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

Calculator running schedule 10 km beginners
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?

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 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.


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


mile

km
11
till


mile

km
The last week
12
till


mile

km
 

PDF version of this schedule


Explanation running schedule

 
 
This running schedule is made using: Running schedule 10 km beginners maximum 3 trainings per week. Read this page also.
Your anaerobic running speed threshold is calculated as a result of your current 10 km / 6.2 miles time.
For an overview of the corresponding endurance running speed and heart rate values see the page: Endurance run training table.
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.
The anaerobic threshold is approximately equal to: 220-age-15. Another method is: take 80 % (beginners) to 90 % (advanced) of the maximum heart rate.
With Race expectations you can calculate a target time for the 10 km on the basis of another distance.
Read also: Information run training tables. Especially the points: 1, 4 and 9 (if your 10 km / 6.2 miles time is unknown) are important.
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.
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.
There is also running schedule for beginners with the number of training per week is maximum 4. See: Overview runningschedules.
For a total overview of the schedules: Overview runningschedules.

 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013