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Running schedule 15 km and 10 EM
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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 *

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


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 *

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


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 *

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 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.