B.A.A. 10K Training - Boston Athletic Association

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.

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	9:55	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

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.

	WEEK 1	2-WEEK PREP PHASE
	MONDAY	20 minutes easy run
	TUESDAY	20 minutes easy run or 30 minutes cross training
	WEDNESDAY	Rest Day
	THURSDAY	25 minutes easy run
	FRIDAY	Rest Day
	SATURDAY	15 minutes warm up jog, 10-15 minutes steady tempo pace, 10 minutes easy
	SUNDAY	25 minutes easy run

	WEEK 2	2-WEEK PREP PHASE
	MONDAY	Rest Day
	TUESDAY	25 minutes easy run
	WEDNESDAY	30-40 minutes easy cross training
	THURSDAY	25-30 minutes easy run
	FRIDAY	Rest Day
	SATURDAY	15 minutes warm up jog, 2 x 10 minutes at steady tempo pace with 3 minutes rest, 10 minutes warm down jog
	SUNDAY	30 minutes easy run

	WEEK 3	9-WEEK MAIN PHASE
	MONDAY	Rest Day
	TUESDAY	15 minutes warm up jog, 6 x 2 minutes at 10k pace with 2 minutes rest, 12-15 minutes warm down jog
	WEDNESDAY	30-40 minutes easy cross training
	THURSDAY	30-35 minutes easy run
	FRIDAY	Rest Day
	SATURDAY	15 minutes warm up jog, 2 x 10-12 minutes at half marathon pace with 3 minutes rest, 10 minutes warm down jog
	SUNDAY	30-35 minutes easy run

	WEEK 4	9-WEEK MAIN PHASE
	MONDAY	Rest Day
	TUESDAY	15 minutes warm up jog, 6 x 2 1/2 minutes at 10k pace with 2-3 minutes rest, 12-15 minutes warm down jog
	WEDNESDAY	30-40 minutes easy cross training
	THURSDAY	30-35 minutes easy run
	FRIDAY	Rest Day
	SATURDAY	15 minutes warm up jog, 2 x 10-12 minutes at half marathon pace with 3 minutes rest, 10 minutes warm down jog
	SUNDAY	30-35 minutes easy run

	WEEK 5	9-WEEK MAIN PHASE
	MONDAY	Rest Day
	TUESDAY	12-15 minutes warm up jog, 6 x 3 minutes at 10k pace with 2 minutes recovery jog, 12-15 minutes warm down jog
	WEDNESDAY	30-40 minutes easy cross training
	THURSDAY	30-40 minutes easy run
	FRIDAY	Rest Day
	SATURDAY	15 minutes warm up jog, 20 minutes at half marathon pace, 10 minutes warm down jog
	SUNDAY	35-40 minutes easy run

	WEEK 6	9-WEEK MAIN PHASE
	MONDAY	Rest Day
	TUESDAY	15 minutes warm up jog, 5-6 x 3 minutes at 10k pace with 2 minutes rest plus 5-6 x 1 minute at 5k pace with 1 minute rest, 12-15 minutes warm down jog
	WEDNESDAY	30-40 minutes easy cross training
	THURSDAY	30-40 minutes easy run
	FRIDAY	Rest Day
	SATURDAY	15 minutes warm up jog, 20-25 minutes at half marathon pace, 10-15 minutes warm down jog
	SUNDAY	35-40 minutes easy run

	WEEK 7	9-WEEK MAIN PHASE
	MONDAY	Rest Day
	TUESDAY	15 minutes warm up jog, 10 minutes at half marathon pace, 3 mins rest, 8-10 x 90 seconds at 5k pace with 90 seconds rest, 12-15 minutes warm down jog
	WEDNESDAY	30-40 minutes easy cross training
	THURSDAY	30-40 minutes easy run
	FRIDAY	Rest Day
	SATURDAY	15 minutes easy, 5 x 6 mins at 10k pace with 3 mins rest, 15 minutes warm down jog
	SUNDAY	35-40 minutes easy run

