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Important points of interest  |
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Aim
The aim of the running schedules for beginners is that you can
run the races in a healthy and pleasant manner. For optimum performances
are the preparation period too short and quality and
quantity of the trainings too low. |
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Basis condition
This running schedule 10 km for beginners goes out of that you have a reasonable
basis condition. Follow possibly firstly: Basis
schedule for beginners. |
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Marathon and half marathon
This running schedule marathon and half
marathon for beginners goes out of that you can run at least one hour without
problems. |
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No intensive interval and intensive endurance training
In the running schedules
for beginners are not yet used intensive interval and
intensive endurance training. However
in the marathon running schedules are
some endurance trainings in
marathon speed. |
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Intensive period
The intensive period is at the beginners
running schedules not striking incriminating, because the starting
runners can be charged not yet too heavily. |
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Interval training
The interval training which stand in the
Interval tables can be also carried out
on duration. The interval training can also
replace by fartlek training. |
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Be flexible at the implementation of your training plan
According to training plan you must do a heavy training.
However if you are the complete day already tired, make of it then a
light training or even a rest day. If it already a couple of weeks don’t
go nicely, adjust then you complete year planning. |
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Take variation in your training
Do not each week the same. Your body recognizes the training at a given
moment no longer like a prickle and there takes place no more progress. |
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Take rest
Build you training plan gradually on: take after two
weeks of build up (scope and heaviness) quieter week. Especially very
intensive weeks are followed by a quiet week. |
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Do regularly a test
Regularly (once in the six weeks) do you a test or race to examine if your
6.2 miles (10km) time improved (or perhaps deteriorated). It is not necessary
to do each time a 6.2 miles (10km) test, you can also run
another distance and by means of Race expectations
calculate which time you can expect on the 6.2 miles (10km).
After this test you change possibly the training times which stand in the
training tables. Marathon runners cannot do this test (much) above their
marathon speed, they estimate their 6.2 miles (10km) time. |
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Intensive endurance training
With this training form must be
dealt carefully. Intensive duration training (speed 3) do you only in
the general and specific preparation period to improve the aerobic
duration capacity. It has no sense to spend much time on intensive
endurance training if that is in order. Moreover the recovery time of
this training form is during the intensive period too long. |
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General preparation period
The first period for the different distances is the same. This period
is called for this reason the general preparation period. |
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They cannot see the wood for the trees
By the different training forms the heart, lungs, muscle and tendons in
several a manner is charged. Thus during a long quiet endurance training the
muscles (among other things the glycogen storage) are charged much more than the
heart. Because the resting heart rate is the next days low, you think that the
next training goes easily. That does not need be the case. This comes because
your leg muscles have not recovered. Do for this reason recovery training
instead. |
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Periods and aims |
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Look firstly in which period (or better which race) you want to be in shape.
Hereafter you will appoint the three successive training periods: the general
and specific preparation period and the intensive period. You take into account
the available time for this fairly long period of 12 weeks. |
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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
The training in this period exists for the largest part
from quiet duration training. It is possible to do a speed 3 duration
training at the most one time in the three weeks. This period is
also very suitable to do strength training (among other things hill
training). The aim of the two preparation periods (the name says it
already) is you prepare to the intensive period, so that you manage the
training in this heavy period well. |
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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.
The training in this period exists still for the largest
part from duration training. It is started with extensive interval
training. This period concludes you with a quiet week, to start equipped
to the intensive period. |
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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.
In this period we come at last in shape for the eventual
aim.
You train not only long, but especially the interval training will lie
at intensive level. If you have carried out the preparation period well you will
sufficient repair of the heavy training in this period. You will achieve rapidly progress by the strong super compensation which appears each time after these intensive training. In this period vary you the heaviest weeks (one or two) with a less
intensive week, so that you body repairs sufficiently of the efforts.
Two weeks for the aim the scope of the training is
reduced to appear this way in optimum shape to the start. These last
week/two weeks do you duration training, varied with short, very
intensive intervals (not at the marathon preparation); the rest periods
between these intervals are long. This shape can hold you approximately
six weeks. |
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Transition period
Begin: end of season.
End: new season i.e. beginning preparation period.
After the race period comes this period, in which we equip physically and
mentally for the next season. What does not mean that we do nothing. Until the
beginning of the new preparation period we keep up the general condition. For
alternation you can do now other sports. We run such three times in the week. If
recovery goes well we can train sometimes more intensively. Care in any case
that you do not too much. Also we can light injury let heal. If
the trainings and races have gone to satisfaction are possible you after a
number of weeks (dependent on the convalescence time) concerning steps to a
heavier training diagram (a longer distance for beginners or to the half
advanced running schedules). |
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Running schedules 10 km 15 km
10 EM Half marathon and Marathon |
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It is now clear how you can make globally a training plan. Also
you can examine in the
Endurance training tables
and Interval training tables and
in Training heart rate
monitor how rapidly you must run during the
trainings.
For the further interpretation we refer to the running
schedules for beginners.
Maximum 3 trainings per week: 10 km 15 km / 10 EM
Half
marathon.
Maximum 4 trainings per week: 10 km 15 km / 10 EM
Half
marathon
Marathon. |
