Important points of interest 


· 
PDF version of this schedule. 


· 
Tip:
Make your own running schedule 10 km max. 4 trainings per week in PDF 


· 
The preparation period is: 12 weeks. The number of trainings per week is:
3
(sometimes 4). 


· 
There exists also a running schedule 10 km beginners where the number of
trainings is maximum 3 per week. See:
Overview running schedules. 


· 
There is also a running schedule 10 km with the aim of
quiet running the race.
See:
10 km finish. 


· 
First of
all read How to make
running schedules beginners in which you can read how you can establish globally a
training plan. 


· 
This schedule
10 km for beginners goes out of that you have a reasonable
basis condition. Follow possibly firstly: Schedule for beginners:
1 hour running. 


· 
At the 10 km is the duration capacity and the anaerobe capacity both important. 




The running schedule 


· 
General preparation period
Begin: 12 weeks for the eventual aim.
End: 7 weeks for the
eventual aim.
Therefore number of weeks: 5.
How frequently 

What and how 

How long 
1 x per week 

long quiet endurance training speed 1 

50 up to 70 minutes* 
2 x per week 

average endurance training speed 2 

30
up to 45 minutes 
1 x per
two
weeks 

average
endurance training speed 2+ 

25
up to 35 minutes** 
* Explanation:
not immediately the first week 70 minutes, but quietly builds per week.
**
Explanation:
a
little more rapidly than speed
2. 





· 
Specific preparation period
Begin: 7 weeks for the eventual aim.
End: 3 weeks for the eventual
aim.
Therefore number of weeks: 4.
How frequently 

What and how 

Time/distance 
1 x per week 

long quiet endurance training speed 1 

50 up to 70 minutes 
1 x per week 

average endurance training speed 2 

30 up to 45 minutes 
1 x per two weeks 

average endurance training speed 2+ * 

25 up to 35 minutes 
1 x per week 

interval training: extensive long ** 

total 20 minutes 

*
Explanation: 

Or
race (not fast). 







**
Explanation: 

Speed: 

95% (first
2 weeks) en 100%
(last 2 weeks). 



Times: 

8
x 2 min (1) or 3 x 5 min (2). 



Pause: 

Between ( ). How: to
dribble. 






· 
Intensive period
Begin: 3 weeks for the eventual aim.
End: 1 weeks for the eventual aim.
Therefore number of weeks: 2.
How frequently 

What and how 

Time/distance 
1 x per week 

long quiet endurance training speed 1* 

50
up to 70 minutes

1 x per week 

quiet endurance training speed 1 

30 up to 45 minutes 
1 x per week 

average endurance training speed 2 

30 up to 45 minutes 
1 x per week 

interval training: extensive long **


total 40 minutes

* Explanation: 

On end
of the training: 5 x 100m (pause: 100m to dribble). 





** Explanation: 

Speed: 

100% 


Times: 

4 x 5 min (2) or 2 x 10 min (4). 


Pause: 

Between ( ).
How: to
dribble. 






The last week 


· 
Halfway the week you do a
Fartlek training for
a half hour, you run regularly the speed
that you wants during the race. 


· 
A day before the race you run 20 minutes quietly. Do also some small accelerations.





Tool 


· 
Tip:
Make your own running schedule 10 km max. 4 trainings per week in PDF 