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Make your own running schedule
10 km beginners
maximum 3 trainings per week

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See also: Overview running schedules

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?

What is your current 10 km / 6.2 miles time?

On what day do you want to run the long quiet endurance training?

monday
tuesday
wednesday
thursday
friday
saturday
sunday

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

monday
tuesday
wednesday
thursday
friday
saturday
sunday

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

monday
tuesday
wednesday
thursday
friday
saturday
sunday

On what day is the race?

saturday
sunday
another day

So correct?

Preliminary: Take care for a good distribution of the training days.



Information in connection with your current 10 km / 6.2 miles time of

Your anaerobic running speed threshold is:  min. by mile or  min. by km

That is: mile/h or  km/h

For this schedule you run in total approximately: mile or km

PDF version of this schedule

Wk Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
General preparation period
1
till


mile

km
2
till


mile

km
3
till


mile

km
4
till


mile

km
5
till


mile

km
Specific preparation period
6
till


mile

km
7
till


mile

km
8
till


mile

km
9
till


mile

km
Intensive period
10
till


mile

km
11
till


mile

km
The last week
12
till


mile

km

@PDF version of this schedule