10K Beginner Training Program

For the beginning 10K runner looking for a program to get them to the finish line

Week 1MaY 12 - MAY 18
Monday Rest or cross training
Tuesday 10 - 20 minute run
Wednesday Rest or cross training
Thursday 10 - 15 minute run
Friday Rest or cross training
Saturday 15 - 25 minute run
Sunday Rest or cross training

Week 2MaY 19 - May 25
Monday 15 - 25 minute run
Tuesday Rest or cross training
Wednesday 15 to 25 minute run
Thursday Rest or cross training
Friday 15 - 25 minute run
Saturday Rest or cross training
Sunday 25 - 35 minute run

Week 3MAY 26 - June 1
Monday Rest or cross training
Tuesday 20 - 30 minute run
Wednesday 25 - 35 minute run (optimal tempo run by picking up the pace the last 10 minutes)
Thursday Rest or cross training
Friday 20 - 30 minute run
Saturday Rest or cross training
Sunday 30 - 40 minute run

Week 4June 2 - June 8
Monday Rest or cross training
Tuesday 25 - 35 minute run
Wednesday 20 - 30 minute run
Thursday Rest or cross training
Friday 30 - 40 minute run (optimal intervals with 4 x 2 minutes faster paced pickups, with 2:00 easy in between)
Saturday Rest or 10 - 20 minute run
Sunday 40 - 50 minute run

Week 5June 9 - June 15
Monday Rest or cross training
Tuesday 20 - 30 minute run
Wednesday 45 - 50 minute run (optimal tempo run by picking up the pace the last 15 minutes)
Thursday Rest or cross training
Friday 35 - 45 minute run
Saturday Rest or cross training
Sunday 50 - 60 minute run

Week 6JUne 16 - June 22
Monday Rest
Tuesday 15 - 20 minute run
Wednesday 30 - 40 minute run
Thursday Rest or light cross training
Friday Rest or 20 minute run
Saturday 10 - 20 minute run
Sunday B.A.A. 10K
B.A.A. Moment 5

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

Shown here 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.