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Make your own running schedule
15 km and 10 EM
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See also: Overview running schedules

With the schedule tools you can make a running schedule that takes into account your personal circumstances.

When do you want to follow this running schedule?

What is your current 10 km / 6.2 miles time?

On what day do you want to run the long quiet endurance training?

monday
tuesday
wednesday
thursday
friday
saturday
sunday

On what day (in week 7 till 14) do you want to do interval training?

monday
tuesday
wednesday
thursday
friday
saturday
sunday

When do you want to have a rest day? Take 2 days.

monday
tuesday
wednesday
thursday
friday
saturday
sunday

On what day is the race?

saturday
sunday
another day

So correct?

Preliminary: Take care for a good distribution of the training days.



Information in connection with your current 10 km / 6.2 miles time of

Your anaerobic running speed threshold is:  min. by mile or  min. by km

That is: mile/h or  km/h

Target time for the 15 km is:    And for the 10 EM:

For this schedule you run in total approximately: mile or km

PDF version of this schedule

Wk Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
General preparation period
1
till


mile

km
2
till


mile

km
3
till


mile

km
4
till


mile

km
5
till


mile

km
6
till


mile

km
Specific preparation period
7
till


mile

km
8
till


mile

km
9
till


mile

km
10
till


mile

km
11
till


mile

km
Intensive period
12
till


mile

km
13
till


mile

km
14
till


mile

km
The last two weeks
15
till


mile

km
16
till


mile

km

PDF version of this schedule