	WEEK 8	9-WEEK MAIN PHASE
	MONDAY	Rest Day
	TUESDAY	12-15 minutes warm up jog, 4-5 x 3 minutes at 10k pace with 2 minutes rest, 4-5 x 2 minutes at 5k pace with 2 minutes rest, 15 minutes warm down jog
	WEDNESDAY	30-40 minutes easy cross training
	THURSDAY	30-40 minutes easy run
	FRIDAY	Rest Day
	SATURDAY	15 minutes warm up jog, 25 minutes at half marathon pace, 10-15 minutes warm down jog
	SUNDAY	40-45 minutes easy run

	WEEK 9	9-WEEK MAIN PHASE
	MONDAY	Rest Day
	TUESDAY	15 minutes warm up jog, 3 minutes at 10k pace with 2 minutes rest plus 3 x 1 minute at 5k pace with 1 minute rest X 3-4 sets (3 mins between sets), 15 minute warm down jog
	WEDNESDAY	30-40 minutes easy cross training
	THURSDAY	30-40 minutes easy run
	FRIDAY	Rest Day
	SATURDAY	15 minutes warm up jog, 3 x 10 minutes at half marathon to 10k pace with 3 minutes rest, 10 minutes easy
	SUNDAY	40-45 minutes easy run

	WEEK 10	9-WEEK MAIN PHASE
	MONDAY	Rest Day
	TUESDAY	15 minutes warm up jog, 6-8 x 3 minutes at 10k pace with 2 minutes rest, 15 minutes warm down jog
	WEDNESDAY	30-40 minutes easy cross training
	THURSDAY	30 minutes easy run
	FRIDAY	Rest Day
	SATURDAY	15 minutes easy, 15 minutes at half marathon pace, 3 minutes rest, 10 minutes at half marathon-10k pace with 3 minutes rest, 10 minutes easy
	SUNDAY	40-45 minutes easy run

	WEEK 11	9-WEEK MAIN PHASE
	MONDAY	Rest Day
	TUESDAY	15 minutes warm up, 8 x 3 minutes at 10k pace with 2 minutes rest, 15 minutes warm down jog
	WEDNESDAY	30-40 minutes easy cross training
	THURSDAY	30 minutes easy run
	FRIDAY	Rest Day
	SATURDAY	15 minutes warm up, 2 x 12 minutes at half marthon pace with 3-5 minutes rest, 15 minutes warm down jog
	SUNDAY	30 minutes easy run

	WEEK 12	1-WEEK TAPER PHASE
	MONDAY	Rest Day
	TUESDAY	15 minutes warm up jog, 8 x 1 minutes at 5k pace with 1-minute recovery jog, 10 minutes warm down jog
	WEDNESDAY	25-30 minutes easy
	THURSDAY	Rest Day
	FRIDAY	20-25 minutes easy
	SATURDAY	15-20 minutes easy
	SUNDAY	RACE DAY! Good luck from all at the B.A.A.!

Level Two plan is designed for runners with limited racing experience, and who currently maintain an average weekly mileage of 15-25 miles.

	WEEK 1	2-WEEK PREP PHASE
	MONDAY	2-3 miles easy
	TUESDAY	3-4 miles easy or 30 minute cross training
	WEDNESDAY	Rest Day
	THURSDAY	3 miles easy, 1 miles steady
	FRIDAY	Rest Day
	SATURDAY	15 minute warm up jog, 2 miles at half marathon pace, 10 minute warm down jog
	SUNDAY	5-7 miles easy

	WEEK 2	2-WEEK PREP PHASE
	MONDAY	Rest Day
	TUESDAY	3 miles easy, 2 miles steady pace
	WEDNESDAY	3-5 miles easy
	THURSDAY	4-5 miles steady pace, (optional)8 x 30 seconds relaxed striders with 1 minute rest, 5 minute warm down
	FRIDAY	Rest Day or 30 minute cross training
	SATURDAY	15 minute warm up jog, 2-3 miles at half marathon pace, 15 minute warm down jog
	SUNDAY	6-8 miles easy

