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 7

1977 - Bob Hall Becomes the First Person to Complete the Race in a Wheelchair

In 1977, Bob Hall pioneered the division when he became the first person to complete the race in a wheelchair in 1975, making good on his promise to finish in under three hours.