10K Advanced Training Program

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

Week 1MaY 12 - MAY 18
Monday Rest or cross training
Tuesday 4 - 6 mile run
Wednesday 7 - 8 mile run (tempo with 3 miles in the middle at 20 seconds/mile slower than 10K pace)
Thursday Rest or cross training
Friday 5 - 7 mile run
Saturday Rest or 3 - 5 mile run
Sunday 8 - 12 mile run

Week 2MaY 19 - May 25
Monday Rest or cross training
Tuesday 4 - 7 mile run
Wednesday 9 - 10 mile run (5 x 5 minutes in the middle at 10K pace, with 2:00 rest in between)
Thursday Rest or cross training
Friday 5 - 8 mile run
Saturday Rest or 3 - 5 mile run
Sunday 9 - 12 mile run (4 miles in the middle at 20 seconds/mile slower than 10K pace)

Week 3MAY 26 - June 1
Monday Rest or cross training
Tuesday 5 - 7 mile run
Wednesday 8 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 8 mile run (8 x 400m in the middle at 5K pace, with 1:00 rest)
Saturday Rest, cross training, or 3 - 4 mile run
Sunday 9 - 11 mile run

Week 4June 2 - June 8
Monday Rest or cross training
Tuesday 6 - 8 mile run
Wednesday 8 mile run (8 x 3 minutes in the middle at 5K pace, with 2:00 rest in between)
Thursday 3 - 4 mile run
Friday 5 - 8 mile run
Saturday Rest, cross training, or 3 - 5 mile run
Sunday 9 - 13 mile run (4 miles in the middle at 20 seconds/mile slower than 10K pace)

Week 5June 9 - June 15
Monday Rest or cross training
Tuesday 5 - 6 mile run
Wednesday 8 - 10 mile run (2 x 3 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 8 - 10 mile run

Week 6JUne 16 - June 22
Monday Rest, cross training, or 3 - 4 mile run
Tuesday 5 - 6 mile run
Wednesday 7 mile run (2 x 1 mile in the middle 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 3 - 4 mile run
Saturday 3 - 4 mile run
Sunday B.A.A. 10K
B.A.A. Moment 8

1966 - Bobbi Gibb

Although not an official entrant, Roberta “Bobbi” Gibb became the first woman to run the Boston Marathon. Joining the starting field shortly after the gun had been fired, Gibb finished the race in 3:21:40 to place 126th overall. Gibb again claimed the “unofficial” title in 1967 and 1968.