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Calculator running schedule finish 10 km
Maximum 3 trainings per week

 

See also: Overview runningschedules.
 

Running schedules
Total overview

Beginners
15 minutes running

Basis schedule 1

Basis schedule 2

Basis schedule 3

Hour running 1

Hour running 2

Schedule tools
Finish
10 km

15 km / 10 EM

Half marathon

Max. 3 per week
10 km

15 km / 10 EM

Half marathon

Max. 4 per week
10 km

15 km / 10 EM

Half marathon

Marathon

Sundries
Overtraining
With the schedule tools you can make a running schedule that takes into account your personal circumstances.

When do you want to follow this running schedule?

On what day (in week 6 till 11) do you want to do interval training?

mo   tu   we   th   fr   sa   so  

When do you want to have a rest day? Take 4 days.

mo   tu   we   th   fr   za   so  

On what day is the race?

sa   so   another day

So correct?
• Preliminary: Take care for a good distribution of the training days.

Read also the Explanation under the schedule.

PDF version of this schedule
 
  Date Mon Tue Wed Thu Fri Sat Sun Tot
 
1
till

 28
min
2
till

 38
min
3
till

 48
min
4
till

 60
min
5
till

 70
min
6
till

 73
min
7
till

 65
min
8
till

 91
min
9
till

 75
min
10
till

 95
min
11
till

 90
min
12
till
 

PDF version of this schedule


Explanation running schedule

 
 
• The endurance training speed (1,2 en 3) and interval speed are a percentage of the anaerobic threshold.
• The anaerobic threshold is approximately equal to: 220-age-15. Another method is: take 80 % (beginners) to 90 % (advanced) of the maximum heart rate.
• Endurance training.
Speed 1 (75% - 80%): Quietly.
Speed 2 (85% - 90%): Average.
Speed 3 (93% - 95%): Rapid.
Take between the series a walking break of 2 or 3 minutes
• Interval training.
At the interval training the number between brackets is the pause time.
The speed (S:) during this training is a percentage of the anaerobe threshold.
• When the race is not in the weekend fill in the last week by yourself. You can take as example Saturday as the day of the race. Take enough rest.
• For a total overview of the schedules: Overview runningschedules.

 
 
 

Start: February 2005 Last modified: 29 August 2020