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Calculator running schedule marathon
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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 7 till 14) do you want to do interval training?

> mo   > tu   > we   > th   > fr   > sa   > so  

When do you want to have a rest day? Take 2 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 Long 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 2 days."; $ok = 0; } if ( $r < 2 && $ok == 1) // $r = aantal rustdagen. Ook bij formulier veranderen. Totaal 4x. { echo ""; echo " Mistake: You have not enough rest days declared. Take 2 days."; $ok = 0; } if ( $r > 2 && $ok == 1) // $r = aantal rustdagen. Ook bij formulier veranderen. Totaal 4x. { echo ""; echo " Mistake: You have too much rest days declared. Take 2 days."; $ok = 0; } if ( $r == 2 && $ok == 1 && isset($_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
35 min"; $temp1[1][1] = "Endurance
training
Speed 1
40 min"; $temp2[1][2] = "Endurance
training
Speed 2
50 min"; $rldlp[1][1] = "Long
endurance
training
Speed 1
55 min"; $temp2[2][1] = "Endurance
training
Speed 2
50 min"; $temp1[2][1] = "Endurance
training
Speed 1
50 min"; $temp2[2][2] = "Endurance
training
Speed 2
35 min"; $temp3[2][1] = "Endurance
training
Speed 3
25 min"; $rldlp[2][1] = "Long
endurance
training
Speed 1
60 min"; $temp2[3][1] = "Endurance
training
Speed 2
35 min"; $temp1[3][1] = "Endurance
training
Speed 1
40 min"; $temp2[3][2] = "Endurance
training
Speed 2
50 min"; $rldlp[3][1] = "Long
endurance
training
Speed 1
65 min"; $temp2[4][1] = "Endurance
training
Speed 2
50 min"; $temp1[4][1] = "Endurance
training
Speed 1
50 min"; $temp2[4][2] = "Endurance
training
Speed 2
35 min"; $rldlp[4][1] = "Long
endurance
training
Speed 1
70 min"; $temp2[5][1] = "Endurance
training
Speed 2
35 min"; $temp1[5][1] = "Endurance
training
Speed 1
40 min"; $temp2[5][2] = "Endurance
training
Speed 2
50 min"; $temp3[5][1] = "Endurance
training
Speed 3
40 min"; $rldlp[5][1] = "Long
endurance
training
Speed 1
75 min"; $temp2[6][1] = "Endurance
training
Speed 2
50 min"; $temp1[6][1] = "Endurance
training
Speed 1
50 min"; $temp2[6][2] = "Endurance
training
Speed 2
35 min"; $rldlp[6][1] = "Long
endurance
training
Speed 1
80 min"; // Specifieke voorbereidingsperiode $vaart[7][1] = "Fartlek
50 min"; $temp1[7][1] = "Endurance
training
Speed 1
30 min"; $tempM[7][1] = "Endurance
training
Marathon
speed
35 min"; $rldlp[7][1] = "Long
endurance
training
Speed 1
12 mile"; $intrv[8][1] = "Interval
extensive
long
S: 95 %"; $temp1[8][1] = "Endurance
training
Speed 1
45 min"; $temp2[8][1] = "Endurance
training
Speed 2
50 min"; $rldlp[8][1] = "Long
endurance
training
Speed 1
80 min"; $vaart[9][1] = "Fartlek
50 min"; $temp1[9][1] = "Endurance
training
Speed 1
30 min"; $tempM[9][1] = "Endurance
training
Marathon
speed
45 min"; $rldlp[9][1] = "Long
endurance
training
Speed 1
14 mile"; $intrv[10][1] = "Interval
extensive
long
S: 95 %"; $temp1[10][1] = "Endurance
