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Calculator running schedule 10 km beginners
Maximum 4 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?

What is your current 10 km / 6.2 miles time?

On what day do you want to run the long quiet endurance training?

mo   tu   we   th   fr   sa   so  

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 3 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.


Information in connection with your current 10 km / 6.2 miles time of

Your anaerobic running speed threshold is:  min. by mile or  min. by km

That is: mile/h or  km/h

For this schedule you run in total approximately: mile or km

Read also the Explanation under the schedule.

PDF version of this schedule

 
  Date Mon Tue Wed Thu Fri Sat Sun Tot
General preparation period
1
till


mile

km
2
till


mile

km
3
till


mile

km
4
till


mile

km
5
till


mile

km
Specific preparation period
6
till


mile

km
7
till


mile

km
8
till


mile

km
9
till


mile

km
Intensive period
10
till