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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.