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Calculator running schedule finish half marathon
Maximum 3 trainings per week

 

See also: Overview runningschedules.
 

Running schedules
Total overview

Beginners
15 minutes running

Basis schedule 1

Basis schedule 2

Basis schedule 3

Hour running 1

Hour running 2

Schedule tools
Finish
10 km

15 km / 10 EM

Half marathon

Max. 3 per week
10 km

15 km / 10 EM

Half marathon

Max. 4 per week
10 km

15 km / 10 EM

Half marathon

Marathon

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

This running schedule half marathon finish goes out of that you can run one hour without problems. Follow possibly firstly: Basis schedule: 1 hour running.

When do you want to follow this running schedule?

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

mo   tu   we   th   fr   sa   so  

On what day (in week 6 till 11) do you want to do interval training?

mo   tu   we   th   fr   sa   so  

When do you want to have a rest day? Take 4 days.

mo   tu   we   th   fr   za   so  

On what day is the race?

sa   so   another day

So correct?

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

Read also the Explanation under the schedule.

PDF version of this schedule
 
  Date Mon Tue Wed Thu Fri Sat Sun Tot
 
1
till

 80
min
2
till

 120
min
3
till

 105
min
4
till

 135
min
5
till

 110
min
6
till

 106
min
7
till

 90
min
8
till

 121
min
9
till

 110
min
10
till

 135
min
11
till

 175
min
12
till
 

PDF version of this schedule


Explanation running schedule

 
 
• The endurance training speed (1,2 en 3) and interval speed are a percentage of the anaerobic threshold.
• The anaerobic threshold is approximately equal to: 220-age-15. Another method is: take 80 % (beginners) to 90 % (advanced) of the maximum heart rate.
• Endurance training.
Speed 1 (75% - 80%): Quietly.
Speed 2 (85% - 90%): Average.
Speed 3 (93% - 95%): Rapid.
Take between the series a walking break of 2 or 3 minutes
• Interval training.
At the interval training the number between brackets is the pause time.
The speed (S:) during this training is a percentage of the anaerobe threshold.
• When the race is not in the weekend fill in the last week by yourself. You can take as example Saturday as the day of the race. Take enough rest.
• For a total overview of the schedules: Overview runningschedules.

 
 
 

Start: February 2005 Last modified: 29 August 2020