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Calculator running schedule 10 km
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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 9 till 18) do you want to do interval training?

mo   tu   we   th   fr   sa   so  

When do you want to have a rest day? Take 2 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
6
till


mile

km
7
till


mile

km
8
till


mile

km
Specific preparation period
9
till


mile

km
10
till


mile

km
11
till


mile

km
12
till


mile

km
13
till


mile

km
14
till


mile

km
Intensive period
15
till


mile

km
16
till


mile

km
17
till


mile

km
18
till


mile

km
The last two weeks
19
till


mile

km
20
till


mile

km
 

PDF version of this schedule


Explanation running schedule

 
 
This running schedule is made using: Running schedule 10 km advanced. 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 running speed and heart rate values see the page: Endurance run training table and Interval table.
For the interval training schedule:  Running schedule 10 km advanced.
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.
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