10  
Monday Rest Day
Tuesday 12-15 min warm up jog,
2 sets of
(1mile @ 10k pace, 2 min rest, 2 x 1/2 mile @ 5k pace w/ 2 min rest)
3-4 min rest between sets
12-15 min warm down jog
Wednesday 3-5 miles easy
Thursday 4-5 miles steady pace,
8 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday Rest Day or 35-40 min cross training
Saturday 12-15 min warm up jog,
3miles @ HM Pace, 2 min rest,
2 miles @ 10k pace,
12-15 min warm down jog
Sunday 8-10 miles easy
   
Week 11  
Monday Rest Day
Tuesday 12-15 min warm up jog,
2 x mile @ 10k pace w/ 3min rest,
3 x 1/2 mile @ 5k pace w/ 3min rest,
12-15 min warm down jog
Wednesday 3-5 miles easy
Thursday 4-5 miles steady pace,
8 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday Rest Day or 35-40 min cross training
Saturday 12-15 min warm up jog,
2miles @ HM Pace, 2min rest, 1mile @ 5k Pace, 3min rest,
1mile @ HM Pace, 3 min rest
12-15 min warm down jog
Sunday 6-8 miles easy
   
Week 12  
Monday Rest Day
Tuesday 10 min warm up jog,
2 miles @ HM Pace, 3-4 min rest,
4 x 1/4 mile @ 5k pace w/ 90 sec rest,
15 min warm down jog
Wednesday 3-4 miles easy
Thursday 3 miles easy,
4 x 30 sec sprints w/ 1 min rest,
5 min warm down
Friday Rest Day or 30 min cross training
Saturday 2-3 miles easy
Sunday B.A.A. 10K Race Day

B.A.A. Moment

Level Two Plan

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