Participant Information: Level One

B.A.A. 5K Training Level One

WEEK 1  
Mon Easy Run, Cross Training or Off Day
Tue 10 minutes easy, 10 minutes at Aerobic Pace
Wed Easy Run, Cross Training or Off Day
Thu 10 minutes easy, 10 minutes at Aerobic Pace
Fri Easy Run, Cross Training or Off Day
Sat 10 minutes easy, 10 minutes at Aerobic Pace
Sun 30 minutes Easy Long Run
 
WEEK 2  
Mon Easy Run, Cross Training or Off Day
Tue 10-12 minutes easy, 10-12 minutes at Aerobic Pace
Wed Easy Run, Cross Training or Off Day
Thu 10-12 minutes easy, 10-12 minutes at Half Marathon Pace
Fri Easy Run, Cross Training or Off Day
Sat 10-12 minutes easy, 10-12 minutes at Aerobic Pace
Sun 30-35 minutes Easy Long Run
 
WEEK 3  
Mon Easy Run, Cross Training or Off Day
Tue 10-12 minutes easy, 10-12 minutes at Aerobic Pace
Wed Easy Run, Cross Training or Off Day
Thu 10-12 minutes easy, 10-12 minutes at Half Marathon Pace
Fri Easy Run, Cross Training or Off Day
Sat 10-12 minutes easy, 10-12 minutes at Aerobic Pace
Sun 35-40 minutes Easy Long Run
 
WEEK 4  
Mon Easy Run, Cross Training or Off Day
Tue 12-15 minutes easy, 12-15 minutes at Aerobic Pace
Wed Easy Run, Cross Training or Off Day
Thu 12-15 minutes easy, 12-15 minutes at Half Marathon Pace
Fri Easy Run, Cross Training or Off Day
Sat 12-15 minutes easy, 12-15 minutes at Aerobic Pace
Sun 40 minutes Easy Long Run
 
WEEK 5  
Mon Easy Run, Cross Training or Off Day
Tue 12-15 minutes easy, 15-18 minutes at Aerobic Pace
Wed Easy Run, Cross Training or Off Day
Thu 12-15 minutes easy, 15-18 minutes at Half Marathon Pace
Fri Easy Run, Cross Training or Off Day
Sat 12-15 minutes easy, 15-18 minutes at Aerobic Pace
Sun 40 minutes Easy Long Run
 
WEEK 6  
Mon Easy Run, Cross Training or Off Day
Tue 12-15 minutes easy, 18-20 minutes at Aerobic Pace
Wed Easy Run, Cross Training or Off Day
Thu 12-15 minutes easy, 18-20 minutes at Half Marathon Pace
Fri Easy Run, Cross Training or Off Day
Sat 12-15 minutes easy, 18-20 minutes at Aerobic Pace
Sun 30-35 minutes Easy Long Run
 
WEEK 7  
Mon Easy Run, Cross Training or Off Day
Tue 10-12 minutes easy, 10-12 minutes at Aerobic Pace
Wed Easy Run, Cross Training or Off Day
Thu 10-12 minutes easy, 10-12 minutes at Half Marathon Pace
Fri Easy Run, Cross Training or Off Day
Sat 10-12 minutes easy, 10-12 minutes at Aerobic Pace
Sun Off Day
 
WEEK 8  
Mon Easy Run, Cross Training or Off Day
Tue 10 minutes easy, 10 minutes at Half Marathon Pace
Wed Easy Run, Cross Training or Off Day
Thu Easy Run, Cross Training or Off Day
Fri Off Day
Sat B.A.A. 5K
Sun Off Day
B.A.A. Moment

Level One

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