B.A.A. 10K TRAINING PLAN

LEVEL THREE
  WEEK 1 2-WEEK PREP PHASE
  MONDAY 3-4 miles easy
  TUESDAY 3-4 miles easy or 30 minutes cross training
  WEDNESDAY Rest Day
  THURSDAY 2 miles easy, 2 miles steady pace
  FRIDAY Rest Day
  SATURDAY 15-20 minutes warm up jog, 2 miles at half marathon pace, 10 minutes warm down jog
  SUNDAY 6-8 miles easy
      
  WEEK 2 2-WEEK PREP PHASE
  MONDAY Rest Day or 30-40 minutes easy cross training
  TUESDAY 2 miles easy, 3 miles steady pace
  WEDNESDAY 3-5 miles easy
  THURSDAY 1 mile easy, 3 miles steady pace, 4 x 30 seconds sprints with 1 minute rest, 5 minutes warm down
  FRIDAY 3-4 miles easy or 30 minutes cross training
  SATURDAY 15-20 minutes warm up jog, 3 miles at half marathon pace, 15-20 minutes warm down jog
  SUNDAY 7-9 miles easy
     
  WEEK 3 9-WEEK MAIN PHASE
  MONDAY Rest Day or 30-40 minutes easy cross training
  TUESDAY 15-20 minutes warm up jog, 6 x 1/2 mile at 10k pace with 3 minutes rest, 15-20 minutes warm down jog
  WEDNESDAY 3-5 miles easy
  THURSDAY 4-5 miles steady pace, 5 x 30 seconds sprints with 1 minute rest, 5 minutes warm down
  FRIDAY 4-5 miles easy or 30-40 minutes cross training
  SATURDAY 15-20 minutes warm up jog, 3 miles at half marathon pace, 15-20 minutes warm down jog
  SUNDAY 7-9 miles easy
     
  WEEK 4 9-WEEK MAIN PHASE
  MONDAY Rest Day or 30-40 minutes easy cross training
  TUESDAY 15-20 minutes warm up jog, 4 x 1/2 mile at 10k pace with 3minutes rest, 4 x 1/4 mile at 5k pace with 90 seconds rest, 15-20 minutes warm down jog
  WEDNESDAY 3-5 miles easy
  THURSDAY 4-5 miles steady pace, 6 x 30 seconds sprints with 1 minute rest, 5 minutes warm down
  FRIDAY 4-5 miles easy or 30-40 minutes cross training
  SATURDAY 15-20 minutes warm up jog, 4 miles at half marathon pace, 15-20 minutes warm down jog
  SUNDAY 8-10 miles easy
      
  WEEK 5 9-WEEK MAIN PHASE
  MONDAY Rest Day or 30-40 minutes easy cross training
  TUESDAY 15-20 minutes warm up jog, 4 x 1/2 mile at 10k pace with 3 minutes rest, 8 x 1/4 mile at 5k pace with 90 seconds rest, 15-20 minutes warm down jog
  WEDNESDAY 4-6 miles easy
  THURSDAY 5-6 miles steady pace, 8 x 30 seconds sprints with 1 minute rest, 5 minutes warm down
  FRIDAY 4-6 miles easy or 30-40 minutes cross training
  SATURDAY 15-20 minutes warm up jog, 2 miles at half marathon pace, 2minutes rest, 2 x 1/2mile at 10k pace with 2 minutes rest, 2 miles at half marathon pace, 15-20 minutes warm down jog
  SUNDAY 8-10 miles easy
     
  WEEK 6 9-WEEK MAIN PHASE
  MONDAY Rest Day or 30-40 minutes easy cross training
  TUESDAY 15-20 minutes warm up jog, 3 sets of (1 mile at 10k pace, 2 minutes rest, 1/2 mile at 5k pace), 3-4 minutes rest between sets, 15-20 minutes warm down jog
  WEDNESDAY 4-6 miles easy
  THURSDAY 5-6 miles steady pace, 8 x 30 seconds sprints with 1 minute rest, 5 minutes warm down
  FRIDAY 4-6 miles easy or 30-40 minutes cross training
  SATURDAY 15 minutes warm up jog, 4 miles at half marathon pace, 3-4 minutes rest, 1 mile at 10k pace, 15 minutes warm down jog
  SUNDAY 9-11 miles easy
     
