See also: Overview running schedules
Important points of attention
Difference with the advanced schemes
The number of training sessions per week is one less. The total preparation period is 4 weeks shorter. The training time of the endurance runs is shorter. Especially in the intensive period it is interval program less heavy.
Be flexible when executing your training schedule
According to schedule, you have to do a heavy workout. However, if you If you are tired all day, make it a light workout or even a rest day. If it hasn't been going well for a few weeks, take slow down a lot and adjust the entire training plan.
Don't do the same thing every week. Your body recognizes the workouts on at a certain point no longer serves as a stimulus and there is therefore no progression takes place. In the general preparation period (with a lot of endurance training) is not varied.
Build up your schedule gradually: after two weeks of build-up, take (size and intensity) a quieter week. especially after very intensive weeks take 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.
The endurance running paces (1, 2 and 3) are based on percentages of the anaerobic threshold. For more info: Training tables.
Intensive endurance training
You have to be careful with this training form. Intensive endurance training (tempo 3) can only be done in the general and specific preparation period to improve aerobic endurance. You do not do this form of training during the intensive period, because the recovery time during the intensive period is too long. In the marathon schedule includes intensive endurance training, because the interval program is less intensive.
The interval rates (95%, 100%, 105%, and 110%) listed under interval training are percentages of the anaerobic threshold. For more info: Training tables.
Because not everyone has an athletics track available can use the interval training listed in Interval tables also be performed on maturity. Depending on how the previous training sessions you round the times up/down. The interval training can also be replaced by fartlek training.
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, the heart and circulatory system, lungs and muscle and tendon system at different taxed manner. For example, during a long quiet endurance run, the muscles (including the glycogen stock) much more than the heart. Because the resting heart rate is nice and low the following days, Do you think the next workout will be easy? That's necessary however, not be the case at all. This is because you leg muscles have not yet recovered (for a long time). So just do a recovery training instead of hitting that heart rate zone at any cost want to achieve the cost.
Periods and goals
You first check in which period (or better which competition) you want to be in top shape. After this you go the three determine successive training periods: the general and specific preparation period and the intensive period. je of course take into account the available time for this one period of 16 weeks.
General preparation period
Start: 16 weeks before target.
End: 10 weeks before target.
The training courses in this general preparation period exist for the most part from gentle endurance training. It can't hurt at most once every three weeks do a pace 3 workout. 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 handle the training sessions well during this tough period.
Specific preparation period
Start: 10 weeks before target.
End: 5 weeks before target.
The training sessions during this period still exist for the largest part of endurance training. Starts with extensive interval training. You end this period with a quiet week, to start the intensive period well rested.
Start: 5 weeks before target.
End: 2 weeks before target.
During this period, your form comes into play. Especially by the high-intensity interval workouts will make you progress quickly. If you have successfully completed the preparation period, you will recover sufficiently quickly from the heavy training sessions during this period. The second week of this period you train a little less intensively. Two weeks before the competition you start reducing the length of the runs. This last week / two weeks you do gentle endurance training and short, high-intensity intervals (not at marathon training); the rest periods between these intervals are long. You can keep this shape for about six weeks.
Start: end of season.
End: new season.
After the competition period comes this period, in which you physically and also mentally rest for the next season. Which doesn't mean that you do nothing. Until the start of the new During the preparation period you keep track of your general condition. For variation You can now finally take up other sports. You walk about three times a week. If the recovery is good You can also train a little more intensively. make sure at least make sure you don't do too much. You can also let minor injuries heal.
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 half advanced runners: