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 2

1996 - Centennial Boston Marathon

The starting field of 38,708 for the centennial race stood for more than seven years as the largest in the history of the sport. Included among the finishers were 16 Boston champions. The historic 100th Boston Marathon was monumental for another reason. It was the first time that a chip timing and scoring device was used in a major US Marathon.