Participant Information: Level Two

B.A.A. 5K Training Level Two

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

Level Two

Photo Credit: