ALL ABOUT RUNNING
× Logo Runningtools.com Homepage Tools Training Schedules Heart rate Races Sport nutrition Ideal weight Sundries Tips Site Search

Running schedule 10 km
Half advanced

See also: Overview running schedules

Important points of attention

The training schedule

General preparation period

Start: 16 weeks before target.
End: 10 weeks before target.
Weeks: 6

How often What and how Duration/Distance
1 x a week long easy endurance run pace 1 50 to 80 minutes *
1 x a week slow endurance run pace 1 40 to 50 minutes
2 x a week average long run pace 2 35 to 50 minutes
At most once every three weeks intensive endurance run pace 3 25 to 40 minutes

Explanation *

Not 80 minutes the first week, but gradually build up each week.


Specific preparation period

Start: 10 weeks before target.
End: 5 weeks before target.
Weeks: 5

How often What and how Duration/Distance
1 x a week long easy endurance run pace 1 50 to 80 minutes
2 x a week average long run pace 2 35 to 50 minutes
1 x every two weeks intensive endurance run pace 3 30 to 45 minutes
1 x a week interval training: extensive long * distance 4km to 6km

Explanation *

Pace:
95% (first 3 weeks)
100% (last 2 weeks)

Distances:
600m 800m 1000m 1500m 2000m
for example: 5x 1000m

Pause:
work:rest ratio 1:0.5 dribbling


Intensive period

Start: 5 weeks before target.
End: 2 weeks before the target.
Week: 3

How often What and how Duration/Distance
1 x a week long easy run pace 1 * 50 to 80 minutes
2 x a week average long run pace 2 35 to 50 minutes
1 x a week interval training: extensive long ** distance 4km to 6km
1 x a week

interval training: in/ex short ***

distance 3km to 5km

Explanation *

End: 5 x 100m (dribbling break 100m).


Explanation **

Pace:
100%

Distances:
600m 800m 1000m 1500m
for example: 4x 1000m

Pause:
work:rest ratio 1:0.5dribbling


Explanation ***

Pace:
extensive (first 2 weeks)
intensive (last 1 week)

Distances:
100m 200m 300m 400m
for example: 10x 400m

Pause:
60 to 90 seconds of dribbling (extensive)
2 to 3 minutes of dribbling (intensive)


The last two weeks

Method 1

  • About ten days before the competition you do an intensive interval training.
  • About six days before the race you do a speed game of 40 minutes.
  • Endurance training at tempo 1 and 2 should be continued until three days before the race. Reduce the size.
  • A day before the race you run half-hour quietly. Do also some small accelerations.

Method 2

Reduce exercise size by 80 to 90 percent in the week before the competition, in other words only do 10 to 20 percent of what you've been doing the hardest week. It is the intention to last week to do 400m intervals at 5km or 10km pace. Start the week with 6/7 reps. Do one less every day. Finish with 2 reps two days before the competition. The last day you rest.

Create your own schedule

Create your own training schedule: Create your own schema in PDF.