Important points of interest  |
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For the per week filled in version of this schedule:
Calculator running schedule 10
km advanced. |
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The preparation period is: 20 weeks. The number of trainings per week is: 5. |
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First of
all read How to make
running schedules advanced in which you can read how you can establish globally a
training plan. |
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At the 10 km is the duration capacity and the anaerobe capacity both important. |
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The running schedule |
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General preparation period
Begin: 20 weeks for the eventual aim.
End: 12 weeks for the
eventual aim.
Therefore number of weeks: maximum 8.
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How frequently |
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What and how |
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How long |
| 2 x per week |
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long quiet endurance training speed 1 |
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60 up to 90 minutes * |
| 2 x per week |
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average endurance training speed 2 |
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45 up to 60 minutes |
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2 x per
three
weeks |
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average endurance training speed 2 |
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30 up to 45 minutes |
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At most 1 x
per 3 weeks |
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intensive endurance training speed 3 |
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30 up to 45 minutes |
| * Explanation:
not immediately the first week 90 minutes, but quietly builds per week. |
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Specific preparation period
Begin: 12 weeks for the eventual aim.
End: 6 weeks for the eventual
aim.
Therefore number of weeks: 6.
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How frequently |
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What and how |
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Time/distance |
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1 x per week |
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long quiet endurance training speed 1 |
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60 up to 90 minutes |
| 2 x per week |
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average endurance training speed 2 |
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45 up to 60 minutes |
| 1 x per two weeks |
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intensive endurance training speed 3 |
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30 up to 45 minutes |
| 1 x per two weeks |
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fartlek
training |
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| 1 x per week |
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interval training: extensive long * |
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distance 2 to 4 miles |
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Explanation: |
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Speed: |
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95% (first 3 weeks) en 100%
(last 3 weeks). |
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Distances: |
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600m 800m 1000m 1500m
1690m 2000m. Example
5x 1500m. |
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Pause: |
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effort
time:pause proportion 1:0,5 to dribble. |
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Intensive period
Begin: 6 weeks for the eventual aim.
End: 2 weeks for the
eventual aim.
Therefore number of weeks: 4.
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How frequently |
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What and how |
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Time/distance |
| 1 x per week |
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long quiet endurance training speed 1 |
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60 up to 90 minutes
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| 1 x per week |
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quiet endurance training speed 1 |
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30 up to 45 minutes |
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1 x per week |
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average endurance training speed 2 |
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45 up to 60 minutes |
| 1 x per week |
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interval training: intensive long *
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distance
2 to 4 miles
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| 1 x per week |
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interval training: int. and ext. short **
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distance 2 to 3 miles
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| * Explanation: |
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Speed: |
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105% |
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Distance: |
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600m 800m 1000m
1690m 1500m. Example 4x 1000m. |
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Pause: |
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effort time:pause proportion 1:2 to dribble. |
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| ** Explanation: |
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Speed: |
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extensive
(first 3 weeks) and intensive (week 4 and 5). |
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Distance: |
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100m
200m 300m 400m. Example 10x 400m. |
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Pause: |
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60 à 90 sec. to dribble
(ext.) and 2 à 3 min. to dribble (int.) |
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The last two weeks |
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Method 1 |
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Nine/ten days before the race you do an intensive
short interval
training. |
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About six days before the race you do a
Fartlek training of 50 minutes. |
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1 or 2 days before the race you do an duration training on speed
1 or 2. Reduce the scope. |
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A day before the race you run half-hour quietly. Do also
some small accelerations. |
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Method 2
Reduce the training scope with 80 up to
90 percent in the week before the race, in other words do only 10 up to 20
percent of what you have done the heaviest week. Do also this last week
400 meters intervals in 6.2 miles (10km) speed. Beginning the week with 6/7
repeats. Do each day one less. Finite two days for the race with two
repeats. The last day does you nothing. |
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Calculator |
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For the per week filled in version of this schedule:
Calculator running schedule 10
km advanced. |
