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Running schedule 10 km
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See also: Overview running schedules.

 

Important points of interest

 
   
PDF version of this schedule.
   
Tip: Make your own running schedule 10 km advanced in PDF
   
The preparation period is: 20 weeks. The number of trainings per week is: 5.
   
First of all read How to make running schedules advanced in which you can read how you can establish globally a training plan.
   
At the 10 km is the duration capacity and the anaerobe capacity both important.
   
   

The running schedule

 
   
General preparation period
Begin: 20 weeks for the eventual aim.
End:   12 weeks for the eventual aim.
Therefore number of weeks: maximum 8.
 
How frequently   What and how   How long
2 x per week   long quiet endurance training speed 1      60 up to 90 minutes *
2 x per week   average endurance training speed 2   45 up to 60 minutes
2 x per three weeks   average endurance training speed 2   30 up to 45 minutes
At most 1 x per 3 weeks   intensive endurance training speed 3   30 up to 45 minutes
 * Explanation: not immediately the first week 90 minutes, but quietly builds per week.
   
   
Specific preparation period
Begin: 12 weeks for the eventual aim.
End:   6 weeks for the eventual aim.
Therefore number of weeks: 6.
 
How frequently   What and how   Time/distance
1 x per week long quiet endurance training speed 1 60 up to 90 minutes
2 x per week average endurance training speed 2 45 up to 60 minutes
1 x per two weeks intensive endurance training speed 3 30 up to 45 minutes
1 x per two weeks fartlek training
1 x per week interval training: extensive long * distance 2 to 4 miles
  * Explanation:   Speed:   95% (first 3 weeks) en 100% (last 3 weeks).
      Distances:   600m 800m 1000m 1500m 1690m 2000m. Example 5x 1500m.
      Pause:   effort time:pause proportion 1:0,5 to dribble.
   
   
Intensive period
Begin: 6 weeks for the eventual aim.
End:   2 weeks for the eventual aim.
Therefore number of weeks: 4.
 
How frequently   What and how   Time/distance
1 x per week   long quiet endurance training speed 1  

60 up to 90 minutes

1 x per week   quiet endurance training speed 1   30 up to 45 minutes
1 x per week   average endurance training speed 2   45 up to 60 minutes
1 x per week  

interval training: intensive long *

 

 distance  2 to 4 miles

1 x per week  

interval training: int. and ext. short **

 

 distance 2 to 3 miles

* Explanation:   Speed:   105%
    Distance:   600m 800m 1000m 1690m 1500m. Example 4x 1000m.
    Pause:   effort time:pause proportion 1:2 to dribble.
         
** Explanation:   Speed:   extensive (first 3 weeks) and intensive (week 4 and 5).
    Distance:   100m 200m 300m 400m.  Example 10x 400m.
    Pause:   60 90 sec. to dribble (ext.) and 2 3 min. to dribble (int.)
   
   

The last two weeks

 
   
Method 1
Nine/ten days before the race you do an intensive short interval training.
About six days before the race you do a Fartlek training of 50 minutes.
1 or 2 days before the race you do an duration training on speed 1 or 2. Reduce the scope.
A day before the race you run half-hour quietly. Do also some small accelerations.
 

 

Method 2
Reduce the training scope with 80 up to 90 percent in the week before the race, in other words do only 10 up to 20 percent of what you have done the heaviest week. Do also this last week 400 meters intervals in 6.2 miles (10km) speed. Beginning the week with 6/7 repeats. Do each day one less. Finite two days for the race with two repeats. The last day does you nothing.
   
   

Tool

 
   
Tip: Make your own running schedule 10 km advanced in PDF

 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013