	WEEK 3	9-WEEK MAIN PHASE
	MONDAY	Rest Day
	TUESDAY	15 minute warm up jog, 4 x 1/2 mile at 10k pace with 3 minute rest, 4 x 1/4 mile at 10k pace with 90 seconds rest, 15 minute warm down jog
	WEDNESDAY	3-5 miles easy
	THURSDAY	4-5 miles steady pace, (optional)8 x 30 seconds relaxed striders with 1 minute rest, 5 minute warm down
	FRIDAY	Rest Day or 30 minute cross training
	SATURDAY	15 minute warm up jog, 20 minutes at half marathon pace, 12-15 minute warm down jog
	SUNDAY	6-8 miles easy

	WEEK 4	9-WEEK MAIN PHASE
	MONDAY	Rest Day
	TUESDAY	12-15 minute warm up jog, 4-5 x 1/2 mile at 10k pace with 3 minute rest, 4-5 x 1/4 mile with 2 minutes rest, 12-15 minute warm down jog
	WEDNESDAY	3-5 miles easy
	THURSDAY	4-5 miles steady pace, (optional)8 x 30 seconds relaxed striders with 1 minute rest, 5 minute warm down
	FRIDAY	Rest Day or 30 minute cross training
	SATURDAY	15 minute warm up jog, 20-25 minutes at half marathon pace, 12-15 minute warm down jog
	SUNDAY	7-9 miles easy

	WEEK 5	9-WEEK MAIN PHASE
	MONDAY	Rest Day
	TUESDAY	15 minute warm up jog, 8 x .5 mile at 10K pace with 2-2.5 mins rest, 15 minute warm down jog
	WEDNESDAY	3-5 miles easy
	THURSDAY	4-5 miles steady pace, (optional)8 x 30 seconds relaxed striders with 1 minute rest, 5 minute warm down
	FRIDAY	Rest Day or 35-40 minute cross training
	SATURDAY	15 minute warm up jog, 2 x 2 miles miles at half marathon pace, 15 minute warm down jog
	SUNDAY	7-9 miles easy

	WEEK 6	9-WEEK MAIN PHASE
	MONDAY	Rest Day
	TUESDAY	15 minute warm up jog, 6-8 x 1 kilometer at 10K pace with 2-2.5 mins rest, 15 minute warm down jog
	WEDNESDAY	3-5 miles easy
	THURSDAY	4-5 miles steady pace, (optional)8 x 30 seconds relaxed striders with 1 minute rest, 5 minute warm down
	FRIDAY	Rest Day or 35-40 minute cross training
	SATURDAY	15 minute warm up jog, 3-4 miles at half marathon pace, 15 minute warm down jog
	SUNDAY	8-10 miles easy

	WEEK 7	9-WEEK MAIN PHASE
	MONDAY	Rest Day
	TUESDAY	15 minute warm up jog, 8-10 x 1k at 10k pace with 2-2.5 minute rest, 15 minute warm down jog
	WEDNESDAY	3-5 miles easy
	THURSDAY	4-5 miles steady pace, (optional)8 x 30 seconds relaxed striders with 1 minute rest, 5 minute warm down
	FRIDAY	Rest Day or 35-40 minute cross training
	SATURDAY	15 minute warm up jog, 2 x 2.5 miles at half marathon pace, 15 minute warm down jog
	SUNDAY	8-10 miles easy

	WEEK 8	9-WEEK MAIN PHASE
	MONDAY	Rest Day
	TUESDAY	15 minute warm up jog, 6-7 x 4 minutes at 10k pace with 2 mins rest, 15 minute warm down jog
	WEDNESDAY	3-5 miles easy
	THURSDAY	4-5 miles steady pace, (optional)8 x 30 seconds relaxed striders with 1 minute rest, 5 minute warm down
	FRIDAY	Rest Day or 35-40 minute cross training
	SATURDAY	15 minute warm up jog, 4-5 miles at half marathon pace, 15 minute warm down jog
	SUNDAY	9-11 miles easy

