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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