  WEEK 7 9-WEEK MAIN PHASE
  MONDAY Rest Day or 30-40 minutes easy cross training
  TUESDAY 15-20 minutes warm up jog, 4 x 1/2 mile at 10k-5k pace with 3minutes rest, 8 x 1/4 mile at 5k pace with 90 seconds rest, 15-20 minutes warm down jog
  WEDNESDAY 4-6 miles easy
  THURSDAY 5-6 miles steady pace, 8 x 30 seconds sprints with 1 minute rest, 5 minutes warm down
  FRIDAY 4-6 miles easy or 30-40 minutes cross training
  SATURDAY 15-20 minutes warm up jog, 2 miles at half marathon pace, 2 minutes rest, 1 mile at 10k pace, 3 minutes rest, 2 miles at half marathon pace, 2 minutes rest, 1 mile at 10k pace, 3 minutes rest, 15-20 minutes warm down jog
  SUNDAY 9-11 miles easy
     
  WEEK 8 9-WEEK MAIN PHASE
  MONDAY Rest Day or 30-40 minutes easy cross training
  TUESDAY 15-20 minutes warm up jog, 3 sets of (1 mile at 10k pace, 2 minutes rest, 1/2 mile at 5k pace), 3-4 minutes rest between sets, 15-20 minutes warm down jog
  WEDNESDAY 4-6 miles easy
  THURSDAY 5-6 miles steady pace, 8 x 30 seconds sprints with 1 minute rest, 5 minutes warm down
  FRIDAY 4-6 miles easy or 30-40 minutes cross training
  SATURDAY 15 minutes warm up jog, 5 miles at half marathon pace, 3-4 minutes rest, 1 mile at 10k pace, 15 minutes warm down jog
  SUNDAY 10-12 miles easy
     
  WEEK 9 9-WEEK MAIN PHASE
  MONDAY Rest Day or 30-40 minutes easy cross training
  TUESDAY 15-20 minutes warm up jog, 6 x 1/2 mile at 5k pace with 3 minutes rest, 15-20 minutes warm down jog
  WEDNESDAY 4-6 miles easy
  THURSDAY 5-6 miles steady pace, 8 x 30 seconds sprints with 1 minute rest, 5 minutes warm down
  FRIDAY 4-6 miles easy or 30-40 minutes cross training
  SATURDAY 15-20 minutes warm up jog, 2 miles at half marathon pace, 2 minutes rest, 2 miles at half marathon pace, 3 minutes rest,
2 x 1 mile at 10k pace with 3 minutes rest, 15-20 minutes warm down jog
  SUNDAY 10-12 miles easy
     
  WEEK 10 9-WEEK MAIN PHASE
  MONDAY Rest Day or 30-40 minutes easy cross training
  TUESDAY 15-20 minutes warm up jog, 3 sets of (1 mile at 10k pace, 2 minutes rest, 1/2 mile at 5k pace), 3-4 minutes rest between sets, 15-20 minutes warm down jog
  WEDNESDAY 4-6 miles easy
  THURSDAY 5-6 miles steady pace, 8 x 30 seconds sprints with 1 minute rest, 5 minutes warm down
  FRIDAY 4-6 miles easy or 30-40 minutes cross training
  SATURDAY 15 minutes warm up jog, 5 miles at half marathon pace, 3-4 minutes rest, 1 mile at 10k pace, 15 minutes warm down jog
  SUNDAY 10-12 miles easy
     
  WEEK 11 9-WEEK MAIN PHASE
  MONDAY Rest Day or 30-40 minutes easy cross training
  TUESDAY 15-20 minutes warm up jog, 5 x 1k at 5k pace with 3 minutes rest, 15-20 minutes warm down jog
  WEDNESDAY 4-6 miles easy
  THURSDAY 5-6 miles steady pace, 6 x 30 seconds sprints with 1 minute rest, 5 minutes warm down
  FRIDAY 4-6 miles easy or 30-40 minutes cross training
  SATURDAY 15-20 minutes warm up jog, 2 miles at half marathon pace, 3 minutes rest, 2 miles at 10k pace, 4 minutes rest, 1 mile at 10k pace with 3 minutes rest, 15-20 minutes warm down jog
  SUNDAY 7-9 miles easy
     
  WEEK 12 1-WEEK TAPER PHASE
  MONDAY Rest Day
  TUESDAY 10 minutes warm up jog, 2 miles at half marathon pace, 3-4 minutes rest, 8 x 1/4 mile at 5k pace with 90 seconds rest, 15 minutes warm down jog
  WEDNESDAY 4-6 miles easy
  THURSDAY 4-5 miles easy, 4 x 30 seconds sprints with 1 minute rest, 5 minutes warm down
  FRIDAY Rest Day or 3-5 miles easy
  SATURDAY 2-3 miles easy
  SUNDAY RACE DAY