	WEEK 9	9-WEEK MAIN PHASE
	MONDAY	Rest Day
	TUESDAY	15 minute warm up jog, 6 x .75 mile at 10-5k pace with .25 mile slow rest, 15 minute warm down jog
	WEDNESDAY	3-5 miles easy
	THURSDAY	4-5 miles steady pace, (optional)8 x 30 seconds relaxed striders with 1 minute rest, 5 minute warm down
	FRIDAY	Rest Day or 35-40 minute cross training
	SATURDAY	15 minute warm up jog, 3 x 10 minutes at half marathon-10k pace with 3 mins rest, 15 minute warm down jog
	SUNDAY	9-11 miles easy

	WEEK 10	9-WEEK MAIN PHASE
	MONDAY	Rest Day
	TUESDAY	15 minute warm up jog, 3 sets of (1 mile at 10k pace, 2 minute rest, 1/2 mile at 5k pace with 2 minute rest), 3 minute rest between sets, 15 minute warm down jog
	WEDNESDAY	3-5 miles easy
	THURSDAY	4-5 miles steady pace, (optional)8 x 30 seconds relaxed striders with 1 minute rest, 5 minute warm down
	FRIDAY	Rest Day or 35-40 minute cross training
	SATURDAY	15 minute warm up jog,2 x 3 miles at half marathon pace, 3 minutes rest, 15 minute warm down jog
	SUNDAY	8-10 miles easy

	WEEK 11	9-WEEK MAIN PHASE
	MONDAY	Rest Day
	TUESDAY	15 minute warm up jog, 10-12 x 2 minutes at 10k-5k pace with 2 minutes rest, 15 minute warm down jog
	WEDNESDAY	3-5 miles easy
	THURSDAY	4-5 miles steady pace, (optional) 8 x 30 seconds relaxed striders with 1 minute rest, 5 minute warm down
	FRIDAY	Rest Day or 35-40 minutes cross training
	SATURDAY	15 minute warm up jog, 5 x 1 mile at 10k pace/2-3 minutes rest, 15 minute warm down jog
	SUNDAY	6-8 miles easy

	WEEK 12	1-WEEK TAPER PHASE
	MONDAY	Rest Day
	TUESDAY	15 minute warm up jog, 2 miles at half marathon pace, 3 minute rest, 6-8 x 1 minute at 5k pace with 75 seconds rest, 15 minute warm down jog
	WEDNESDAY	3-5 miles easy
	THURSDAY	Rest Day or 30 minute cross training
	FRIDAY	3 miles warm up run, (optional) 5-6 x 30 seconds relaxed striders with 1 minute rest, 5 minute warm down
	SATURDAY	2-3 miles easy
	SUNDAY	RACE DAY! Good Luck from all at the B.A.A.!

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.

	WEEK 1	2-WEEK PREP PHASE
	MONDAY	3-4 miles easy
	TUESDAY	3-4 miles easy or 30 minutes cross training
	WEDNESDAY	Rest Day
	THURSDAY	2 miles easy, 2 miles steady pace
	FRIDAY	Rest Day
	SATURDAY	15-20:00 easy warm-up, 2-3 miles @ half marathon (HM) pace, 15:00 easy warm-down
	SUNDAY	6-8 miles easy

	WEEK 2	2-WEEK PREP PHASE
	MONDAY	Rest Day or 30-40 minutes easy cross training
	TUESDAY	2 miles easy, 3 miles steady pace
	WEDNESDAY	3-5 miles easy
	THURSDAY	10:00 easy, 20:00 steady pace, 4×30 second strides w/ 1:00 rest, 5:00 easy warm-down
	FRIDAY	3-4 miles easy or 30 minutes cross training
	SATURDAY	15-20:00 easy warm-up, 15-20:00 @ HM pace, 15-20:00 easy warm down
	SUNDAY	7-9 miles easy

