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

Calculator running schedule 15 km and 10 EM beginners
Maximum 4 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? '; echo "\n"; echo ''; echo "\n"; echo ''; echo "\n"; echo ''; echo "\n"; echo ''; echo "\n"; echo ''; echo "\n"; echo ''; echo "\n"; echo ''; echo "\n"; echo ''; echo "\n"; echo ''; echo "\n"; echo ''; echo "\n"; echo ''; echo "\n"; echo ''; echo "\n"; echo ''; echo "\n"; echo ''; echo "\n"; echo ''; echo "\n"; echo ''; echo "\n"; echo ''; echo "\n"; echo ''; echo "\n"; echo ''; echo "\n"; ?>

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 3 days.

> mo   > tu   > we   > th   > fr   > za   > so  

On what day is the race?

> sa   > so   > another day

So correct?
∑"; echo " Preliminary: Take care for a good distribution of the training days."; $ok = 0; } if ( isset($_POST["duurl"]) == FALSE && isset($_POST["inter"]) == TRUE ) { echo ""; echo " Mistake: The day of the Long endurance training you have not yet declared."; $ok = 0; } if ( isset($_POST["duurl"]) == TRUE && isset($_POST["inter"]) == FALSE ) { echo ""; echo " Mistake: The day of the Interval training you have not yet declared."; $ok = 0; } if ( isset($_POST["inter"]) == TRUE && isset($_POST["duurl"]) == TRUE && $_POST["duurl"] == $_POST["inter"] ) { echo ""; echo " Mistake: The Endurance and Interval training you have entered on the same day."; $ok = 0; } $r = 0; if (isset($_POST["marst"]) == TRUE ) { $r++; } if (isset($_POST["dirst"]) == TRUE ) { $r++; } if (isset($_POST["worst"]) == TRUE ) { $r++; } if (isset($_POST["dorst"]) == TRUE ) { $r++; } if (isset($_POST["vrrst"]) == TRUE ) { $r++; } if (isset($_POST["zarst"]) == TRUE ) { $r++; } if (isset($_POST["zorst"]) == TRUE ) { $r++; } if ( $r == 0 && $ok == 1) // $r = aantal rustdagen. Ook bij formulier veranderen. Totaal 4x. { echo ""; echo " Mistake: You have no rest days declared. Take 3 days."; $ok = 0; } if ( $r < 3 && $ok == 1) // $r = aantal rustdagen. Ook bij formulier veranderen. Totaal 4x. { echo ""; echo " Mistake: You have not enough rest days declared. Take 3 days."; $ok = 0; } if ( $r > 3 && $ok == 1) // $r = aantal rustdagen. Ook bij formulier veranderen. Totaal 4x. { echo ""; echo " Mistake: You have too much rest days declared. Take 3 days."; $ok = 0; } if ( $r == 3 && $ok == 1 && isset($_POST["inter"]) == FALSE && isset($_POST["inter"]) == FALSE ) // $r = aantal rustdagen. Ook bij formulier veranderen. Totaal 4x. { echo ""; echo " Mistake: The day of Long endurance and Interval training you have not declared."; $ok = 0; } if ($ok == 1) { $rz = 0; if($_POST["duurl"] == $_POST["marst"]) { $rz = 1; } if($_POST["duurl"] == $_POST["dirst"]) { $rz = 1; } if($_POST["duurl"] == $_POST["worst"]) { $rz = 1; } if($_POST["duurl"] == $_POST["dorst"]) { $rz = 1; } if($_POST["duurl"] == $_POST["vrrst"]) { $rz = 1; } if($_POST["duurl"] == $_POST["zarst"]) { $rz = 1; } if($_POST["duurl"] == $_POST["zorst"]) { $rz = 1; } $iz = 0; if($_POST["inter"] == $_POST["marst"]) { $iz = 1; } if($_POST["inter"] == $_POST["dirst"]) { $iz = 1; } if($_POST["inter"] == $_POST["worst"]) { $iz = 1; } if($_POST["inter"] == $_POST["dorst"]) { $iz = 1; } if($_POST["inter"] == $_POST["vrrst"]) { $iz = 1; } if($_POST["inter"] == $_POST["zarst"]) { $iz = 1; } if($_POST["inter"] == $_POST["zorst"]) { $iz = 1; } if ( $rz == 1 && $iz == 0 ) { echo ""; echo " Mistake: On the day of the Long endurance you have also declared a rest day."; $ok = 0; } if ( $rz == 0 && $iz == 1 ) { echo ""; echo " Mistake: On the day of the Interval training you have also declared a rest day."; $ok = 0; } if ( $rz == 1 && $iz == 1 ) { echo ""; echo " Mistake: On the day of the Long endurance and Interval training you also declared a rest day."; $ok = 0; } } if ( isset($_POST["wedst"]) == FALSE && ($ok == 1) ) { echo ""; echo " Mistake: The day of the race you have not yet declared."; $ok = 0; } if($ok == 1) { echo ""; echo " Your running schedule is ready. Much success!"; } // Algemene voorbereidingsperiode $temp2[1][1] = "Endurance
training
Speed 2
45 min"; $temp2[1][2] = "Endurance
training
Speed 2
30 min"; $rldlp[1][1] = "Long
endurance
training
Speed 1
50 min"; $temp2[2][1] = "Endurance
training
Speed 2
30 min"; $temp2[2][2] = "Endurance
training
Speed 2+
25 min"; $temp2[2][3] = "Endurance
training
Speed 2
45 min"; $rldlp[2][1] = "Long
endurance
training
Speed 1
55 min"; $temp2[3][1] = "Endurance
training
Speed 2
45 min"; $temp2[3][2] = "Endurance
training
Speed 2
30 min"; $rldlp[3][1] = "Long
endurance
training
Speed 1
60 min"; $temp2[4][1] = "Endurance
training
Speed 2
30 min"; $temp2[4][2] = "Endurance
training
Speed 2+
35 min"; $temp2[4][3] = "Endurance
training
Speed 2
45 min"; $rldlp[4][1] = "Long
endurance
training
Speed 1
65 min"; $temp2[5][1] = "Endurance
training
Speed 2
45 min"; $temp2[5][2] = "Endurance
training
Speed 2
30 min"; $rldlp[5][1] = "Long
endurance
training
Speed 1
70 min"; // Specifieke voorbereidingsperiode $temp2[6][1] = "Endurance
training
Speed 2
30 min"; $intrv[6][1] = "Interval
extensive
8 x 2 (1)
S: 95 %"; $temp2[6][2] = "Endurance
training
Speed 2+
25 min"; $rldlp[6][1] = "Long
endurance
training
Speed 1
70 min"; $temp2[7][1] = "Endurance
training
Speed 2
45 min"; $intrv[7][1] = "Interval
extensive
5 (2)
10 (4)
5 (2)
S: 95 %"; $rldlp[7][1] = "Long
endurance
training
Speed 1
