B.A.A. 10K TRAINING PLANS
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.
Use the pace guides below when determining your pace for the various workouts within the four levels of coaching:
|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|
All paces above are approximate average per mile