B.A.A. 10K TRAINING PLANS

The B.A.A. has created three different 12-week training plans to prepare for the B.A.A. 10K
  • Be willing to adjust and adapt to your individual circumstances: work, school and home life, illness and injury.
  • The goal is to get to the starting line fit and ready to race your best.
  • The B.A.A. 10K Training Plan material is intended to be of general informational use and is not intended to constitute any fitness and/or medical advice.
  • You should always consult a qualified and licensed medical professional prior to beginning or modifying any exercise program.
  • Please use personal judgment when participating in any training or exercise program.
  • Information contained within the B.A.A. 10K Training Plan may not be reproduced or repurposed without approved written consent from the Boston Athletic Association.
TRAINING PLAN LEVELS
  • Level One plan is intended for those new to the sport and primarily focused on completing a first 10K but without a specific time goal.
  • Level Two plan is designed for runners with limited racing experience, and who currently maintain an average weekly mileage of 15-25 miles.
  • Level Three plan is for the competitive runner who has a solid base of running fitness, can handle a peak weekly mileage of 40 miles or more, and has raced successfully in previous 5K-10K races.

 

PACE CHART

Use the pace guides below when determining your pace for the various workouts within the four levels of coaching:

GOAL TIME 35:30 38:00 42:00 45:00 48:30 51:30 54:00 56:30 59:30 63:00
5k Interval Pace 5:30 6:00 6:25 6:55 7:25 7:55 8:25 8:55 9:25 9:55
10k Interval Pace 5:45 6:18 6:48 7:20 7:50 8:20 8:50 9:25 10:25 10:25
Half Marathon Interval Pace 6:00 6:38 7:08 7:40 8:15 8:48 9:18 9:50 10:25 10:55
Easy Runs 7:15 7:53 8:33 9:10 9:50 10:30 11:13 11:40 12:25 13:10
Aerobic Runs 6:50 7:25 8:00 8:40 9:18 9:55 10:33 11:08 11:45 12:25

All paces above are approximate average per mile