10K Beginner Training Program

For the beginning 10K runner looking for a program to get them to the finish line

Week 1MaY 12 - MAY 18
Monday Rest or cross training
Tuesday 10 - 20 minute run
Wednesday Rest or cross training
Thursday 10 - 15 minute run
Friday Rest or cross training
Saturday 15 - 25 minute run
Sunday Rest or cross training

Week 2MaY 19 - May 25
Monday 15 - 25 minute run
Tuesday Rest or cross training
Wednesday 15 to 25 minute run
Thursday Rest or cross training
Friday 15 - 25 minute run
Saturday Rest or cross training
Sunday 25 - 35 minute run

Week 3MAY 26 - June 1
Monday Rest or cross training
Tuesday 20 - 30 minute run
Wednesday 25 - 35 minute run (optimal tempo run by picking up the pace the last 10 minutes)
Thursday Rest or cross training
Friday 20 - 30 minute run
Saturday Rest or cross training
Sunday 30 - 40 minute run

Week 4June 2 - June 8
Monday Rest or cross training
Tuesday 25 - 35 minute run
Wednesday 20 - 30 minute run
Thursday Rest or cross training
Friday 30 - 40 minute run (optimal intervals with 4 x 2 minutes faster paced pickups, with 2:00 easy in between)
Saturday Rest or 10 - 20 minute run
Sunday 40 - 50 minute run

Week 5June 9 - June 15
Monday Rest or cross training
Tuesday 20 - 30 minute run
Wednesday 45 - 50 minute run (optimal tempo run by picking up the pace the last 15 minutes)
Thursday Rest or cross training
Friday 35 - 45 minute run
Saturday Rest or cross training
Sunday 50 - 60 minute run

Week 6JUne 16 - June 22
Monday Rest
Tuesday 15 - 20 minute run
Wednesday 30 - 40 minute run
Thursday Rest or light cross training
Friday Rest or 20 minute run
Saturday 10 - 20 minute run
Sunday B.A.A. 10K
B.A.A. Moment 4

1972 - Women Official Entrants in Marathon

Although Bobbi Gibb was the first woman to complete the Boston Marathon in 1966, it was not until the 1972 Boston Marathon that women could become official entrants due to a change in AAU rules.