Running schedule 10 km
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See also: Overview running schedules

Important points of attention

• PDF version of this schema.
• Tip: Create your own schema in PDF.
• The total preparation period is: 20 weeks. The number of training sessions per week is: 5.
• First read Creating an advanced training schedule in which you can broadly read how to make a global training schedule.
• During a 10 kilometer running race, both endurance and anaerobic capacity are important.

The training schedule

General preparation period

Start: 20 weeks of target.
End: 12 weeks of target.
Weeks: 8

How often	What and how	Duration/Distance
2 x a week	long easy endurance run pace 1	60 to 90 minutes *
2 x a week	average long run pace 2	45 to 60 minutes
2 x every three weeks	average long run pace 2	30 to 45 minutes
At most once every three weeks	intensive endurance run pace 3	30 to 45 minutes
Explanation * Not 90 minutes the first week, but gradually build up each week.

Specific preparation period

Start: 12 weeks before target.
End: 6 weeks before target.
Weeks: 6

How often	What and how	Duration/Distance
1 x a week	long easy endurance run pace 1	60 to 90 minutes
2 x a week	average long run pace 2	45 to 60 minutes
1 x every two weeks	intensive endurance run pace 3 *	30 to 45 minutes
1 x every two weeks	sailing game	30 to 45 minutes
1 x a week	interval training: extensive long **	distance 4km to 6km
Explanation * Or competition (certainly not in full). Explanation ** Pace: 95% (first 3 weeks) 100% (last 3 weeks) Distances: 600m 800m 1000m 1500m 2000m for example: 5x 1000m Pause: work:rest ratio 1:0.5 dribbling

Intensive period

Start: 6 weeks before target.
End: 2 weeks before target.
Weeks: 4

How often	What and how	Duration/Distance
1 x a week	long easy run pace 1 *	60 to 90 minutes
1 x a week	slow endurance run pace 1	30 to 45 minutes
1 x a week	average long run pace 2	45 to 60 minutes
1 x a week	interval training: intensive long **	distance 4km to 6km
1 x a week	interval training: in/ex short ***	distance 3km to 5km
Explanation * Finish: 5 x 100m (break: 100m dribbling). Explanation ** Pace: 105% Distances: 600m 800m 1000m 1500m for example: 4x 1000m Pause: work:rest ratio 1:2 dribbling Explanation *** Pace: extensive (first 2 weeks) intensive (last 2 weeks) Distances: 100m 200m 300m 400m for example: 10x 400m Pause: 60 to 90 seconds of dribbling (extensive) 2 to 3 minutes of dribbling (intensive)

The last two weeks

Method 1

• About ten days before the competition you do an intensive interval training.
• About six days before the race you do a speed game of 50 minutes.
• Endurance training at tempo 1 and 2 should be continued until three days before the race. Reduce the size.
• The day before the race you run for half an hour with some quick links.

Method 2

Reduce exercise size by 80 to 90 percent in the week before the match, with other words only do 10 to 20 percent of what you do toughest week I've done. It is the intention to last week 400 meter intervals to be done in 5 km or 10 km pace. Start the week with 6/7 reps. do it every day one less. Finish with 2 . two days before the match reps. The last day you rest.

Create your own schedule

Create your own training schedule: Create your own schema in PDF.