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Running schedule 15 km and 10 EM beginners
maximum 4 trainings per week

See also: Overview running schedules

Important points of attention

  • PDF version of this schema.
  • Tip: Create your own schedule in PDF.
  • The total preparation period is: 12 weeks. The number of training sessions per week is: 3 (sometimes 4).
  • There is also a training schedule 15 km  / 10 EM beginners where the number of training sessions is a maximum of 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 schedule 15 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 training schedule

General preparation period

Start: 12 weeks before target.
End: 7 weeks before target.
Weeks: 5

How often What and how Duration/Distance
1 x a week long easy endurance run pace 1 50 to 70 minutes *
2 x a week average long run pace 2 30 to 45 minutes
1 x every two weeks average long run pace 2+ 25 to 35 minutes **

Explanation *

Not 70 minutes the first week, but gradually build up each week.


Explanation **

A little harder than pace 2.


Specific preparation period

Start: 7 weeks before target.
End: 3 weeks before target.
Weeks: 4

How often What and how Duration/Distance
1 x a week long easy endurance run pace 1 50 to 70 minutes
1 x a week average long run pace 2 30 to 45 minutes
1 x every two weeks average long run pace 2+ * 25 to 40 minutes
1 x a week interval training: extensive long ** 25 minutes

Explanation *

Or competition (certainly not in full).


Explanation **

Pace:
95% (first 2 weeks)
100% (last 2 weeks)

Times:
5 mins (2) 10 mins (4) 5 mins (2)
from
8 x 2 min (1)

Pause:
Located in ( ). How: dribbling.


Intensive period

Start: 3 weeks before target.
End: 1 week before target.
Weeks: 2

How often What and how Duration/Distance
1 x a week long easy run pace 1 * 50 to 70 minutes
1 x a week slow endurance run pace 1 30 to 45 minutes
1 x a week average long run pace 2 30 to 45 minutes
1 x a week interval training: extensive long ** 30 to 40 minutes

Explanation *

Finish: 5 x 100m (break: 100m dribbling).


Explanation **

Pace:
100%

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

Pause:
Located in ( ). How: dribbling.


The last week

  • At the beginning of the week you do an endurance training of a half an hour at tempo 2. Halfway through the week you do the same at speed 1.
  • A day before the race you run 20 minutes quietly. Do also some small accelerations.

Create your own schedule

Create your own training schedule: Create your own schedule in PDF.