Running schedule 10 km beginners

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.

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 * Not 70 minutes the first week, but gradually build up each week. Explanation ** A little harder than speed 2.

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 * Or competition (certainly not in full). Explanation ** Pace: 95% (first 2 weeks) 100% (last 2 weeks) Times: 8 x 2 min (1)��or��3 x 5 min (2) Pause: Located in ( ). How: Dribbling.

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 * Finish: 5 x 100m (break: 100m dribbling). Explanation ** Pace: 100% Times: 4 x 5 min (2)��or��2 x 10 min (4). Pause: Located in ( ). How: dribbling.

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 training schedule: Create your own schedule in PDF.