Important points of interest 


· 
PDF version of this schedule. 


· 
Tip:
Make your own running schedule 10 km half advanced in PDF 


· 
The preparation period is: 16 weeks. The number of trainings per week is:
4
(sometimes 5). 


· 
First of
all read How to make
running schedules half advanced in which you can read how you can establish globally a
training plan. 


· 
At the 10 km is the duration capacity and the anaerobe capacity both important. 




The running schedule 


· 
General preparation period
Begin: 16 weeks for the eventual aim.
End: 10 weeks for the
eventual aim.
Therefore number of weeks: 6.
How frequently 

What and how 

How long 
1 x per week 

long quiet endurance training speed 1 

50 up to 80 minutes * 
1 x per week 

quiet endurance training speed 1 

40 up to
50 minutes 
2 x per week 

average endurance training speed 2 

35
up to 50 minutes 
At most 1 x
per 3 weeks 

intensive endurance training speed 3 

25
up to 40 minutes 
* Explanation:
not immediately the first week 80 minutes, but quietly builds per week. 





· 
Specific preparation period
Begin: 10 weeks for the eventual aim.
End: 5 weeks for the eventual
aim.
Therefore number of weeks: 5.
How frequently 

What and how 

Time/distance 
1 x per week 

long quiet endurance training speed 1 

50 up to 80 minutes 
2 x per week 

average endurance training speed 2 

35 up to 50 minutes 
1 x per two weeks 

intensive endurance training speed 3 

30 up to 45 minutes 
1 x per week 

interval training: extensive long * 

distance 2 to 4 miles 

*
Explanation: 

Speed: 

95% (first 3 weeks) en 100%
(last 2 weeks). 



Distances: 

600m 800m 1000m 1500m
1690m 2000m. Example:
5x 1500m. 



Pause: 

effort
time:pause proportion 1:0,5 to dribble. 






· 
Intensive period
Begin: 5 weeks for the eventual aim.
End: 2 weeks for the
eventual aim.
Therefore number of weeks: 3.
How frequently 

What and how 

Time/distance 
1 x per week 

long quiet endurance training speed 1* 

50 up to 80
minutes 
2 x per week 

average endurance training speed 2 

35 up to 50 minutes 
1 x per week 

interval training: extensive long **


distance
2 to 4 miles

1 x per week 

interval training: int. and ext. short ***


distance 2 to 3 miles

* Explanation: 



On end of the training: 5 x 100m (pause: 100m to dribble). 





** Explanation: 

Speed: 

100% 


Distance: 

600m 800m 1000m
1690m 1500m. Example 4x 1000m. 


Pause: 

effort time:pause proportion 1:0,5 to dribble. 





*** Explanation: 

Speed: 

extensive (first 3 weeks) and intensive (last
week). 


Distance: 

100m
200m 300m 400m. Example 10x 400m. 


Pause: 

60 à 90 sec. to dribble
(ext.) and 2 à 3 min. to dribble (int.) 






The last two weeks 


· 
Method 1 
· 
Nine/ten days before the race you do an intensive
short interval
training. 
· 
About six days before the race you do a
Fartlek training of 50 minutes. 
· 
1 or 2 days before the race you do an duration training on speed
1 or 2. Reduce the scope. 
· 
A day before
the race you run halfhour quietly. Do also some small accelerations. 



· 
Method 2
Reduce the training scope with 80 up to
90 percent in the week before the race, in other words do only 10 up to 20
percent of what you have done the heaviest week. Do also this last week
400 meters intervals in 6.2 miles (10km) speed. Beginning the week with 6/7
repeats. Do each day one less. Finite two days for the race with two
repeats. The last day does you nothing. 




Tool 


· 
Tip:
Make your own running schedule 10 km half advanced in PDF 