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Running schedule 15 km and 10 EM beginners
Maximum 4 trainings per week

 

 

See also: Overview running schedules.

 

Important points of interest

 
   
PDF version of this schedule.
   
Tip: Make your own running schedule 15 km max. 4 trainings per week in PDF
   
The preparation period is: 12 weeks. The number of trainings per week is: 3 (sometimes 4).
   
There exists also a running schedule 15 km and 10 EM beginners where the number of trainings is maximum 3 per week. See: Overview running schedules.
   
There is also a running schedule 15 km and 10 EM with the aim of quiet running the race. See: 15 km / 10 EM 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 running schedule15 km en 10 EM for beginners goes out of that you can run at least one hour without problems.
   
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: 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*
2 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 week average endurance training speed 2 30 up to 45 minutes
1 x per two weeks average endurance training speed 2+ * 25 up to 45 minutes
1 x per week interval training: extensive long ** total 30 minutes
 

* Explanation:

  Or race (not fast).
           
 

** Explanation:

  Speed:   95% (first 2 weeks) en 100% (last 2 weeks).
      Times:   5 min (2) 10 min (4) 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   quiet endurance training speed 1   30 up to 45 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:   10 min (4)  5 min (2) 10 min (4)  or  3 x 10 min (4)
    Pause:   Between ( ).  How: to dribble.
   
   

The last week

 
   
At the beginning of the week you do a endurance training of a half hour in speed 2. Halfway the week you do the same in speed 1.
   
A day before the race you run 20 minutes quietly. Do also some small accelerations.
   
   

Tool

 
   
Tip: Make your own running schedule 15 km max. 4 trainings per week in PDF

 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013