10K Intermediate Training Program

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

BACK TO PROGRAMS - click here

Week 1MaY 13 - MAY 19
Monday Rest or cross training
Tuesday 2 - 4 mile run
Wednesday 4 - 6 miles, tempo with 2 miles in the middle at 20 seconds/mile slower than 10K pace
Thursday Rest or cross training
Friday 3 - 4 mile run
Saturday Rest or 2 - 4 mile run
Sunday 6 - 8 mile run

Week 2MaY 20 - May 26
Monday Rest or cross training
Tuesday 3 - 5 mile run
Wednesday 6 - 7 miles, tempo with  2 x 10 minutes in the middle at 10K pace, 4 minutes rest in between
Thursday Rest or cross training
Friday 3 - 5 mile run
Saturday Rest or 2 - 4 mile run
Sunday 6 - 8 miles, with 2 miles in the middle at 20 seconds/mile slower than 10K pace

Week 3MAY 27 - June 2
Monday Rest or cross training
Tuesday 3 - 5 mile run
Wednesday 6 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 4 - 5 mile run
Saturday Rest, cross training, or 2 - 4 mile run
Sunday 8 - 10 mile run

Week 4June 3 - June 9
Monday Rest or cross training
Tuesday 4 - 5 mile run
Wednesday 6 - 7 miles, tempo with 2 x 2 miles in the middle at 10K pace, half-mile rest in between
Thursday Rest, cross training, or 3 - 5 mile run
Friday 5 - 6 mile run
Saturday Rest, cross training, or 3 - 5 mile run
Sunday 8 - 10 miles, with 3 miles in the middle at 20 seconds/mile slower than 10K pace

Week 5June 10 - June 16
Monday Rest or cross training
Tuesday 4 - 5 mile run
Wednesday 6 - 7 miles, tempo with 2 x 2 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 7 - 8 mile run

Week 6JUne 17 - June 23
Monday Rest, cross training, or 2 - 4 mile run
Tuesday 4 - 6 mile run
Wednesday 6 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 2 - 4 mile 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.