B.A.A. 10K TRAINING PLAN

LEVEL ONE
  WEEK 1 2-WEEK PREP PHASE
  MONDAY 20 minutes easy run
  TUESDAY 20 minutes easy run or 30 minutes cross training
  WEDNESDAY Rest Day
  THURSDAY 25 minutes easy run
  FRIDAY Rest Day
  SATURDAY 15 minutes easy, 10 minutes at half marathon pace, 3 minutes rest, 10 minutes easy
  SUNDAY 25 minutes easy run
      
  WEEK 2 2-WEEK PREP PHASE
  MONDAY Rest Day
  TUESDAY 25 minutes easy run
  WEDNESDAY 30-40 minutes easy cross training
  THURSDAY 25-30 minutes easy run
  FRIDAY Rest Day
  SATURDAY 12-15 minutes easy, 2 x 10 minutes at half marathon pace with 3 minutes rest, 10 minutes easy
  SUNDAY 30 minutes easy run
     
  WEEK 3 9-WEEK MAIN PHASE
  MONDAY Rest Day
  TUESDAY 12-15 minutes warm up jog, 6 x 2 minutes at 10k pace with 2 minutes recovery jog, 12-15 minutes warm down jog
  WEDNESDAY 30-40 minutes easy cross training
  THURSDAY 30-35 minutes easy run
  FRIDAY Rest Day
  SATURDAY 10-12 minutes easy, 3 x 10 minutes at half marathon pace with 3 minutes rest, 10 minutes easy
  SUNDAY 30-35 minutes easy run
     
  WEEK 4 9-WEEK MAIN PHASE
  MONDAY Rest Day
  TUESDAY 12-15 minutes warm up jog, 8 x 2 minutes at 10k pace with 2 minutes recovery jog, 12-15 minutes warm down jog
  WEDNESDAY 30-40 minutes easy cross training
  THURSDAY 30-35 minutes easy run
  FRIDAY Rest Day
  SATURDAY 15 minutes easy, 2 x 15 minutes at half marathon pace with 3 minutes rest, 10 minutes easy
  SUNDAY 30-35 minutes easy run
      
  WEEK 5 9-WEEK MAIN PHASE
  MONDAY Rest Day
  TUESDAY 12-15 minutes warm up jog, 6 x 3 minutes at 10k pace with 2 minutes recovery jog, 12-15 minutes warm down jog
  WEDNESDAY 30-40 minutes easy cross training
  THURSDAY 30-40 minutes easy run
  FRIDAY Rest Day
  SATURDAY 15 minutes easy, 30 minutes at half marathon pace, 10 minutes easy
  SUNDAY 35-40 minutes easy run
     
  WEEK 6 9-WEEK MAIN PHASE
  MONDAY Rest Day
  TUESDAY 12-15 minutes warm up jog, 5 x 3 minutes at 10k pace with 90 seconds recovery jog, 5 x 1 minute at 5k pace with 1 minute recovery jog, 12-15 minutes warm down jog
  WEDNESDAY 30-40 minutes easy cross training
  THURSDAY 30-40 minutes easy run
  FRIDAY Rest Day
  SATURDAY 15 minutes easy, 25 minutes at half marathon pace, 4-5 minutes rest, 5 minutes at 10k pace, 3 minutes rest, 10 minutes easy
  SUNDAY 35-40 minutes easy run
     
  WEEK 7 9-WEEK MAIN PHASE
  MONDAY Rest Day
  TUESDAY 12-15 minutes warm up jog, 4 x 3 minutes at 10k pace with 90 seconds recovery jog, 4 x 90 seconds at 5k pace with 90 seconds recovery jog, 12-15 minutes warm down jog
  WEDNESDAY 30-40 minutes easy cross training
  THURSDAY 30-40 minutes easy run
  FRIDAY Rest Day
  SATURDAY 15 minutes easy, 20 minutes at half marathon pace, 4-5 minutes rest, 10 minutes at 10k pace, 3 minutes rest, 10 minutes easy
  SUNDAY 35-40 minutes easy run
     
  WEEK 8 9-WEEK MAIN PHASE
  MONDAY Rest Day
  TUESDAY 12-15 minutes warm up jog, 4 x 3 minutes at 10k pace with 90 seconds recovery jog, 4 x 2 minutes at 5k pace with 2 minutes recovery jog, 12-15 minutes warm down jog
  WEDNESDAY 30-40 minutes easy cross training
  THURSDAY 30-40 minutes easy run
  FRIDAY Rest Day
  SATURDAY 15 minutes easy, 10 minutes at half marathon pace, 3 minutes rest, 2 x 10 minutes at 10k pace with 3 minutes rest, 10 minutes easy
  SUNDAY 40-45 minutes easy run
     
  WEEK 9 9-WEEK MAIN PHASE
  MONDAY Rest Day
  TUESDAY 12-15 minutes warm up jog, 3 x 3 minutes at 10k pace with 90 seconds recovery jog, 6 x 2 minutes at 5k pace with 2 minutes recovery jog, 12-15 minutes warm down jog
  WEDNESDAY 30-40 minutes easy cross training
  THURSDAY 30-40 minutes easy run
  FRIDAY Rest Day
  SATURDAY 20 minutes easy, 3 x 10 minutes at 10k pace with 3 minutes rest, 10 minutes easy
  SUNDAY 40-45 minutes easy run
     
  WEEK 10 9-WEEK MAIN PHASE
  MONDAY Rest Day
  TUESDAY 12-15 minutes warm up jog, 6-7 x 3 minutes at 5k pace with 2 minutes recovery jog, 12-15 minutes warm down jog
  WEDNESDAY 30-40 minutes easy cross training
  THURSDAY 30 minutes easy run
  FRIDAY Rest Day
  SATURDAY 15 minutes easy, 15 minutes at half marathon pace, 3 minutes rest, 2 x 10 minutes at 10k pace with 3 minutes rest, 10 minutes easy
  SUNDAY 40-45 minutes easy run
     
  WEEK 11 9-WEEK MAIN PHASE
  MONDAY Rest Day
  TUESDAY 12-15 minutes warm up jog, 8-10 x 2 minutes at 5k pace with 2 minutes recovery jog, 12-15 minutes warm down jog
  WEDNESDAY 30-40 minutes easy cross training
  THURSDAY 30 minutes easy run
  FRIDAY Rest Day
  SATURDAY 20 minutes easy, 15 minutes at half marathon pace, 3 minutes rest, 15 minutes at 10k pace, 3 minutes rest, 10 minutes easy
  SUNDAY 30 minutes easy run
     
  WEEK 12 1-WEEK TAPER PHASE
  MONDAY Rest Day
  TUESDAY 25-30 minutes easy
  WEDNESDAY 15 minutes warm up jog, 8 x 1 minutes at 5k pace with 1-minute recovery jog, 10 minutes warm down jog
  THURSDAY Rest Day
  FRIDAY 20-25 minutes easy
  SATURDAY 15-20 minutes easy
  SUNDAY RACE DAY