Participant Information: B.A.A. 5K Training Plans

B.A.A. 5K Training Plans by B.A.A. High Performance Coach Terrence Mahon

B.A.A. High Performance coach, Terrence Mahon, has developed three levels of training plans to help you better prepare for the B.A.A. 5K. Each level is an eight week program (which begins on Monday, February 20), and varies from four days to seven days of training per week.

Please choose the level below that best suits your goals:

The B.A.A. 5K Training Plan material is intended to be of general informational use and is not intended to constitute any fitness and/or medical advice. You should always consult a qualified and licensed medical professional prior to beginning or modifying any exercise program. Please use personal judgment when participating in any training or exercise program. Information contained within the B.A.A. 5K Training Plan may not be reproduced or repurposed without approved written consent from the Boston Athletic Association. 

PACE CHART

Use the pace guides below when determining your pace for the various workouts within the levels of coaching:

5K Goal Time 17:00 18:30 20:00 21:15 23:00 24:30 25:45 27:00 28:30 30:00
Easy Runs 7:30
to
7:00
8:10
to
7:35
8:50
to
8:15
9:30
to
8:50
10:10
to
9:30
10:50
to
10:10
11:35
to
10:50
12:00
to
11:20
12:50
to
12:00
13:30
to
12:50
Aerobic Runs 7:00
to
6:40
7:35
to
7:15
8:10
to
7:50
8:50
to
8:30
9:30
to
9:05
10:05
to
9:45
10:45
to
10:20
11:20
to
10:55
12:00
to
11:30
12:40
to
12:10
Half Marathon Pace Runs/ Intervals 6:10
to
5:50
6:45
to
6:30
7:15
to
7:00
7:50
to
7:30
8:25
to
8:05
9:00
to
8:35
9:30
to
9:05
10:00
to
9:40
10:40
to
10:10
11:10
to
10:40
10K Pace Intervals 5:50
to
5:40
6:25
to
6:10
6:55
to
6:40
7:30
to
7:10
8:00
to
7:40
8:30
to
8:10
9:00
to
8:40
9:35
to
9:15
10:00
to
9:40
10:35
to
10:15
5K Pace Intervals 5:35
to
5:25
6:05
to
5:55
6:30
to
6:20
7:00
to
6:50
7:30
to
7:20
8:00
to
7:50
8:30
to
8:20
9:00
to
8:50
9:30
to
9:20
10:00
to
9:50
All Paces Are Per Mile Average

B.A.A. Moment

B.A.A. 5K Training Plans

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