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Running schedule 10 km beginners
Maximum 3 trainings per week

 

 

See also: Overview running schedules.

 

Important points of interest

 
   
PDF version of this schedule.
   
Tip: Make your own running schedule 10 km max. 3 trainings per week in PDF
   
The preparation period is: 12 weeks. The number of trainings per week is: 2 (sometimes 3).
   
There exists also a running schedule 10 km beginners where the number of trainings is maximum 4 per week. See: Overview running schedules.
   
There is also a running schedule 10 km with the aim of quiet running the race.
See: 10 km finish.
   
First of all read How to make running schedules beginners in which you can read how you can establish globally a training plan.
   
This schedule 10 km for beginners goes out of that you have a reasonable basis condition. Follow possibly firstly: Schedule for beginners: 1 hour running.
   
At the 10 km is the duration capacity and the anaerobe capacity both important.
   
   

The running schedule

 
   
General preparation period
Begin: 12 weeks for the eventual aim.
End:    7  weeks for the eventual aim.
Therefore number of weeks: 5.
 
How frequently   What and how   How long
1 x per week   long quiet endurance training speed 1      50 up to 70 minutes*
1 x per week   average endurance training speed 2   30 up to 45 minutes
1 x per two weeks   average endurance training speed 2+   25 up to 35 minutes**
   * Explanation: not immediately the first week 70 minutes, but quietly builds per week.
 
 
** Explanation:
a little more rapidly than speed 2.
   
   
Specific preparation period
Begin: 7 weeks for the eventual aim.
End:   3 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 50 up to 70 minutes
1 x per two weeks average endurance training speed 2+ * 25 up to 35 minutes
1 x per week interval training: extensive long ** total 20 minutes
 

* Explanation:

  Or race (not fast).
           
 

** Explanation:

  Speed:   95% (first 2 weeks) en 100% (last 2 weeks).
      Times:   3 x 5 min (2)  or  8 x 2 min (1).
      Pause:   Between ( ).  How: to dribble.
   
   
Intensive period
Begin: 3 weeks for the eventual aim.
End:   1 weeks for the eventual aim.
Therefore number of weeks: 2.
 
How frequently   What and how   Time/distance
1 x per week   long quiet endurance training speed 1*  

50 up to 70 minutes

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

interval training: extensive long **

 

 total 40 minutes

* Explanation:   On end of the training: 5 x 100m (pause: 100m to dribble).
         
** Explanation:   Speed:   100%
    Times:   4 x 5 min (2)  or  2 x 10 min (4).
    Pause:   Between ( ).  How: to dribble.
   
   

The last week

 
   
Halfway the week you do a Fartlek training for a half hour, you run regularly the speed that you wants during the race.
 

 

A day before the race you run 20 minutes quietly. Do also some small accelerations.
   
   

Tool

 
   
Tip: Make your own running schedule 10 km max. 3 trainings per week

 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013