Calculator running schedule 10 km advanced

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10 km

15 km / 10 EM

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Marathon

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This is the filled in version of Running schedule 10 km advanced.
Read also How to make running schedules advanced 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 20 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 and Interval table.

At the interval training 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 not confessed) 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	Long endurance training Speed 1 65 min	Endurance training Speed 2 60 min		Endurance training Speed 2 45 min	Long endurance training Speed 1 65 min	mile km
2	t/m		Endurance training Speed 2 60 min	Long endurance training Speed 1 70 min	Endurance training Speed 2 45 min		Endurance training Speed 2 45 min	Long endurance training Speed 1 70 min	mile km
3	t/m		Endurance training Speed 2 45 min	Long endurance training Speed 1 75 min	Endurance training speed 2 60 min		Endurance training Speed 3 30 min	Long endurance training Speed 1 75 min	mile km
4	t/m		Endurance training Speed 2 60 min	Long endurance training Speed 1 80 min	Endurance training Speed 2 45 min		Endurance training Speed 2 45 min	Long endurance training Speed 1 80 min	mile km
5	t/m		Endurance training Speed 2 45 min	Long endurance training Speed 1 85 min	Endurance training Speed 2 60 min		Endurance training Speed 2 45 min	Long endurance training Speed 1 85 min	mile km
6	t/m		Endurance training Speed 2 60 min	Long endurance training Speed 1 90 min	Endurance training Speed 2 45 min		Endurance training Speed 3 45 min	Long endurance training Speed 1 90 min	mile km
7	t/m		Endurance training Speed 2 45 min	Long endurance training Speed 1 90 min	Endurance training Speed 2 60 min		Endurance training Speed 2 45 min	Long endurance training Speed 1 90 min	mile km
8	t/m		Endurance training Speed 2 60 min	Long endurance training Speed 1 90 min	Endurance training Speed 2 45 min		Endurance training Speed 2 45 min	Long endurance training Speed 1 60 min	mile km
Specific preparation period
9	t/m		Endurance training Speed 2 45 min	Interval extensive long T: 95 %	Endurance Speed 2 60 min		Endurance training Speed 3 30 min	Long endurance training Speed 1 90 min	mile km
10	t/m		Endurance training Speed 2 60 min	Interval extensive long T: 95 %	Endurance training Speed 2 45 min		Fartlek 30 min	Long endurance training Speed 1 90 min	mile km
11	t/m		Endurance training Speed 2 45 min	Interval extensive long T: 95 %	Endurance training Speed 2 60 min		Endurance training Speed 3 30 min	Long endurance training Speed 1 60 min	mile km
12	t/m		Endurance training Speed 2 60 min	Interval extensive long T: 100 %	Endurance training Speed 2 45 min		Fartlek 30 min	Long endurance training Speed 1 90 min	mile km
13	t/m		Endurance training Speed 2 45 min	Interval extensive long T: 100 %	Endurance training Speed 2 60 min		Endurance training Speed 3 45 min	Long endurance training Speed 1 90 min	mile km
14	t/m		Endurance training Speed 2 60 min	Interval extensive long T: 100 %	Endurance training Speed 2 45 min		Fartlek 45 min	Long endurance training Speed 1 60 min	mile km
Intensive period
15	t/m		Endurance training Speed 2 45 min	Interval intensive long T: 105 %	Endurance training Speed 1 30 min		Interval extensive short	Long endurance training Speed 1 90 min	mile km
16	t/m		Endurance training Speed 2 60 min	Interval intensive long T: 105 %	Endurance training Speed 1 30 min		Interval extensive short	Long endurance training Speed 1 90 min	mile km
17	t/m		Endurance training Speed 2 45 min	Interval intensive long T: 105 %	Endurance training Speed 1 30 min		Interval intensive short	Long endurance training Speed 1 60 min	mile km
18	t/m		Endurance training Speed 2 60 min	Interval intensive long T: 105 %	Endurance training Speed 1 30 min		Interval intensive short	Long endurance training Speed 1 90 min	mile km
The last two weeks
19	t/m		Endurance training Speed 2 40 min		Interval intensive short			Long endurance training Speed 1 70 min	mile km
20	t/m	Fartlek 50 min			Endurance training Speed 1 40 min		Quiet running 30 min	10 km race	mile km

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