50 min"; $temp2[8][1] = "Endurance
training
Speed 2
30 min"; $intrv[8][1] = "Interval
extensive
8 x 2 (1)
S: 100 %"; $temp2[8][2] = "Endurance
training
Speed 2+
40 min"; $rldlp[8][1] = "Long
endurance
training
Speed 1
70 min"; $temp2[9][1] = "Endurance
training
Speed 2
45 min"; $intrv[9][1] = "Interval
extensive
5 (2)
10 (4)
5 (2)
S: 100 %"; $rldlp[9][1] = "Long
endurance
training
Speed 1
50 min"; // Intensieve periode $temp2[10][1] = "Endurance
training
Speed 2
30 min"; $intrv[10][1] = "Interval
extensive
10 (4)
5 (2)
10 (4)
S: 100 %"; $temp1[10][1] = "Endurance
training
Speed 1
45 min"; $rldlp[10][1] = "Long
endurance
training
Speed 1
70 min"; $temp2[11][1] = "Endurance
training
Speed 2
45 min"; $intrv[11][1] = "Interval
extensive
3 x 10 (4)
S: 100 %"; $temp1[11][1] = "Endurance
training
Speed 1
30 min"; $rldlp[11][1] = "Long
endurance
training
Speed 1
70 min"; // De laatste week $temp2[12][1] = "Endurance
training
Speed 2
30 min"; $temp1[12][1] = "Endurance
training
Speed 1
30 min"; $loslo[12][1] = "Quiet running
20 min"; $wdstr[12][1] = "15 km
16.1 km
race
Success!"; // Aanmaken verschillende trainingstijden. Handmatig invullen. Vaartspel als tempo 2 $gelkm[ 1]=0; $tijd1[ 1]=50; $tijd2[ 1]=75; $tijd3[ 1]=0; $tijdI[ 1]=0; $tijdD[ 1]=0; $gelkm[ 2]=0; $tijd1[ 2]=55; $tijd2[ 2]=100; $tijd3[ 2]=0; $tijdI[ 2]=0; $tijdD[ 2]=0; $gelkm[ 3]=0; $tijd1[ 3]=60; $tijd2[ 3]=75; $tijd3[ 3]=0; $tijdI[ 3]=0; $tijdD[ 3]=0; $gelkm[ 4]=0; $tijd1[ 4]=65; $tijd2[ 4]=100; $tijd3[ 4]=0; $tijdI[ 4]=0; $tijdD[ 4]=0; $gelkm[ 5]=0; $tijd1[ 5]=70; $tijd2[ 5]=75; $tijd3[ 5]=0; $tijdI[ 5]=0; $tijdD[ 5]=0; $gelkm[ 6]=0; $tijd1[ 6]=70; $tijd2[ 6]=55; $tijd3[ 6]=0; $tijdI[ 6]=16; $tijdD[ 6]=8; $gelkm[ 7]=0; $tijd1[ 7]=50; $tijd2[ 7]=45; $tijd3[ 7]=0; $tijdI[ 7]=20; $tijdD[ 7]=8; $gelkm[ 8]=0; $tijd1[ 8]=70; $tijd2[ 8]=70; $tijd3[ 8]=0; $tijdI[ 8]=16; $tijdD[ 8]=8; $gelkm[ 9]=0; $tijd1[ 9]=50; $tijd2[ 9]=45; $tijd3[ 9]=0; $tijdI[ 9]=20; $tijdD[ 9]=8; $gelkm[10]=0; $tijd1[10]=115; $tijd2[10]=30; $tijd3[10]=0; $tijdI[10]=20; $tijdD[10]=8; $gelkm[11]=0; $tijd1[11]=100; $tijd2[11]=45; $tijd3[11]=0; $tijdI[11]=30; $tijdD[11]=12; $gelkm[12]=16; $tijd1[12]=40; $tijd2[12]=30; $tijd3[12]=0; $tijdI[12]=0; $tijdD[12]=0; $trnd = $_POST["duurl"]; // $trnd = Dag duurloop $trni = $_POST["inter"]; // $trni = Dag interval $dws = $_POST["wedst"]; // $trni = Dag wedstrijd $pkm = $_POST["tijd10"]; // pkm = tijd over in km in sec $dpl = $pkm * 1.03; // dpl = drempel snelheid if ($ok == 1) { // Algemene voorbereidingsperiode invullen $i = 1; // i zijn de andere trainingsdagen 1, 2, 3 ect. Met andere worden: de dagen dat je niet de Lange duurloop of interval doet. if( isset($_POST["marst"])== FALSE && ($trnd != 1)){ $trn[1] = $i; $i++; } if( isset($_POST["dirst"])== FALSE && ($trnd != 2)){ $trn[2] = $i; $i++; } if( isset($_POST["worst"])== FALSE && ($trnd != 3)){ $trn[3] = $i; $i++; } if( isset($_POST["dorst"])== FALSE && ($trnd != 4)){ $trn[4] = $i; $i++; } if( isset($_POST["vrrst"])== FALSE && ($trnd != 5)){ $trn[5] = $i; $i++; } if( isset($_POST["zarst"])== FALSE && ($trnd != 6)){ $trn[6] = $i; $i++; } if( isset($_POST["zorst"])== FALSE && ($trnd != 7)){ $trn[7] = $i; $i++; } // $trn[5] = 2; betekend de tweede training vindt op vr plaats // $trn[1] = 0; Ma kan niet getraind worden. $trn1 = 0; $trn2 = 0; $trn3 = 0; $trn4 = 0; // via onderstaande wordt bepaald wanneer andere trainingen ($trn1, $trn2 ect) plaatsvinden. for ($t = 1; $t <= 7; $t++) { if ( $trn[$t] == 1 ) { $trn1 = $t; } } for ($t = 1; $t <= 7; $t++) { if ( $trn[$t] == 2 ) { $trn2 = $t; } } for ($t = 1; $t <= 7; $t++) { if ( $trn[$t] == 3 ) { $trn3 = $t; } } for ($t = 1; $t <= 7; $t++) { if ( $trn[$t] == 4 ) { $trn4 = $t; } } for ($w = 1; $w <= 5; $w++) { if ( $w == 1 || $w == 3 || $w == 5 ) // Drie trainingen per week { $dag[$w][$trnd] = $rldlp[$w][1]; $dag[$w][$trn1] = $temp2[$w][1]; $dag[$w][$trn2] = $temp2[$w][2]; } else // Vier trainingen per week { $dag[$w][$trnd] = $rldlp[$w][1]; $dag[$w][$trn1] = $temp2[$w][1]; $dag[$w][$trn2] = $temp2[$w][2]; $dag[$w][$trn3] = $temp2[$w][3]; } } // Invullen specifieke voorbereidingsperiode $i = 1; // i zijn de andere trainingsdagen 1, 2, 3 ect. Met andere worden: de dagen dat je niet de Lange duurloop of interval doet. if( isset($_POST["marst"])== FALSE && ($trnd != 1) && ($trni != 1) ){ $trn[1] = $i; $i++; } if( isset($_POST["dirst"])== FALSE && ($trnd != 2) && ($trni != 2) ){ $trn[2] = $i; $i++; } if( isset($_POST["worst"])== FALSE && ($trnd != 3) && ($trni != 3) ){ $trn[3] = $i; $i++; } if( isset($_POST["dorst"])== FALSE && ($trnd != 4) && ($trni != 4) ){ $trn[4] = $i; $i++; } if( isset($_POST["vrrst"])== FALSE && ($trnd != 5) && ($trni != 5) ){ $trn[5] = $i; $i++; } if( isset($_POST["zarst"])== FALSE && ($trnd != 6) && ($trni != 6) ){ $trn[6] = $i; $i++; } if( isset($_POST["zorst"])== FALSE && ($trnd != 7) && ($trni != 7) ){ $trn[7] = $i; $i++; } // $trn[5] = 2; betekend de tweede training vindt op vr plaats // $trn[1] = 0; Ma kan niet getraind worden. $trn1 = 0; $trn2 = 0; $trn3 = 0; $trn4 = 0; // via onder staande wordt bepaald wanneer trainingen ($trn1, $trn2 ect) plaatsvinden. for ($t = 1; $t <= 7; $t++) { if ( $trn[$t] == 1 ) { $trn1 = $t; } } for ($t = 1; $t <= 7; $t++) { if ( $trn[$t] == 2 ) { $trn2 = $t; } } for ($t = 1; $t <= 7; $t++) { if ( $trn[$t] == 3 ) { $trn3 = $t; } } for ($t = 1; $t <= 7; $t++) { if ( $trn[$t] == 4 ) { $trn4 = $t; } } for ($w = 6; $w <= 9; $w++) { if ( $w == 7 || $w == 9 ) // Drie trainingen per week { $dag[$w][$trnd] = $rldlp[$w][1]; $dag[$w][$trni] = $intrv[$w][1]; $dag[$w][$trn1] = $temp2[$w][1]; } else // Vier trainingen per week { $dag[$w][$trnd] = $rldlp[$w][1]; $dag[$w][$trni] = $intrv[$w][1]; $dag[$w][$trn1] = $temp2[$w][1]; $dag[$w][$trn2] = $temp2[$w][2]; } } // Invullen intensieve voorbereidingsperiode $i = 1; // i zijn de andere trainingsdagen 1, 2, 3 ect. Met andere worden: de dagen dat je niet de Lange duurloop of interval doet. if( isset($_POST["marst"])== FALSE && ($trnd != 1) && ($trni != 1) ){ $trn[1] = $i; $i++; } if( isset($_POST["dirst"])== FALSE && ($trnd != 2) && ($trni != 2) ){ $trn[2] = $i; $i++; } if( isset($_POST["worst"])== FALSE && ($trnd != 3) && ($trni != 3) ){ $trn[3] = $i; $i++; } if( isset($_POST["dorst"])== FALSE && ($trnd != 4) && ($trni != 4) ){ $trn[4] = $i; $i++; } if( isset($_POST["vrrst"])== FALSE && ($trnd != 5) && ($trni != 5) ){ $trn[5] = $i; $i++; } if( isset($_POST["zarst"])== FALSE && ($trnd != 6) && ($trni != 6) ){ $trn[6] = $i; $i++; } if( isset($_POST["zorst"])== FALSE && ($trnd != 7) && ($trni != 7) ){ $trn[7] = $i; $i++; } // $trn[5] = 2; betekend de tweede training vindt op vr plaats // $trn[1] = 0; Ma kan niet getraind worden. $trn1 = 0; $trn2 = 0; $trn3 = 0; $trn4 = 0; // via onder staande wordt bepaald wanneer trainingen ($trn1, $trn2 ect) plaatsvinden. for ($t = 1; $t <= 7; $t++) { if ( $trn[$t] == 1 ) { $trn1 = $t; } } for ($t = 1; $t <= 7; $t++) { if ( $trn[$t] == 2 ) { $trn2 = $t; } } for ($t = 1; $t <= 7; $t++) { if ( $trn[$t] == 3 ) { $trn3 = $t; } } for ($t = 1; $t <= 7; $t++) { if ( $trn[$t] == 4 ) { $trn4 = $t; } } for ($w = 10; $w <= 11; $w++) { $dag[$w][$trnd] = $rldlp[$w][1]; $dag[$w][$trni] = $intrv[$w][1]; $dag[$w][$trn1] = $temp2[$w][1]; // Verander TIP: met $trn1: temp1 en $trn2: temp2 kunnen worden omgedraaid afhankelijk van vorige trainingen $dag[$w][$trn2] = $temp1[$w][1]; } // In vullen van de laatste week of laatste twee weken. if ($dws != 0) { $dag[12][$dws-5] = $temp2[12][1]; $dag[12][$dws-3] = $temp1[12][1]; $dag[12][$dws-1] = $loslo[12][1]; $dag[12][$dws] = $wdstr[12][1]; } else { $dag[12][3] = "Race
is not in
weekend."; $dag[12][5] = "Fill in this
week by
