See also: Overview running schedules
Important points of attention
The purpose of the running schedules for beginners is that you get to know the running races in a healthy and pleasant manner and at a reasonably brisk walking pace. The training period is too short and the quality and quantity of training too low.
There are also training schedules with the aim of calmly finish a running race. See: Overview running schedules.
The 10 km schedule for beginners assumes that you have a good basic condition. If necessary, follow first: Schedule beginners 1 hour running.
Marathon and half marathon
This running schedule 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 pace.
The intensive period is not noticeable with the beginners schedules, because the starting runner may not yet be loaded too heavily.
Because the heart and lung system develop faster than the muscle tendon and bone system, especially a beginner should not be too fast.
The endurance running paces (1, 2 and 3) are based on percentages of the anaerobic threshold. For more info: Training tables.
The percentages listed with the interval training are percentages of the anaerobic threshold. The number in parentheses is the pause time. During this rest period dribble or walk you. Interval training can also be replaced by fartlek training.
Be flexible when executing your training schedule
According to schedule you have to have a heavy do workouts. However, if you are tired all day, make it a light workout of or even a rest day. If things haven't been going well for a few weeks, slow down a lot and adjust the entire training plan.
Don't do the same thing every week. je body does not recognize the workouts at some point more as a stimulus and there is therefore no more progression Place. In the general preparation period (with a lot of endurance training) is not varied.
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 a test regularly
Regularly (about every six weeks) you do a test run or competition to see if your 10 km time improves (or maybe has deteriorated). It is not necessary to drive a 10 km . every time to test, you can also walk a different distance and Race expectations calculator what time you can expect on the 10 km. Following this 10 km test time you can change the training times that are in the training tables. Marathon runners are not allowed these test runs (much) above their marathon pace, they instinctively calculate what their 10 km time will be.
General preparation period
The first period for the different competition distances is the same. This period is therefore also the general called the preparation period.
Specific preparation period
Laying out Runinfo's training schedules using many quiet long runs in the general preparation period a solid duration basis, so that you can continue the heavy training sessions in the schedule can process well. If your endurance is in order, you can also immediately start with the specific preparation period.
The advantages of a paper log
A logbook for your workouts on your online is very useful. The advantages an overview in a normal notebook should not be underestimated either. You can write a letter easier to browse. Also, a log on paper is not easily lost.
Not seeing the forest for the trees
Due to the different training forms will it be cardiovascular system, lungs and muscles tendon system in different ways. so become during a long leisurely run, the muscles (below others the glycogen stock) much more than the heart. Because the resting heart rate is nice and low the following days you think the next workout will be easy. However, that doesn't have to be the case at all. This This is because your leg muscles have not yet recovered (for a long time). So just do a recovery workout instead of that you want to reach that heart rate zone at all costs.
Periods and goals
You first check which race/trim run you want go walk. After this you go the three successive training periods: the general preparation period and specific preparation period and the intensive period. je of course take into account the available time for this one period of 12 weeks.
General preparation period
Start: 12 weeks before target.
End: 7 weeks before target.
The training courses in this general preparation period exist for the mostly from quiet endurance training. This period is also very suitable for strength training (including hill training) to do. The purpose of the two preparation periods (the name says it all) is to prepare for the intensive period, so that you can training well during this difficult period.
Specific preparation period
Start: 7 weeks before target.
End: 3 weeks before target.
The training sessions in this period exist still for the most part from endurance training. Start with extensive interval training. This You close the period with a quiet week, to rest to start the intensive period.
Start: 3 weeks before target.
End: 1 week before target.
You will be in shape during this period the match. You don't train alone during this period long, the interval training will also be a bit heavier and last longer. If you have carried out the preparation period well, you will have sufficient recover from the heavy training during this period.
Start: end of season.
End: new season.
Until the start of the new preparation period you hold your own general condition. For a change, you can now finally try other sports. You walk in about twice the week hard. In any case, make sure you don't do too much. Also can help you heal minor injuries. If the training sessions and competitions have gone satisfactorily you can switch after a few weeks (depending on the recovery time) to a heavier schedule (a longer distance for beginners or to the semi-advanced schedule).
It is now clear how you can make a global running schedule. You can also use the Endurance training tables and Interval training tables and in Training heart rate monitor check how hard you should run during the workouts. For further details, we refer to the training schedules for beginners.
Maximum 3 training sessions per week:
And a maximum of 4 training sessions per week: