Important points of interest 


· 
PDF version of this schedule. 


· 
Tip:
Make your own running schedule 15 km max. 4 trainings per week in PDF 


· 
The preparation period is: 12 weeks. The number of trainings per week is:
3
(sometimes 4). 


· 
There exists also a running schedule 15 km and 10 EM
beginners where the number of trainings is maximum 3
per week. See: Overview running schedules. 


· 
There is also a running schedule 15 km and 10 EM with the
aim of quiet running the race. See:
15 km / 10 EM finish. 


· 
First of
all read How to make
running schedules beginners in which you can read how you can establish globally a
training plan. 


· 
This running schedule15 km en 10 EM for beginners goes out of that you can run
at least one hour without problems. 


· 
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 running schedule 


· 
General preparation period
Begin: 12 weeks for the eventual aim.
End: 7 weeks for the
eventual aim.
Therefore number of weeks: 5.
How frequently 

What and how 

How long 
1 x per week 

long quiet endurance training speed 1 

50 up to 70 minutes* 
2 x per week 

average endurance training speed 2 

30
up to 45 minutes 
1 x per
two weeks 

average
endurance training speed 2+ 

25
up to 35 minutes** 
* Explanation:
not immediately the first week 70 minutes, but quietly builds per week.
**
Explanation:
a
little more rapidly than speed
2. 





· 
Specific preparation period
Begin: 7 weeks for the eventual aim.
End: 3 weeks for the eventual
aim.
Therefore number of weeks: 4.
How frequently 

What and how 

Time/distance 
1 x per week 

long quiet endurance training speed 1 

50 up to 70 minutes 
1 x per week 

average endurance training speed 2 

30 up to 45 minutes 
1 x per two weeks 

average endurance training speed 2+ * 

25 up to 45 minutes 
1 x per week 

interval training: extensive long ** 

total 30 minutes 

*
Explanation: 

Or
race (not fast). 







**
Explanation: 

Speed: 

95% (first
2 weeks) en 100%
(last 2 weeks). 



Times: 

5 min (2) 10
min (4) 5 min (2) or 8 x 2 min (1). 



Pause: 

Between ( ). How: to
dribble. 






· 
Intensive period
Begin: 3 weeks for the eventual aim.
End: 1 weeks for the eventual aim.
Therefore number of weeks: 2.
How frequently 

What and how 

Time/distance 
1 x per week 

long quiet endurance training speed 1* 

50
up to 70 minutes

1 x per week 

quiet endurance training speed 1 

30 up to 45 minutes 
1 x per week 

average endurance training speed 2 

30 up to 45 minutes 
1 x per week 

interval training: extensive long **


total 40 minutes

* Explanation: 

On end
of the training: 5 x 100m (pause: 100m to dribble). 





** Explanation: 

Speed: 

100% 


Times: 

10 min (4) 5 min (2) 10 min
(4) or 3 x 10 min (4) 


Pause: 

Between ( ). How: to
dribble. 






The last week 


· 
At the beginning of the week you do a endurance training
of a half hour in speed 2.
Halfway the week you do the same
in speed 1. 


· 
A day before the race you run 20 minutes quietly. Do also some small accelerations. 




Tool 


· 
Tip:
Make your own running schedule 15 km max. 4 trainings per week in PDF 