Important points of interest  |
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PDF version of this schedule. |
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Tip:
Make your own running schedule 10 km max. 4 trainings per week in PDF  |
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The preparation period is: 12 weeks. The number of trainings per week is:
3
(sometimes 4). |
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There exists also a running schedule 10 km beginners where the number of
trainings is maximum 3 per week. See:
Overview running schedules. |
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There is also a running schedule 10 km with the aim of
quiet running the race.
See:
10 km finish. |
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First of
all read How to make
running schedules beginners in which you can read how you can establish globally a
training plan. |
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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. |
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At the 10 km is the duration capacity and the anaerobe capacity both important. |
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The running schedule |
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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.
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How frequently |
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What and how |
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How long |
| 1 x per week |
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long quiet endurance training speed 1 |
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50 up to 70 minutes* |
| 2 x per week |
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average endurance training speed 2 |
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30
up to 45 minutes |
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1 x per
two
weeks |
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average
endurance training speed 2+ |
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25
up to 35 minutes** |
* Explanation:
not immediately the first week 70 minutes, but quietly builds per week.
**
Explanation:
a
little more rapidly than speed
2. |
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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.
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How frequently |
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What and how |
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Time/distance |
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1 x per week |
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long quiet endurance training speed 1 |
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50 up to 70 minutes |
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1 x per week |
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average endurance training speed 2 |
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30 up to 45 minutes |
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1 x per two weeks |
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average endurance training speed 2+ * |
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25 up to 35 minutes |
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1 x per week |
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interval training: extensive long ** |
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total 20 minutes |
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*
Explanation: |
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Or
race (not fast). |
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**
Explanation: |
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Speed: |
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95% (first
2 weeks) en 100%
(last 2 weeks). |
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Times: |
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8
x 2 min (1) or 3 x 5 min (2). |
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Pause: |
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Between ( ). How: to
dribble. |
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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.
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How frequently |
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What and how |
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Time/distance |
| 1 x per week |
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long quiet endurance training speed 1* |
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50
up to 70 minutes
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| 1 x per week |
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quiet endurance training speed 1 |
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30 up to 45 minutes |
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1 x per week |
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average endurance training speed 2 |
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30 up to 45 minutes |
| 1 x per week |
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interval training: extensive long **
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total 40 minutes
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| * Explanation: |
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On end
of the training: 5 x 100m (pause: 100m to dribble). |
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| ** Explanation: |
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Speed: |
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100% |
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Times: |
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4 x 5 min (2) or 2 x 10 min (4). |
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Pause: |
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Between ( ).
How: to
dribble. |
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The last week |
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Halfway the week you do a
Fartlek training for
a half hour, you run regularly the speed
that you wants during the race. |
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A day before the race you run 20 minutes quietly. Do also some small accelerations.
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Tool |
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Tip:
Make your own running schedule 10 km max. 4 trainings per week in PDF |
