B.A.A. 5K TRAINING PLAN

LEVEL ONE
  WEEK 1 2-WEEK PREP PHASE
  MONDAY Easy Run, Cross Training or Off Day
  TUESDAY 10 minutes easy, 10 minutes Moderate Pace Run
  WEDNESDAY Easy Run, Cross Training or Off Day
  THURSDAY 10 minutes easy, 10 minutes Moderate Pace Run
  FRIDAY Easy Run, Cross Training or Off Day
  SATURDAY 10 minutes easy, 10 minutes Moderate Pace Run
  SUNDAY 30 minutes Easy Long Run
      
  WEEK 2 2-WEEK PREP PHASE
  MONDAY Easy Run, Cross Training or Off Day
  TUESDAY 10-12 minutes easy, 10-12 minutes Moderate Pace Run
  WEDNESDAY Easy Run, Cross Training or Off Day
  THURSDAY 10-12 minutes easy, 10-12 minutes Moderate Pace Run
  FRIDAY Easy Run, Cross Training or Off Day
  SATURDAY 10-12 minutes easy, 10-12 minutes Moderate Pace Run
  SUNDAY 30-35 minutes Easy Long Run
     
  WEEK 3 5-WEEK MAIN PHASE
  MONDAY Easy Run, Cross Training or Off Day
  TUESDAY 12-15 minutes easy, 10-12 minutes Moderate Pace Run
  WEDNESDAY Easy Run, Cross Training or Off Day
  THURSDAY 12-15 minutes easy, 10-12 minutes Moderate Pace Run
  FRIDAY Easy Run, Cross Training or Off Day
  SATURDAY 12-15 minutes easy, 10-12 minutes Moderate Pace Run
  SUNDAY 35-40 minutes Easy Long Run
     
  WEEK 4 5-WEEK MAIN PHASE
  MONDAY Easy Run, Cross Training or Off Day
  TUESDAY 12-15 minutes easy, 12-15 minutes Moderate Pace Run
  WEDNESDAY Easy Run, Cross Training or Off Day
  THURSDAY 12-15 minutes easy, 12-15 minutes Moderate Pace Run
  FRIDAY Easy Run, Cross Training or Off Day
  SATURDAY 12-15 minutes easy, 12-15 minutes Moderate Pace Run
  SUNDAY 40 minutes Easy Long Run
      
  WEEK 5 5-WEEK MAIN PHASE
  MONDAY Easy Run, Cross Training or Off Day
  TUESDAY 12-15 minutes easy, 15-18 minutes Moderate Pace Run
  WEDNESDAY Easy Run, Cross Training or Off Day
  THURSDAY 12-15 minutes easy, 15-18 minutes Moderate Pace Run
  FRIDAY Easy Run, Cross Training or Off Day
  SATURDAY 12-15 minutes easy, 15-18 minutes Moderate Pace Run
  SUNDAY 40 minutes Easy Long Run
     
  WEEK 6 5-WEEK MAIN PHASE
  MONDAY Easy Run, Cross Training or Off Day
  TUESDAY 12-15 minutes easy, 18-20 minutes Moderate Pace Run
  WEDNESDAY Easy Run, Cross Training or Off Day
  THURSDAY 12-15 minutes easy, 18-20 minutes Moderate Pace Run
  FRIDAY Easy Run, Cross Training or Off Day
  SATURDAY 12-15 minutes easy, 18-20 minutes Moderate Pace Run
  SUNDAY 30-35 minutes Easy Long Run
     
  WEEK 7 5-WEEK MAIN PHASE
  MONDAY Easy Run, Cross Training or Off Day
  TUESDAY 10-12 minutes easy, 10-12 minutes Moderate Pace Run
  WEDNESDAY Easy Run, Cross Training or Off Day
  THURSDAY 10-12 minutes easy, 10-12 minutes Moderate Pace Run
  FRIDAY Easy Run, Cross Training or Off Day
  SATURDAY 10-12 minutes easy, 10-12 minutes Moderate Pace Run
  SUNDAY Off Day
     
  WEEK 8 1-WEEK TAPER PHASE
  MONDAY Easy Run, Cross Training or Off Day
  TUESDAY 10 minutes easy, 10 minutes Moderate Pace Run
  WEDNESDAY Easy Run, Cross Training or Off Day
  THURSDAY Off Day
  FRIDAY Off Day 
  SATURDAY RACE DAY