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Running schedule 15 km and 10 EM
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See also: Overview running schedules

Important points of attention

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

Create your own schedule

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