10K Advanced Training Program

For the experienced 10K runner who is seeking a top competitive performance

BACK TO PROGRAMS - click here

Week 1MaY 13 - MAY 19
Monday Rest or cross training
Tuesday 4 - 6 mile run
Wednesday 7 - 8 miles, tempo with 3 miles in the middle at 20 seconds/mile slower than 10K pace
Thursday Rest or cross training
Friday 5 - 7 mile run
Saturday Rest or 3 - 5 mile run
Sunday 8 - 12 mile run

Week 2MaY 20 - May 26
Monday Rest or cross training
Tuesday 4 - 7 mile run
Wednesday 9 - 10 miles, intervals with  5 x 5 minutes in the middle at 10K pace, 2 minutes rest in between
Thursday Rest or cross training
Friday 5 - 8 mile run
Saturday Rest or 3 - 5 mile run
Sunday 9 - 12 miles, with 4 miles in the middle at 20 seconds/mile slower than 10K pace

Week 3MAY 27 - June 2
Monday Rest or cross training
Tuesday 5 - 7 mile run
Wednesday 8 mile tempo, with 20 minutes in the middle at 15 seconds/mile slower than 10K pace
Thursday Rest, cross training, or 2 - 4 mile run
Friday 8 miles, light intervals with 8 x 400m at 5K pace (1:00 rest)
Saturday Rest, cross training, or 2 - 4 mile run
Sunday 9 - 11 mile run

Week 4June 3 - June 9
Monday Rest or cross training
Tuesday 6 - 8 mile run
Wednesday 8 miles, intervals with 8 x 3 minutes in the middle at 5K pace, 2 miles rest in between
Thursday 3 - 4 mile run
Friday 5 - 8 mile run
Saturday Rest, cross training, or 3 - 5 mile run
Sunday 9 - 13 miles, with 4 miles in the middle at 20 seconds/mile slower than 10K pace

Week 5June 10 - June 16
Monday Rest or cross training
Tuesday 5 - 6 mile run
Wednesday 8 - 10 miles, tempo with 2 x 3 miles in the middle at 10K pace, with half mile rest in between
Thursday Rest or cross training
Friday 5 - 6 mile run
Saturday Rest, cross training, or 2 - 4 mile run
Sunday 8 - 10 mile run

Week 6JUne 17 - June 23
Monday Rest, cross training, or 2 - 4 mile run
Tuesday 5 - 6 mile run
Wednesday 7 miles, intervals with 2 x 1 mile at 10K pace (3:00 rest) and 4 x 400 at 5K pace (1:30 rest)
Thursday Rest or light cross training
Friday Rest or 2 - 4 mile run
Saturday 3 - 4 mile run
Sunday B.A.A. 10K
B.A.A. Moment 6

1983 - Greg Meyer

in 1983 Greg Meyer won the Boston Marathon, and remains the last American to have won the men's open division. 

Photo Credit: Fay Foto