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 * |
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 * |
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 * |
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.