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Calculator running schedule 15 km and 10 EM beginners
Maximum 3 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?

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 4 days.

mo   tu   we   th   fr   za   so  

On what day is the race?

sa   so   another day

So correct?
· Preliminary: Take care for a good distribution of the training days.


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.

PDF version of 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
 

PDF version of this schedule


Explanation running schedule

 
 
· This running schedule is made using: Running schedule 15 km beginners maximum 3 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 anaërobe 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 4. See: Overview runningschedules.
· For a total overview of the schedules: Overview runningschedules.

 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013