B.A.A. 5K TRAINING PLAN

LEVEL THREE
  WEEK 1 2-WEEK PREP PHASE
  MONDAY Off Day
  TUESDAY 10-12 minutes warm-up jog
2 sets of (3 x 3 minutes at 5K goal pace, with 2 minutes rest)
4 minutes easy jog between sets
10-12 minutes warm-down jog
  WEDNESDAY Easy Run or Cross Training
  THURSDAY 25-30 minutes Moderate Pace Run
Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between
  FRIDAY Easy Run or Cross Training
  SATURDAY 10-12 minutes warm-up jog
5 x 4 minutes at 10K pace, with 2 minute walk/jog in between
10-12 minutes warm-down jog
  SUNDAY 50-60 minutes Easy Long Run
      
  WEEK 2 2-WEEK PREP PHASE
  MONDAY Off Day
  TUESDAY 10-12 minutes warm-up jog
2 sets of (3 x 3 minutes at 5K goal pace, with 2 minutes rest)
4 minutes easy jog between sets
10-12 minutes warm-down jog
  WEDNESDAY Easy Run or Cross Training
  THURSDAY 30-35 minutes Moderate Pace Run
Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between
  FRIDAY Easy Run or Cross Training
  SATURDAY 10-12 minutes warm-up jog
4 x 5 minutes at 10K pace, with 2 1/2 minute walk/jog in between
10-12 minutes warm-down jog
  SUNDAY 50-60 minutes Easy Long Run
     
  WEEK 3 5-WEEK MAIN PHASE
  MONDAY Off Day
  TUESDAY 10-12 minutes warm-up jog
3 sets of (4 x 2 minutes at 5K goal pace, with 90 seconds rest)
3 minutes easy jog between sets
10-12 minutes warm-down jog
  WEDNESDAY Easy Run or Cross Training
  THURSDAY 30-35 minutes Moderate Pace Run
Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between
  FRIDAY Easy Run or Cross Training
  SATURDAY 10-12 minutes warm-up jog
3 x 8 minutes at Half Marathon Pace, with 3 minute walk/jog in between
10-12 minutes warm-down jog
  SUNDAY 60-70 minutes Easy Long Run
     
  WEEK 4 5-WEEK MAIN PHASE
  MONDAY Off Day
  TUESDAY 10-12 minutes warm-up jog
3 sets of (4 x 2 minutes at 5K goal pace, with 90 seconds rest)
3 minutes easy jog between sets
10-12 minutes warm-down jog
  WEDNESDAY Easy Run or Cross Training
  THURSDAY 35-40 minutes Moderate Pace Run
Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between
  FRIDAY Easy Run or Cross Training
  SATURDAY 10-12 minutes warm-up jog
3 x 9 minutes at Half Marathon Pace, with 3 minute walk/jog in between
10-12 minutes warm-down jog
  SUNDAY 60-70 minutes Easy Long Run
      
  WEEK 5 5-WEEK MAIN PHASE
  MONDAY Off Day
  TUESDAY 10-12 minutes warm-up jog
2 sets of (3 x 3 minutes at 5K goal pace, with 2 minutes rest)
3 minutes easy jog between sets
10-12 minutes warm-down jog
  WEDNESDAY Easy Run or Cross Training
  THURSDAY 35-40 minutes Moderate Pace Run
Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between
  FRIDAY Easy Run or Cross Training
  SATURDAY 10-12 minutes warm-up jog
3 x 10 minutes at Half Marathon Pace, with 3 minute walk/jog in between
10-12 minutes warm-down jog
  SUNDAY 60-70 minutes Easy Long Run
     
  WEEK 6 5-WEEK MAIN PHASE
  MONDAY Off Day
  TUESDAY 10-12 minutes warm-up jog
2 sets of (3 x 3 minutes at 5K goal pace, with 2 minutes rest)
4 minutes easy jog between sets
10-12 minutes warm-down jog
  WEDNESDAY Easy Run or Cross Training
  THURSDAY 30-35 minutes Moderate Pace Run
Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between
  FRIDAY Easy Run or Cross Training
  SATURDAY 10-12 minutes warm-up jog
3 x 6 minutes at 10K pace, with 3 minute walk/jog in between
10-12 minutes warm-down jog
  SUNDAY 50-60 minutes Easy Long Run
     
  WEEK 7 5-WEEK MAIN PHASE
  MONDAY Off Day
  TUESDAY 10-12 minutes warm-up jog
2 sets of (4 x 2 minutes at 5K goal pace, with 90 seconds rest)
3 minutes easy jog between sets
10-12 minutes warm-down jog
  WEDNESDAY Easy Run or Cross Training
  THURSDAY 25-30 minutes Moderate Pace Run
Finish with 8-10 x 15 seconds hard stride, with 45 seconds rest in between
  FRIDAY Easy Run or Cross Training
  SATURDAY 10-12 minutes warm-up jog
3 x 5 minutes at 10K pace, with 3 minute walk/jog in between
10-12 minutes warm-down jog
  SUNDAY 50-60 minutes Easy Long Run
     
  WEEK 8 1-WEEK TAPER PHASE
  MONDAY Easy Run or Cross Training
  TUESDAY 7-10 minutes warm-up jog
2 sets of (3 x 90 seconds at 5K goal pace, with 1 minute rest in between)
3 minutes easy jog between sets
7-10 minute warm-down jog
  WEDNESDAY Easy Run or Cross Training
  THURSDAY 15-20 minutes Moderate Pace Run
Finish with 6-8 x 15 seconds hard stride, with 45 seconds rest in between
  FRIDAY Easy Run or Off Day
  SATURDAY RACE DAY