	WEEK 3	9-WEEK MAIN PHASE
	MONDAY	Rest Day or 30-40 minutes easy cross training
	TUESDAY	15-20:00 easy warm-up, 5-6×800 @ 10k pace w/ 400 jog, 15-20:00 easy warm-down
	WEDNESDAY	3-5 miles easy
	THURSDAY	4-5 miles @ steady pace, 6-8x:30 strides w/ 1:00 rest, 5:00 easy warm-down
	FRIDAY	4-5 miles easy or 30-40 minutes cross training
	SATURDAY	15-20 minutes warm up jog, 20:00 at half marathon pace, 15-20 minutes warm down jog
	SUNDAY	7-9 miles easy

	WEEK 4	9-WEEK MAIN PHASE
	MONDAY	Rest Day or 30-40 minutes easy cross training
	TUESDAY	15-20:00 easy warm up, 3-4 x 800 mile at 10k pace w/ 400 jog, 3-4×400 at 5k pace w/200 jog, 15-20:00 easy warm-down
	WEDNESDAY	3-5 miles easy
	THURSDAY	4-5 miles steady pace, 6 x :30 strides w/ 1:00 rest, 5:00 easy warm down
	FRIDAY	4-5 miles easy or 30-40 minutes cross training
	SATURDAY	15-20:00 easy warm-up, 20-25:00 @ HM pace, 15-20:00 easy warm down
	SUNDAY	8-10 miles easy

	WEEK 5	9-WEEK MAIN PHASE
	MONDAY	Rest Day or 30-40 minutes easy cross training
	TUESDAY	15-20:00 easy warm-up, 4×800 at 10k pace w/ 400 jogt, 6-8 x 400 @ 5k pace w/ 200 jog, 15-20:00 easy warm-down
	WEDNESDAY	4-6 miles easy
	THURSDAY	4-5 miles steady pace, 6-8 x :30 strides w/ 1:00 rest, 5:00 easy warm down
	FRIDAY	4-6 miles easy or 30-40 minutes cross training
	SATURDAY	15-20:00 easy warm-up, 2 miles @ HM pace, 4:00 recovery, 2 x 800 @ 10k pace w/ 400 jog, 2 miles @ HM pace,15-20:00 easy warm-down
	SUNDAY	8-10 miles easy

	WEEK 6	9-WEEK MAIN PHASE
	MONDAY	Rest Day or 30-40 minutes easy cross training
	TUESDAY	15-20:00 easy warm-up, 4-5×1200 @ 10k pace w/ 2-3:00 recovery, 15-20:00 easy warm-down
	WEDNESDAY	4-6 miles easy
	THURSDAY	5-6 miles steady pace, 8 x :30 strides w/ 1:00 recovery, 5:00 easy warm down
	FRIDAY	4-6 miles easy or 30-40 minutes cross training
	SATURDAY	15:00 easy warm-up, 4-5 miles @HM pace, 3-4 minutes rest, 15 minutes warm down jog
	SUNDAY	9-11 miles easy

	WEEK 7	9-WEEK MAIN PHASE
	MONDAY	Rest Day or 30-40 minutes easy cross training
	TUESDAY	15-20:00 easy warm-up, 4 x 800 at 10k pace w/ 400 jog, 8 x 400 at 5k pace with 90 seconds rest, 15-20:00 easy warm-down
	WEDNESDAY	4-6 miles easy
	THURSDAY	5-6 miles steady pace, 8 x 30 seconds sprints with 1 minute rest, 5 minutes warm down
	FRIDAY	4-6 miles easy or 30-40 minutes cross training
	SATURDAY	15-20:00 easy warm-up, 2 miles @ HM pace, 2:00 easy, 1 mile at 10k pace, 3:00 rest, 2 miles@ HM pace, 15-20 :00 easy warm-down
	SUNDAY	9-11 miles easy

