BOSTON 10K TRAINING PLAN

LEVEL TWO
  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.!