Participant Information: Level Three

B.A.A. 5K Training Level Three

WEEK 1  
Mon Off Day
Tue 10-12 minutes warm-up jog
2 sets of (3 x 3 minutes at 5K goal pace, with 2 minutes rest)
4 minutes easy jog between sets
10-12 minutes warm-down jog
Wed Easy Run or Cross Training
Thu 25-30 minutes at Aerobic Pace
Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between
Fri Easy Run or Cross Training
Sat 10-12 minutes warm-up jog
5 x 4 minutes at 10K pace, with 2 minute walk/jog in between
10-12 minutes warm-down jog
Sun 50-60 minutes Easy Long Run
 
WEEK 2  
Mon Off Day
Tue 10-12 minutes warm-up jog
2 sets of (3 x 3 minutes at 5K goal pace, with 2 minutes rest)
4 minutes easy jog between sets
10-12 minutes warm-down jog
Wed Easy Run or Cross Training
Thu 30-35 minutes at Aerobic Pace
Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between
Fri Easy Run or Cross Training
Sat 10-12 minutes warm-up jog
4 x 5 minutes at 10K pace, with 2 1/2 minute walk/jog in between
10-12 minutes warm-down jog
Sun 50-60 minutes Easy Long Run
 
WEEK 3  
Mon Off Day
Tue 10-12 minutes warm-up jog
3 sets of (4 x 2 minutes at 5K goal pace, with 90 seconds rest)
3 minutes easy jog between sets
10-12 minutes warm-down jog
Wed Easy Run or Cross Training
Thu 30-35 minutes at Aerobic Pace
Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between
Fri Easy Run or Cross Training
Sat 10-12 minutes warm-up jog
3 x 8 minutes at Half Marathon Pace, with 3 minute walk/jog in between
10-12 minutes warm-down jog
Sun 60-70 minutes Easy Long Run
 
WEEK 4  
Mon Off Day
Tue 10-12 minutes warm-up jog
3 sets of (4 x 2 minutes at 5K goal pace, with 90 seconds rest)
3 minutes easy jog between sets
10-12 minutes warm-down jog
Wed Easy Run or Cross Training
Thu 35-40 minutes at Aerobic Pace
Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between
Fri Easy Run or Cross Training
Sat 10-12 minutes warm-up jog
3 x 9 minutes at Half Marathon Pace, with 3 minute walk/jog in between
10-12 minutes warm-down jog
Sun 60-70 minutes Easy Long Run
 
WEEK 5  
Mon Off Day
Tue 10-12 minutes warm-up jog
2 sets of (3 x 3 minutes at 5K goal pace, with 2 minutes rest)
3 minutes easy jog between sets
10-12 minutes warm-down jog
Wed Easy Run or Cross Training
Thu 35-40 minutes at Aerobic Pace
Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between
Fri Easy Run or Cross Training
Sat 10-12 minutes warm-up jog
3 x 10 minutes at Half Marathon Pace, with 3 minute walk/jog in between
10-12 minutes warm-down jog
Sun 60-70 minutes Easy Long Run
 
WEEK 6  
Mon Off Day
Tue 10-12 minutes warm-up jog
2 sets of (3 x 3 minutes at 5K goal pace, with 2 minutes rest)
4 minutes easy jog between sets
10-12 minutes warm-down jog
Wed Easy Run or Cross Training
Thu 30-35 minutes at Aerobic Pace
Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between
Fri Easy Run or Cross Training
Sat 10-12 minutes warm-up jog
3 x 6 minutes at 10K pace, with 3 minute walk/jog in between
10-12 minutes warm-down jog
Sun 50-60 minutes Easy Long Run
 
WEEK 7  
Mon Off Day
Tue 10-12 minutes warm-up jog
2 sets of (4 x 2 minutes at 5K goal pace, with 90 seconds rest)
3 minutes easy jog between sets
10-12 minutes warm-down jog
Wed Easy Run or Cross Training
Thu 25-30 minutes at Aerobic Pace
Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between
Fri Easy Run or Cross Training
Sat 10-12 minutes warm-up jog
3 x 5 minutes at 10K pace, with 3 minute walk/jog in between
10-12 minutes warm-down jog
Sun 50-60 minutes Easy Long Run
 
WEEK 8  
Mon Easy Run or Cross Training
Tue 7-10 minutes warm-up jog
2 sets of (3 x 90 seconds at 5K goal pace, with 1 minute rest in between)
3 minutes easy jog between sets
7-10 minute warm-down jog
Wed Easy Run or Cross Training
Thu 15-20 minutes at Aerobic Pace
Finish with 6-8 x 15 seconds hard stride, with 45 seconds rest in between
Fri 15-20 minute Easy Run or Off Day
Sat B.A.A. 5K
Sun Off Day
B.A.A. Moment

Level Three

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