10K Intermediate Training Program

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

Week 1MaY 12 - MAY 18
Monday Rest or cross training
Tuesday 3 - 4 mile run
Wednesday 4 - 6 mile run (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 3 - 4 mile run
Sunday 6 - 8 mile run

Week 2MaY 19 - May 25
Monday Rest or cross training
Tuesday 3 - 5 mile run
Wednesday 6 - 7 mile run (tempo with  2 x 10 minutes in the middle at 10K pace, 4:00 rest in between)
Thursday Rest or cross training
Friday 3 - 5 mile run
Saturday Rest or 3 - 4 mile run
Sunday 6 - 8 mile run (2 miles in the middle at 20 seconds/mile slower than 10K pace)

Week 3MAY 26 - June 1
Monday Rest or cross training
Tuesday 3 - 5 mile run
Wednesday 6 mile run (20 minutes in the middle at 15 seconds/mile slower than 10K pace)
Thursday Rest, cross training, or 3 - 4 mile run
Friday 4 - 5 mile run
Saturday Rest, cross training, or 3 - 4 mile run
Sunday 8 - 10 mile run

Week 4June 2 - June 8
Monday Rest or cross training
Tuesday 4 - 5 mile run
Wednesday 6 - 7 mile run (2 x 2 miles in the middle at 10K pace, with 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 mile run (3 miles in the middle at 20 seconds/mile slower than 10K pace)

Week 5June 9 - June 15
Monday Rest or cross training
Tuesday 4 - 5 mile run
Wednesday 6 - 7 mile run (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 3 - 4 mile run
Sunday 7 - 8 mile run

Week 6JUne 16 - June 22
Monday Rest, cross training, or 3 - 4 mile run
Tuesday 4 - 6 mile run
Wednesday 6 mile run (2 x 1 mile at 10K pace with 3:00 rest, then 4 x 400 at 5K pace, with 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 6

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. Pictured (left to right) above are seven of the eight women who participanted in the first official women's field of the Boston Marathon - Nina Kusciak, Katherine Switzer, Elaine Pederson, Ginny Collins, Pat Barrett, Frances Morrison, Sara Mae Berman (not pictured - Valerie Rogosheske).