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 7

1994 - Uta Pippig

Uta Pippig of Germany won the first of her three consecutive victories in 1994, winning in course record time.