Running schedule 10 km half advanced

Important points of attention

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The total preparation period is: 16 weeks. The number of training sessions per week is: 4 (sometimes 5).
Read How to make running schedules half advanced in which you can read how you can establish globally a training plan.
During a 10 kilometer running race, both endurance and anaerobic capacity are important.

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

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