This site uses: Cookies
Find in Runningtools.com by Google
 
 

Calculator running schedule finish 10 km
Maximum 3 trainings per week

 

 

 

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

When do you want to follow this running schedule?

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

28
min
2
till

38
min
3
till

48
min
4
till

60
min
5
till

70
min
6
till

73
min
7
till

65
min
8
till

91
min
9
till

75
min
10
till

95
min
11
till

90
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 anaŽrobe 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: 13 april 2013