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 |
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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 |