10K Advanced Training Program

10K Course Map

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

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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 1

1920 - Ashland Start

The Boston Marathon began in Ashland, Massachusetts from 1897 through 1923 then moved to Hopkinton for the 1924 race.  Since then, the race has started in Hopkinton every year.

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