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Running schedules beginners


See also: Overview running schedules.


Running schedules beginners

The aim of the running schedules for beginners is that you can run the races in a healthy and pleasant manner and in at a reasonable pace. The preparation period is too short and quality and quantity of the trainings too low.
Finish schedules
There are also running schedules with the aim of quiet running the race.
See: Overview running schedules.
Basis condition
This running schedule 10 km for beginners goes out of that you have a reasonable basis condition. Follow possibly firstly: Basis schedule for beginners.
Marathon and half marathon
This running schedule marathon and half marathon for beginners goes out of that you can run at least one hour without problems.
No intensive interval and intensive endurance training
In the running schedules for beginners are not yet used intensive interval and intensive endurance training. However in the marathon running schedules are some endurance trainings in marathon speed.
Intensive period
The intensive period is at the beginners running schedules not striking incriminating, because the starting runners can be charged not yet too heavily.
Interval training
The interval training which stand in the Interval tables can be also carried out on duration. The interval training can also replace by fartlek training.
Be flexible at the implementation of your training plan
According to training plan you must do a heavy training. However if you are the complete day already tired, make of it then a light training or even a rest day. If it already a couple of weeks donít go nicely, adjust then you complete year planning.
Take variation in your training
Do not each week the same. Your body recognizes the training at a given moment no longer like a prickle and there takes place no more progress.
Take rest
Build you training plan gradually on: take after two weeks of build up (scope and heaviness) quieter week. Especially very intensive weeks are followed by a quiet week.
Do regularly a test
Regularly (once in the six weeks) do you a test or race to examine if your 6.2 miles (10km) time improved (or perhaps deteriorated). It is not necessary to do each time a 6.2 miles (10km) test, you can also run another distance and by means of Race expectations calculate which time you can expect on the 6.2 miles (10km). After this test you change possibly the training times which stand in the training tables. Marathon runners cannot do this test (much) above their marathon speed, they estimate their 6.2 miles (10km) time.
Intensive endurance training
With this training form must be dealt carefully. Intensive duration training (speed 3) do you only in the general and specific preparation period to improve the aerobic duration capacity. It has no sense to spend much time on intensive endurance training if that is in order. Moreover the recovery time of this training form is during the intensive period too long.
General preparation period
The first period for the different distances is the same. This period is called for this reason the general preparation period.
They cannot see the wood for the trees
By the different training forms the heart, lungs, muscle and tendons in several a manner is charged. Thus during a long quiet endurance training the muscles (among other things the glycogen storage) are charged much more than the heart. Because the resting heart rate is the next days low, you think that the next training goes easily. That does not need be the case. This comes because your leg muscles have not recovered. Do for this reason recovery training instead.

Periods and aims

Look firstly in which period (or better which race) you want to be in shape. Hereafter you will appoint the three successive training periods: the general and specific preparation period and the intensive period. You take into account the available time for this fairly long period of 12 weeks.
General preparation period
Begin: 12 weeks for the eventual aim.
End:    7  weeks for the eventual aim.
Therefore number of weeks: 5

The training in this period exists for the largest part from quiet duration training. It is possible to do a speed 3 duration training at the most one time in the three weeks. This period is also very suitable to do strength training (among other things hill training). The aim of the two preparation periods (the name says it already) is you prepare to the intensive period, so that you manage the training in this heavy period well.
Specific preparation period
Begin: 7 weeks for the eventual aim.
End:   3 weeks for the eventual aim.
Therefore number of weeks: 4.

The training in this period exists still for the largest part from duration training. It is started with extensive interval training. This period concludes you with a quiet week, to start equipped to the intensive period.
Intensive period
Begin: 3 weeks for the eventual aim.
End:   1 weeks for the eventual aim.
Therefore number of weeks: 2.

In this period we come at last in shape for the eventual aim. You train not only long, but especially the interval training will lie at intensive level. If you have carried out the preparation period well you will sufficient repair of the heavy training in this period. You will achieve rapidly progress by the strong super compensation which appears each time after these intensive training. In this period vary you the heaviest weeks (one or two) with a less intensive week, so that you body repairs sufficiently of the efforts.

Two weeks for the aim the scope of the training is reduced to appear this way in optimum shape to the start. These last week/two weeks do you duration training, varied with short, very intensive intervals (not at the marathon preparation); the rest periods between these intervals are long. This shape can hold you approximately six weeks.
Transition period
Begin: end of season.
End: new season i.e. beginning preparation period.

After the race period comes this period, in which we equip physically and mentally for the next season. What does not mean that we do nothing. Until the beginning of the new preparation period we keep up the general condition. For alternation you can do now other sports. We run such three times in the week. If recovery goes well we can train sometimes more intensively. Care in any case that you do not too much. Also we can light injury let heal. If the trainings and races have gone to satisfaction are possible you after a number of weeks (dependent on the convalescence time) concerning steps to a heavier training diagram (a longer distance for beginners or to the half advanced running schedules).



Running schedules 10 km 15 km 10 EM Half marathon and Marathon



It is now clear how you can make globally a training plan. Also you can examine in the Endurance training tables and Interval training tables and in Training heart rate monitor how rapidly you must run during the trainings.
For the further interpretation we refer to the running schedules for beginners.
Maximum 3 trainings per week:  10 km  15 km / 10 EM   Half marathon.
Maximum 4 trainings per week:  10 km  15 km / 10 EM   Half marathon   Marathon.



Start: February 2005 Last modified: 29 August 2020