Running schedule 15 km and 10 EM
Half advanced
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: 16 weeks. The number of training sessions per week is: 4 (sometimes 5).
- Read How to make running schedules half advanced
in which you can read how you can establish globally a training plan.
- 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: 16 weeks before target.
End: 10 weeks before target.
Weeks: 6
| How often |
What and how |
Duration/Distance |
|
1 x a week |
long easy endurance run pace 1 |
50 to 80 minutes * |
|
1 x a week |
slow endurance run pace 1 |
40 to 50 minutes |
|
2 x a week |
average long run pace 2 |
35 to 50 minutes |
|
At most once every three weeks |
intensive endurance run pace 3 |
25 to 40 minutes |
|
Explanation *
Not 80 minutes the first week, but gradually build up each week.
|
Specific preparation period
Start: 10 weeks before target.
End: 5 weeks before target.
Weeks: 5
| How often |
What and how |
Duration/Distance |
|
1 x a week |
long easy endurance run pace 1 |
50 to 80 minutes |
|
1 x a week |
average long run pace 2 |
35 to 50 minutes |
|
1 x a week |
speed game * |
35 to 50 minutes |
|
1 x a week |
interval training: extensive long ** |
distance 4km to 6km |
|
Explanation *
15 min (duration pace 2)
15 min (duration pace 3)
15 min (duration pace 2)
Explanation **
Pace:
95% (first 3 weeks)
100% (last 2 weeks)
Distances:
600m 800m 1000m 1500m 2000m
for example: 3x 1500m
Pause:
work:rest ratio 1:0.5 dribbling
|
Intensive period
Start: 5 weeks before target.
End: 2 weeks before target.
Weeks: 3
| How often |
What and how |
Duration/Distance |
|
1 x a week |
long easy run pace 1 * |
50 to 80 minutes |
|
1 x a week |
average long run pace 2 |
40 to 50 minutes |
|
1 x a week |
sailing game |
35 to 50 minutes |
|
1 x a week |
interval training: extensive long ** |
distance 6km to 9km |
|
Explanation *
Finish: 5 x 100m (break: 100m dribbling).
Explanation **
Pace:
100%
Distances:
600m 800m 1000m 1500m 2000m
for example: 4x 2000m
Pause:
work:rest ratio 1:0.5 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 race you do a Fartlek training of 50 minutes.
- 1 or 2 days before the race you do an duration training on speed 1 or 2. Reduce the scope.
- A day before the race you run half-hour quietly. Do also what small accelerations.
Create your own schedule
Create your own training schedule:
Create your own schema in PDF.
