Important points of interest  |
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PDF version of this schedule. |
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Tip:
Make your own running schedule 15 km and 10 EM advanced in PDF  |
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The preparation period is: 20 weeks. The number of trainings per week is: 5. |
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First of
all read How to make
running schedules advanced in which you can read how you can establish globally a
training plan. |
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The difference with the training plan 10 km is that the
duration of the in the interval
training is extends. Also the interval training is
partial less intensive. The durations of the endurance
training speed 1 and 2 have remained unchanged. The
endurance training in
speed have been partly replaced by
fartlek training. |
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The running schedule |
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General preparation period
Begin: 20 weeks for the eventual aim.
End: 12 weeks for the
eventual aim.
Therefore number of weeks: 8.
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How frequently |
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What and how |
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How long |
| 2 x per week |
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long quiet endurance training speed 1 |
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60 up to 90 minutes * |
| 2 x per week |
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average endurance training speed 2 |
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45 up to 60 minutes |
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2 x per
three
weeks |
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average endurance training speed 2 |
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30 up to 45 minutes |
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At most 1 x
per 3 weeks |
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intensive endurance training speed 3 |
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30 up to 45 minutes |
| * Explanation:
not immediately the first week 90 minutes, but quietly builds per week. |
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Specific preparation period
Begin: 12 weeks for the eventual aim.
End: 6 weeks for the eventual
aim.
Therefore number of weeks: 6.
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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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60 up to 90 minutes |
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2 x per week |
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average endurance training speed 2 |
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45 up to 60 minutes |
| 1 x per two weeks |
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intensive endurance training speed 3
* |
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30 up to 45 minutes |
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1 x per two weeks |
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fartlek training |
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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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distance 2 to 4 miles |
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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 3 weeks) en 100%
(last 3 weeks). |
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Distances: |
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600m
800m 1000m 1500m
1690m 2000m. Example
5x 1500m. |
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Pause: |
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effort
time:pause proportion 1:0,5 to dribble. |
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Intensive period
Begin: 6 weeks for the eventual aim.
End: 2 weeks for the
eventual aim.
Therefore number of weeks: maximum 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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60 up to 90 minutes
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| 1 x per week |
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quiet endurance training speed 1 |
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45 up to 60 minutes |
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1 x per week |
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average endurance training speed 2 |
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45 up to 60 minutes |
| 1 x per week |
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fartlek
training **
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30 up to 45 minutes
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| 1 x per week |
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interval training: intensive long ***
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distance 4 to
6 miles
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| * Explanation: |
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1x per week on end
of the training: 5 x 100m (pause: 100m to dribble). |
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| ** Explanation: |
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By
this fartlek training the emphasis lies
on the shorter pieces. |
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| *** Explanation: |
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Do this intensive training only the first four
weeks. |
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Speed: |
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105% |
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Distance: |
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600m
800m 1000m
1500m 2000m. Example
2x (2x
2000m). |
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Pause: |
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effort
time:pause proportion 1:2 to dribble. |
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The last two weeks |
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The first week you run 50 percent of the training scope
of heaviest week. |
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A week before the race you do a firm
Fartlek training of 50 minutes. |
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1 or 2 days before the race
you do an duration training on speed 1
or 2. Reduce the scope. |
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A day before the race you run
half-hour quietly. Do also some small accelerations. |
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Tool |
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Tip:
Make your own running schedule 15 km and 10 EM advanced in PDF |
