Running schedule 15 km / 10 EM advanced

Important points of attention

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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.

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 * Not 90 minutes the first week, but gradually build up each week.

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 * Or competition (certainly not in full) Explanation ** Pace: 95% (first 3 weeks) 100% (last 3 weeks) Distances: 600m 800m 1000m 1500m 2000m for example: 5x 1000m Pause: work:rest ratio 1:0.5 dribbling

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 * Finish: 5 x 100m (break: 100m dribbling). Explanation Emphasis on the somewhat shorter pieces. Explanation * Pace: 105% Distances: 600m 800m 1000m 1500m 2000m for example: 4x 2000m Pause: work:rest ratio 1:2 dribbling

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.

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