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 9

2010 - The Hoyts

When many think of the Boston Marathon, they think of Team Hoyt, the father/son team of Dick and Rick who have participated in their unique way 28 times. Dick was 69 at the 2010 Boston Marathon.