See also: Overview running schedules
Important points of attention
- PDF version of this schema.
- Tip: Create your own schedule in PDF.
- The total preparation period is: 12 weeks. The number of training sessions per week is: 3 (sometimes 4).
- There is also a training schedule 10 km beginners where the number of training sessions is a maximum of 3 per week. See: Overview running schedules.
- There is also a running schedule 10 km with the aim of quiet running the race. See: 10 km finish.
- First of all read How to make running schedules beginners in which you can read how you can establish globally a training plan.
- This schedule 10 km for beginners goes out of that you have a reasonable basis condition. Follow possibly firstly: Schedule for beginners: 1 hour running.
- At the 10 km is the duration capacity and the anaerobe capacity both important.
The training schedule
General preparation period
Start: 12 weeks before target.End: 7 weeks before target.
Weeks: 5
How often | What and how | Duration/Distance |
1 x a week | long easy endurance run pace 1 | 50 to 70 minutes * |
2 x a week | average long run pace 2 | 30 to 45 minutes |
1 x every two weeks | average long run pace 2+ | 25 to 35 minutes ** |
Explanation * |
Specific preparation period
Start: 7 weeks before target.End: 3 weeks before target.
Weeks: 4
How often | What and how | Duration/Distance |
1 x a week | long easy endurance run pace 1 | 50 to 70 minutes |
1 x a week | average long run pace 2 | 30 to 45 minutes |
1 x every two weeks | average long run pace 2+ * | 25 to 35 minutes |
1 x a week | interval training: extensive long ** | 20 to 25 minutes |
Explanation * |
Intensive period
Start: 3 weeks before target.End: 1 week in front of the target.
Weeks: 2
How often | What and how | Duration/Distance |
1 x a week | long easy run pace 1 * | 50 to 70 minutes |
1 x a week | slow endurance run pace 1 | 30 to 45 minutes |
1 x a week | average long run pace 2 | 30 to 45 minutes |
1 x a week | interval training: extensive long ** | 25 minutes |
Explanation * |
The last week
- Halfway the week you do a Fartlek training for a half hour, you run regularly the speed that you wants during the race.
- A day before the race you run 20 minutes quietly. Do also some small accelerations.
Create your own schedule
Create your own training schedule: Create your own schedule in PDF.