	WEEK 8	9-WEEK MAIN PHASE
	MONDAY	Rest Day or 30-40 minutes easy cross training
	TUESDAY	15-20:00 easy warm-up, 5-8×800 @ 5k pace w/ 400 jog, 15-20 minutes warm down jog
	WEDNESDAY	4-6 miles easy
	THURSDAY	5-6 miles steady pace, 8 x :30 strides w/ 1:00 rest, 5:00 easy warm down
	FRIDAY	4-6 miles easy or 30-40 minutes cross training
	SATURDAY	15-20:00 easy warm-up, 5 miles @ HM pace, 3-4:00 rest, 1 mile at 10k pace, 15:00 easy warm-down
	SUNDAY	10-12 miles easy

	WEEK 9	9-WEEK MAIN PHASE
	MONDAY	Rest Day or 30-40 minutes easy cross training
	TUESDAY	15-20:00, 5-8×800@ 5k pace w/ 400 jog, 2-4×400 @ 1-2 seconds faster than 5k pace w/ 200 jog 15-20 minutes warm down jog
	WEDNESDAY	4-6 miles easy
	THURSDAY	5-6 miles steady pace, 8 x :30 strides w/ 1:00 rest, 5:00 easy warm down
	FRIDAY	4-6 miles easy or 30-40 minutes cross training
	SATURDAY	15-20:00 easy warm-up, 2-3×10:00 @ HM pace or slightly faster, 3 minutes rest, 15-20:00 easy warm-down
	SUNDAY	10-12 miles easy

	WEEK 10	9-WEEK MAIN PHASE
	MONDAY	Rest Day or 30-40 minutes easy cross training
	TUESDAY	15-20:00 easy warm-up, 4-6×1000 @ 10k pace w/ 400 jog, 15-20 minutes warm down jog
	WEDNESDAY	4-6 miles easy
	THURSDAY	5-6 miles steady pace, 8 x :30 strides w/ 1:00 rest, 5:00 easy warm down
	FRIDAY	4-6 miles easy or 30-40 minutes cross training
	SATURDAY	15:00 easy warm-up, 5 miles at HM pace, 3-4 minutes rest, 1 mile at 10k pace, 15 minutes warm down jog
	SUNDAY	10-12 miles easy

	WEEK 11	9-WEEK MAIN PHASE
	MONDAY	Rest Day or 30-40 minutes easy cross training
	TUESDAY	15-20:00 easy warm-down, Mile @ 10k pace w/ 800 jog, 3-4×400 @ 5k pace w/ 200 jog, Mile @ 10k pace, 15-20:00 easy warm-down
	WEDNESDAY	4-6 miles easy
	THURSDAY	5-6 miles steady pace, 8 x :30 strides w/ 1:00 rest, 5:00 easy warm down
	FRIDAY	4-6 miles easy or 30-40 minutes cross training
	SATURDAY	15-20:00 easy warm-up, 2 miles @HM pace, 3:00 rest, 2 miles at 10k pace, 4:00 rest, 1 mile at 10k pace, 15-20:00 easy warm down
	SUNDAY	7-9 miles easy

	WEEK 12	1-WEEK TAPER PHASE
	MONDAY	Rest Day
	TUESDAY	15:00 easy warm up jog, 3-4×800 @ 10k pace w/ 400 jog, 3-4×400 at 5k 200 jog, 15 minutes warm down jog
	WEDNESDAY	4-6 miles easy
	THURSDAY	5-6 miles steady pace, 4-5 x :30 strides w/ 1:00 rest, 5:00 easy warm down
	FRIDAY	Rest Day or 3-5 miles easy
	SATURDAY	2-3 miles easy
	SUNDAY	RACE DAY

Notes & Information

Pace Chart

Level One

Level Two

Level Three