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

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See also: Overview running schedules

Important points of attention

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

Create your own schedule

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