Running schedule 15 km / 10EM half advanced

Important points of attention

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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.

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.

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

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 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.

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