Important points of interest  |
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For the per week filled in version of this schedule:
Calculator running schedule
15 km and 10 EM beginners maximum 3 trainings per week. |
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The preparation period is: 12 weeks. The number of trainings per week is:
2
(sometimes 3). |
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There exists also a running schedule 15 km and 10 EM beginners where the
number of trainings is maximum 4 per week. See:
Overview running schedules. |
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First of
all read How to make
running schedules beginners in which you can read how you can establish globally a
training plan. |
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This running schedule15 km en 10 EM for beginners goes out of that you can run
at least one hour without problems. |
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The difference with the training plan 10 km is that the
duration of the in the interval
training is extends. Also the interval training is
partial less intensive. The durations of the endurance
training speed 1 and 2 have remained unchanged. The
endurance training in
speed have been partly replaced by
fartlek training. |
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The running schedule |
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General preparation period
Begin: 12 weeks for the eventual aim.
End: 7 weeks for the
eventual aim.
Therefore number of weeks: 5.
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How frequently |
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What and how |
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How long |
| 1 x per week |
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long quiet endurance training speed 1 |
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50 up to 70 minutes* |
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1 x per week |
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average endurance training speed 2 |
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30
up to 45 minutes |
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1 x per two weeks |
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average
endurance training speed 2+ |
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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. |
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Specific preparation period
Begin: 7 weeks for the eventual aim.
End: 3 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 |
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1 x per week |
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long quiet endurance training speed 1 |
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50 up to 70 minutes |
| 1 x per week |
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average endurance training speed 2+ * |
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25 up to 40 minutes |
| 1 x per week |
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interval training: extensive long ** |
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total 20 minutes |
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*
Explanation: |
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Or
race (not fast). |
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**
Explanation: |
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Speed: |
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95% (first
2 weeks) en 100%
(last 2 weeks). |
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Times: |
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5 min (2) 10 min (5)
5 min (2) |
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Pause: |
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Between ( ). How:
to
dribble. |
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Intensive period
Begin: 3 weeks for the eventual aim.
End: 1 weeks for the eventual aim.
Therefore number of weeks: 2.
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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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50
up to 70 minutes
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1 x per week |
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average endurance training speed 2 |
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30 up to 45 minutes |
| 1 x per week |
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interval training: extensive long **
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total 40 minutes
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| * Explanation: |
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On end
of the training: 5 x 100m (pause: 100m to dribble). |
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| ** Explanation: |
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Speed: |
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100% |
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Times: |
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15 min (5) 10 min
(5) 15 min (5) |
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Pause: |
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Between ( ). How:
to
dribble. |
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The last week |
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At the beginning of the week you do a endurance training
of a half hour in speed 2.
Halfway the week you do the same
in speed 1. |
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A day before the race you run 20 minutes quietly. Do also some small accelerations. |
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Calculator |
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For the per week filled in version of this schedule:
Calculator running schedule
15 km and 10 EM beginners maximum 3 trainings per week. |
