BOSTON 10K TRAINING PLAN

LEVEL THREE
  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, 4x30 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, 5-6x800 @ 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, 3-4x400 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, 4x800 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, 4-5x1200 @ 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, 5-8x800 @ 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, 5-8x800@ 5k pace w/ 400 jog, 2-4x400 @ 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, 2-3x10:00 @ 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, 4-6x1000 @ 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, 3-4x400 @ 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, 3-4x800 @ 10k pace w/ 400 jog, 3-4x400 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