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Participant Information: Five Week Training Plan

Get ready for the B.A.A. 10K in just five weeks!

It's not too late to start your training! Therefore, B.A.A. coach Terrence Mahon has created the following five-week training program to guide you in your preparation. Because every individual athlete is different, specific training programs vary widely. This training program can be a useful tool, but be sure to tailor it to your personal fitness level. As always, be willing to adjust and adapt to your individual circumstances: weather, work, school and home life, illness and injury. There is no need to precisely follow this plan day-by-day. The goal of this program is to get you to the starting line ready to tackle 6.2 miles, helping you finish strong!

WEEK 1MAY 22 - MAY 28
Monday Off
Tuesday 30 minutes cross-training:
10 minutes easy
Ten sets of 1 minute hard with 2 minutes easy in between
Wednesday 20 minutes easy
Thursday 30 minutes:
Two sets of 5 minutes easy, 5 minutes moderate, and 5 minutes hard
Friday Off
Saturday 20-25 minutes easy
Sunday 35 minutes:
10 minutes easy, 20 minutes moderate, and 5 minutes easy

WEEK 2MAY 29 - JUNE 4
Monday Off
Tuesday 30 minutes cross-training:
10 minutes easy
10 sets of 90 seconds hard with 90 seconds easy in between
Wednesday 25 minutes easy
Thursday 30 minutes:
10 minutes easy, 5 minutes moderate, 10 minutes hard, and 5 minutes easy
Friday Off
Saturday 25 minutes easy
Sunday 40-45 minutes:
10 minutes easy, 25 minutes moderate, and 5-10 minutes easy

WEEK 3JUNE 5 - JUNE 11
Monday Off
Tuesday 40 minutes cross-training:
10 minutes easy
Eight sets of 2 minutes hard with 2 minutes easy in between
Wednesday 25 minutes easy
Thursday 35 minutes:
10 minutes easy, 10 minutes moderate, 10 minutes hard, and 5 minutes easy
Friday Off
Saturday 25 minutes easy
Sunday 50 minutes:
10 minutes easy, 30 minutes moderate, and 10 minutes easy

WEEK 4JUNE 12 - JUNE 18
Monday Off
Tuesday 40 minutes cross-training:
10 minutes easy
Six sets of 3 minutes hard with 2 minutes easy in between
Wednesday 20 minutes easy
Thursday 30 minutes:
Three sets of 5 minutes hard with 5 minutes easy in between
Friday Off
Saturday 20 minutes easy or 30 minutes cross training
Sunday 35 minutes:
10 minutes easy, 20 minutes moderate, and 5 minutes easy

WEEK 5JUNE 19 - JUNE 25
Monday Off
Tuesday 25 minutes cross-training:
10 minutes easy
Eight sets of 1 minute hard with 1 minute easy in between
Wednesday 20 minutes easy
Thursday 25 minutes:
15 minutes easy, 5 minutes moderate, and 5 minutes hard
Friday Off
Saturday 20 minutes easy or cross-training
Sunday B.A.A. 10K

B.A.A. Moment

Five Week Training Plan

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