See also: Overview running schedules
Important points of attention
- PDF version of this schema.
- Tip: Create your own schema in PDF.
- The total preparation period is: 20 weeks. The number of training sessions per week is: 5.
- First read Creating an advanced training schedule in which you can broadly read how to make a global training schedule.
- 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.
The training schedule
General preparation period
Start: 20 weeks of target.End: 12 weeks of target.
Weeks: 8
How often | What and how | Duration/Distance |
2 x a week | long easy endurance run pace 1 | 60 to 90 minutes * |
2 x a week | average long run pace 2 | 45 to 60 minutes |
2 x every three weeks | average long run pace 2 | 30 to 45 minutes |
At most once every three weeks | intensive endurance run pace 3 | 30 to 45 minutes |
Explanation * |
Specific preparation period
Start: 12 weeks before target.End: 6 weeks before target.
Weeks: 6
How often | What and how | Duration/Distance |
1 x a week | long easy endurance run pace 1 | 60 to 90 minutes |
2 x a week | average long run pace 2 | 45 to 60 minutes |
1 x every two weeks | intensive endurance run pace 3 * | 30 to 45 minutes |
1 x every two weeks | sailing game | 30 to 45 minutes |
1x a week |
interval training: extensive long ** |
distance 4km to 6km |
Explanation * |
Intensive period
Start: 6 weeks before target.End: 2 weeks before target.
Weeks: 4
How often | What and how | Duration/distance |
1 x a week | long easy run pace 1 * | 60 to 90 minutes |
1 x a week | slow endurance run pace 1 | 30 to 45 minutes |
1 x a week | average long run pace 2 | 45 to 60 minutes |
1 x a week | sailing game ** | 30 to 45 minutes |
1 x a week | interval training: intensive long *** | distance 6km to 9km |
Explanation * |
The last two weeks
- The first week you train at 50 percent of the training size of the heaviest week.
- A week before the competition, do a hearty 40 minute speed game.
- You keep doing endurance training at pace 1 and 2 up to three days before the competition. Reduce the size.
- The day before the race you run a free for half an hour with some shortcuts.
Create your own schedule
Create your own training schedule: Create your own schedule in PDF.