10K Beginner Training Program

10K Course Map

For the newer 10K who is seeking a less competitive performance

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Week 1MaY 13 - MAY 19
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 20 - May 26
Monday 15 - 25 minutes
Tuesday Rest or cross training
Wednesday 15 to 25 minutes
Thursday Rest or cross training
Friday 15 - 25 minutes
Saturday Rest or cross training
Sunday 25 - 35 minute run

Week 3MAY 27 - June 2
Monday Rest or cross training
Tuesday 20 - 30 minute run
Wednesday 25 - 35 minutes, 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 3 - June 9
Monday Rest or cross training
Tuesday 25 - 35 minutes run
Wednesday 20 - 30 minute run
Thursday Rest or cross training
Friday 30 - 40 minutes, optimal intervals with 4 x 2 minutes faster paced pickups, 2 minutes easy in between
Saturday Rest or 10 - 20 minute run
Sunday 40 - 50 minute run

Week 5June 10 - June 16
Monday Rest or cross training
Tuesday 20 - 30 minute run
Wednesday 45 - 50 minutes, 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 17 - June 23
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 5

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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