yourself."; } // Vullen van de verschillende week-datum velden. $h = $_POST["start"]; // $h = Start week for($i = 1; $i <= 12; $i++) // AANPASSEN 20, 16, 12 { $week[(2*$i) - 1] = $wdat1[$h]; $week[2*$i] = $wdat2[$h]; $h++; } // Bepalen van anaerobe drempel snelheid per mile $mm = floor(($dpl * 1.609)/60); $ss = floor(($dpl * 1.609) - $mm*60); if($ss < 10){ $ss = "0$ss"; } $dml = "$mm:$ss"; // Bepalen van anaerobe drempel snelheid per km $mm = floor($dpl/60); $ss = floor($dpl - ($mm*60)); if($ss < 10){ $ss = "0$ss"; } $dkm = "$mm:$ss"; // Bepalen van anaerobe drempel snelheid mile per uur $mlu = round( ((3495/$pkm)/1.609)*10 )/10; // Bepalen van anaerobe drempel snelheid km per uur $kmu = round( (3495/$pkm)*10 )/10; // Bepalen haalbare streeftijd $tijd[0] = ( $pkm - ($pkm/100) * 12 ) * 0.75; // 800m $tijd[1] = ( $pkm - ($pkm/100) * 13.5 ) * 1.0; // 1000m $tijd[2] = ( $pkm - ($pkm/100) * 12 ) * 1.5; // 1500m $tijd[3] = ( $pkm - ($pkm/100) * 8 ) * 3.0; // 3000m $tijd[4] = ( $pkm - ($pkm/100) * 5 ) * 5.0; // 5000m $tijd[5] = $pkm * 10; // 10km $tijd[6] = ( $pkm + ($pkm/100) * 1.7 ) * 15.0; // 15km $tijd[7] = ( $pkm + ($pkm/100) * 1.7 ) * 16.1; // 16.1km $tijd[8] = ( $pkm + ($pkm/100) * 3.33 ) * 20.0; // 20km $tijd[9] = ( $pkm + ($pkm/100) * 3.33 ) * 21.1; // 21.1km $tijd[10] = ( $pkm + ($pkm/100) * 5.5 ) * 25.0; // 25km $tijd[11] = ( $pkm + ($pkm/100) * 11.5 ) * 42.2; // 42.2km // PER TRAININGSSCHEMA AFSTAND INSTELLEN 7 is 16.1 km // Bepalen streeftijd 15 km $a = 6; $tijd[$a] = round($tijd[$a]); $u = floor($tijd[$a]/3600); $m = floor(($tijd[$a] - ($u*3600) )/60); $s = floor($tijd[$a] - ($m*60)- ($u*3600)); if($a <= 4) // 800m till 5000m niet afronden { if($s < 10) $s = "0$s"; $tijd[$a] = "$m:$s"; } if($a > 4 && $a < 8) // 10km till 16.1 km afronden 30 sec { if($s < 15) $sec = ":00"; if($s >= 15 && $s < 45) $sec = ":30"; if($s >= 45) { $sec = ":00"; $m++; } if($m == 60) { $min = "00"; $u++; } if($m < 10 ) { $min = "0$m"; } if($m >= 10 && $m < 60) $min = $m; if($u == 0) $uur = " "; else $uur = "$u:"; $tijd[$a] = "$uur$min$sec"; } if($a >= 8) // 20km till 42km afronden naar boven { $m++; if($m == 60) { $u++; $m = 0; } if($m < 10) { $m = "0$m"; } if($u==0) $u= " "; else $u= "$u:"; $tijd[$a] = "$u$m:00"; } $stf15 = $tijd[$a]; // Bepalen streeftijd 16.1 km $a = 7; $tijd[$a] = round($tijd[$a]); $u = floor($tijd[$a]/3600); $m = floor(($tijd[$a] - ($u*3600) )/60); $s = floor($tijd[$a] - ($m*60)- ($u*3600)); if($a <= 4) // 800m till 5000m niet afronden { if($s < 10) $s = "0$s"; $tijd[$a] = "$m:$s"; } if($a > 4 && $a < 8) // 10km till 16.1 km afronden 30 sec { if($s < 15) $sec = ":00"; if($s >= 15 && $s < 45) $sec = ":30"; if($s >= 45) { $sec = ":00"; $m++; } if($m == 60) { $min = "00"; $u++; } if($m < 10 ) { $min = "0$m"; } if($m >= 10 && $m < 60) $min = $m; if($u == 0) $uur = " "; else $uur = "$u:"; $tijd[$a] = "$uur$min$sec"; } if($a >= 8) // 20km till 42km afronden naar boven { $m++; if($m == 60) { $u++; $m = 0; } if($m < 10) { $m = "0$m"; } if($u==0) $u= " "; else $u= "$u:"; $tijd[$a] = "$u$m:00"; } $stf16 = $tijd[$a]; // Huidige 10 km tijd in schrijfwijze $t10 = $pkm * 10; $u = floor($t10/3600); $m = floor(($t10 - ($u*3600) )/60); $s = floor($t10 - ($m*60)- ($u*3600)); if($s == 0 ) $sec = ":00"; if($s == 30) $sec = ":30"; $min = 60 * $u + $m; $t10 = "$min$sec"; // Bepalen van het aantal gelopen meters per minuut bij verschilldende tempo's $mdp = (1000/$dpl) * 60; // Meters per minuut gelopen op de drempel snelheid. $mt1 = $mdp * 0.75; // Meters per minuut gelopen in tempo 1 (75%). Eventueel 75 - 80 : 0.775 $mt2 = $mdp * 0.85; // Meters per minuut gelopen in tempo 2 (85%). Eventueel 85 - 90 : 0.875 $mt3 = $mdp * 0.93; // Meters per minuut gelopen in tempo 3 (93%). Eventueel 93 - 95 : 0.940 $mti = $mdp * 1.00; // Meters per minuut gelopen bij interval. Alle tempo's 100 % nemen. $mtd = 250; // Meters per minuut gelopen bij dribbelen interval; // Bepalen van de totaalafstand schema en weektotalen $totschema = 0; for($i = 1; $i <= 12; $i++) // AANTAL { $totweek[$i] = ($gelkm[$i] * 1000) + ($tijd1[$i] * $mt1) + ($tijd2[$i] * $mt2) + ($tijd3[$i] * $mt3) + ($tijdI[$i] * $mti) + ($tijdD[$i] * $mtd); $totwkkm[$i] = round($totweek[$i]/1000); $totwkml[$i] = round($totweek[$i]/1610); $totschema = $totschema + $totweek[$i]; } $totml = round(($totschema/1.609)/10)*10; $totkm = round($totschema/10)*10; $totml = round($totml/1000); $totkm = round($totkm/1000); // Vullen van de weektotaal for($i = 1; $i <= 12; $i++) // AANTAL { if( $totwkkm[$i] <= 99 ) { $totwkkm[$i] = ' ' + $totwkkm[$i]; } else { if( $totwkkm[$i] <= 999 ) { $totwkkm[$i] = ' ' + $totwkkm[$i]; } } } for($i = 1; $i <= 20; $i++) // AANTAL { if( $totwkml[$i] <= 99 ) { $totwkml[$i] = ' ' + $totwkml[$i]; } else { if( $totwkml[$i] <= 999 ) { $totwkml[$i] = ' ' + $totwkml[$i]; } } } } ?>


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

Target time for the 15 km is:    And for the 10 EM:

For this schedule you run in total approximately: mile or km

Read also the Explanation under the schedule.

Print 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
 

Print this schedule

Explanation
 
This running schedule is made using: Running schedule 15 km beginners maximum 4 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.
The target time is based on your current 10 km time. For more information: Race expectations.
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 for 15 km and 10 EM for beginners assumes that you can run at least an hour without problems. 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 3. See: Overview runningschedules.
For a total overview of the schedules: Overview runningschedules.

 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013