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This running schedule is made using:
Running
schedule 15 km beginners maximum 3 trainings per week.
Read this page also. |
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Your anaerobic running speed threshold
is calculated as a result of your current 10 km / 6.2 miles time. |
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For an overview of the
corresponding endurance running speed and heart rate values see the page:
Endurance run training table. |
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At the interval training the number between brackets
is the pause time. The speed (S:) during this training is a percentage of the anaërobe threshold. |
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The anaerobic threshold is
approximately equal to: 220-age-15. Another method is: take
80 % (beginners) to 90 % (advanced) of the maximum heart rate. |
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The target time is based on your
current 10 km time. For more information:
Race expectations. |
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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. |
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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. |
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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. |
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There is also running schedule
for beginners with the number of training per week is
maximum 4. See: Overview runningschedules. |
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For a total overview of the schedules: Overview runningschedules. |
