Calculator running schedule 10 km beginners

Running schedules
Total overview

Beginners
Basis schedule

1 hour running

Making
running schedules

Max. 3 per week
10 km

15 km / 10 EM

Half marathon

Max. 4 per week
10 km

15 km / 10 EM

Half marathon

Marathon

Sundries
Overtraining

This is the filled in version of Running schedule 10 km beginners max. 4 trainings per week.
Read also How to make running schedules beginners which you can read how you make globally a training plan.

For a total overview schedules: Overview runningschedules.

When do you want to start with this schedule of 12 weeks?

What is your current 10 km / 6.2 miles time?

Your anaerobic running speed threshold is: by mile or by km

That is: mile/h or km/h

For an overview of thereby belonging endurance run speed and heart rate values see the page: Endurance run training table.

At the interval training the number between brackets is the pause time.
The speed (S:) during this training is a percentage of the anaërobe threshold.

The feasable time for the 10 km race is:
(based on your current 10 km / 6.2 mile time)

For this schedule you have run in total approximately: mile or km
The warming-up and cooling-down have not been counted.

Read also: Information run training tables. Especially the points: 1, 4 and 8 (if your 10 km / 6.2 miles time is unknown) are important.

Of course you can do the different trainings on other days. Take enough rest between the trainings.

Much success.

	Date	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Tot
General preparation period
1	t/m	Endurance training Speed 2 45 min			Endurance training Speed 2 30 min			Long endurance training Speed 1 50 min	mile km
2	t/m	Endurance training Speed 2 30 min		Endurance Speed 2+ 25 min		Endurance training Speed 2 45 min		Long endurance training Speed 1 55 min	mile km
3	t/m	Endurance training Speed 2 45 min			Endurance training Speed 2 30 min			Long endurance training Speed 1 60 min	mile km
4	t/m	Endurance training Speed 2 30 min		Endurance training Speed 2+ 35 min		Endurance training Speed 2 45 min		Long endurance training Speed 1 65 min	mile km
5	t/m	Endurance training Speed 2 45 min			Endurance training Speed 2 30 min			Long endurance training Speed 1 70 min	mile km
Specific preparation period
6	t/m	Endurance training Speed 2 30 min		Interval extensive 4 x 5 (2) T: 95 %		Endurance training Speed 2+ 25 min		Long endurance training Speed 1 70 min	mile km
7	t/m	Endurance training Speed 2 45 min		Interval extensive 4 x 5 (2) T: 95 %				Long endurance training Speed 1 50 min	mile km
8	t/m	Endurance training Speed 2 30 min		Interval extensive 4 x 5 (2) T: 100 %		Endurance training Speed 2+ 35 min		Long endurance training Speed 1 70 min	mile km
9	t/m	Endurance training Speed 2 45 min		Interval extensive 4 x 5 (2) T: 100 %				Long endurance training Speed 1 50 min	mile km
Intensive period
10	t/m	Endurance training Speed 2 30 min		Interval extensive 4 x 10 (5) T: 100 %		Endurance training Speed 1 45 min		Long endurance training Speed 1 70 min	mile km
11	t/m	Endurance training Speed 2 45 min		Interval extensive 4 x 10 (5) T: 100 %		Endurance training Speed 1 30 min		Long endurance training Speed 1 70 min	mile km
The last week
12	t/m			Fartlek 30 min			Quiet running 20 min	10 km race	mile km

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