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Running schedule 15 km and 10 EM
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See also: Overview running schedules.

 

Important points of interest

 
   
PDF version of this schedule.
   
Tip: Make your own running schedule 15 km and 10 EM advanced in PDF
   
The preparation period is: 20 weeks. The number of trainings per week is: 5.
   
First of all read How to make running schedules advanced in which you can read how you can establish globally a training plan.
   
The difference with the training plan 10 km is that the duration of  the in the interval training is extends. Also the interval training is partial less intensive. The durations of the endurance training speed 1 and 2 have remained unchanged. The endurance training in speed have been partly replaced by fartlek training.
   
   

The running schedule

 
   
General preparation period
Begin: 20 weeks for the eventual aim.
End:   12 weeks for the eventual aim.
Therefore number of weeks: 8.
 
How frequently   What and how   How long
2 x per week   long quiet endurance training speed 1      60 up to 90 minutes *
2 x per week   average endurance training speed 2   45 up to 60 minutes
2 x per three weeks   average endurance training speed 2   30 up to 45 minutes
At most 1 x per 3 weeks   intensive endurance training speed 3   30 up to 45 minutes
 * Explanation: not immediately the first week 90 minutes, but quietly builds per week.
   
   
Specific preparation period
Begin: 12 weeks for the eventual aim.
End:   6 weeks for the eventual aim.
Therefore number of weeks: 6.
 
How frequently   What and how   Time/distance
1 x per week long quiet endurance training speed 1 60 up to 90 minutes
2 x per week average endurance training speed 2 45 up to 60 minutes
1 x per two weeks intensive endurance training speed 3 * 30 up to 45 minutes
1 x per two weeks fartlek training 30 up to 45 minutes
1 x per week interval training: extensive long ** distance 2 to 4 miles
 

* Explanation:

  Or race (not fast).
           
 

** Explanation:

  Speed:   95% (first 3 weeks) en 100% (last 3 weeks).
      Distances:   600m 800m 1000m 1500m 1690m 2000m. Example 5x 1500m.
      Pause:   effort time:pause proportion 1:0,5 to dribble.
   
   
Intensive period
Begin: 6 weeks for the eventual aim.
End:   2 weeks for the eventual aim.
Therefore number of weeks: maximum 4.
 
How frequently   What and how   Time/distance
1 x per week   long quiet endurance training speed 1*  

60 up to 90 minutes

1 x per week   quiet endurance training speed 1   45 up to 60 minutes
1 x per week   average endurance training speed 2   45 up to 60 minutes
1 x per week  

 fartlek training **

 

 30 up to 45 minutes

1 x per week  

interval training: intensive long ***

 

 distance 4 to 6 miles

* Explanation:   1x per week on end of the training: 5 x 100m (pause: 100m to dribble).
         
** Explanation:   By this fartlek training the emphasis lies on the shorter pieces.
         
*** Explanation:   Do this intensive training only the first four weeks.
    Speed:   105%
    Distance:   600m 800m 1000m 1500m 2000m.  Example 2x (2x 2000m).
    Pause:   effort time:pause proportion 1:2 to dribble.
   
   

The last two weeks

 
   
The first week you run 50 percent of the training scope of  heaviest week.
   
A week before the race you do a firm 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 half-hour quietly. Do also some small accelerations.
   
   

Tool

 
   
Tip: Make your own running schedule 15 km and 10 EM advanced in PDF

 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013