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 7

1935 John A. Kelley

Born in West Medford, Massachusetts as one of ten children, Kelley ran track and cross-country at Arlington High School in Massachusetts. He did not finish his first Boston Marathon in 1928, but eventually competed in a record 61 Boston Marathons. A legend of the marathon, Kelley won the 1935 and 1945 runnings of the Boston Marathon. He finished in second place at Boston a record seven times. Between 1934 to 1950, he finished in the top five 15 times at Boston, consistently running in the 2:30s. He ran his last full marathon at Boston in 1992 at the age of 84, his 61st start and 58th finish there.