training
Speed 1
45 min"; $temp2[10][1] = "Endurance
training
Speed 2
50 min"; $rldlp[10][1] = "Long
endurance
training
Speed 1
16 mile"; $vaart[11][1] = "Fartlek
50 min"; $temp1[11][1] = "Endurance
training
Speed 1
30 min"; $tempM[11][1] = "Endurance
training
Marathon
speed
35 min"; $rldlp[11][1] = "Long
endurance
training
Speed 1
80 min"; // Intensieve periode $temp1[12][1] = "Endurance
training
Speed 1
30 min"; $vaart[12][1] = "Fartlek
50 min"; $temp1[12][2] = "Endurance
training
Speed 1
45 min"; $temp2[12][1] = "Endurance
training
Speed 2
50 min"; $rldlp[12][1] = "Long
endurance
training
Speed 1
18 mile"; $temp1[13][1] = "Endurance
training
Speed 1
45 min"; $intrv[13][1] = "Interval
extensive
long
S: 95 %"; $temp1[13][2] = "Endurance
training
Speed 1
30 min"; $temp2[13][1] = "Endurance
training
Speed 2
50 min"; $rldlp[13][1] = "Long
endurance
training
Speed 1
20 mile"; $temp1[14][1] = "Endurance
training
Speed 1
30 min"; $vaart[14][1] = "Fartlek
50 min"; $temp1[14][2] = "Endurance
training
Speed 1
45 min"; $tempM[14][1] = "Endurance
training
Marathon
speed
45 min"; $rldlp[14][1] = "Long
endurance
training
Speed 1
80 min"; // De laatste twee weken $temp1[15][1] = "Endurance
training
Speed 1
30 min"; $intrv[15][1] = "Interval
extensive
long
S: 95 %"; $temp2[15][1] = "Endurance
training
Speed 2
30 min"; $rldlp[15][1] = "Long
endurance
training
Speed 1
80 min"; $temp3[16][1] = "Endurance
training
Speed 3
25 min"; $temp1[16][1] = "Endurance
training
Speed 1
30 min"; $loslo[16][1] = "Quiet running
15 min"; $wdstr[16][1] = "The
Marathon
Success!"; // Aanmaken verschillende trainingstijden. Handmatig invullen. $vaart[][] = "Fartlek als Tempo 2 $gelkm[ 1]=0; $tijd1[ 1]=95; $tijd2[ 1]=85; $tijd3[ 1]=0; $tijdI[ 1]=0; $tijdD[ 1]=0; $gelkm[ 2]=0; $tijd1[ 2]=110; $tijd2[ 2]=85; $tijd3[ 2]=25; $tijdI[ 2]=0; $tijdD[ 2]=0; $gelkm[ 3]=0; $tijd1[ 3]=105; $tijd2[ 3]=85; $tijd3[ 3]=0; $tijdI[ 3]=0; $tijdD[ 3]=0; $gelkm[ 4]=0; $tijd1[ 4]=120; $tijd2[ 4]=85; $tijd3[ 4]=0; $tijdI[ 4]=0; $tijdD[ 4]=0; $gelkm[ 5]=0; $tijd1[ 5]=115; $tijd2[ 5]=85; $tijd3[ 5]=40; $tijdI[ 5]=0; $tijdD[ 5]=0; $gelkm[ 6]=0; $tijd1[ 6]=130; $tijd2[ 6]=85; $tijd3[ 6]=0; $tijdI[ 6]=0; $tijdD[ 6]=0; $gelkm[ 7]=20; $tijd1[ 7]=30; $tijd2[ 7]=50; $tijd3[ 7]=35; $tijdI[ 7]=0; $tijdD[ 7]=0; $gelkm[ 8]=0; $tijd1[ 8]=125; $tijd2[ 8]=50; $tijd3[ 8]=0; $tijdI[ 8]=30; $tijdD[ 8]=10; $gelkm[ 9]=23; $tijd1[ 9]=30; $tijd2[ 9]=50; $tijd3[ 9]=45; $tijdI[ 9]=0; $tijdD[ 9]=0; $gelkm[10]=26; $tijd1[10]=45; $tijd2[10]=50; $tijd3[10]=0; $tijdI[10]=30; $tijdD[10]=10; $gelkm[11]=0; $tijd1[11]=110; $tijd2[11]=50; $tijd3[11]=35; $tijdI[11]=0; $tijdD[11]=0; $gelkm[12]=29; $tijd1[12]=75; $tijd2[12]=50; $tijd3[12]=0; $tijdI[12]=0; $tijdD[12]=0; $gelkm[13]=32; $tijd1[13]=75; $tijd2[13]=50; $tijd3[13]=0; $tijdI[13]=30; $tijdD[13]=10; $gelkm[14]=0; $tijd1[14]=155; $tijd2[14]=50; $tijd3[14]=45; $tijdI[14]=0; $tijdD[14]=0; $gelkm[15]=0; $tijd1[15]=110; $tijd2[15]=30; $tijd3[15]=0; $tijdI[15]=30; $tijdD[15]=10; $gelkm[16]=42; $tijd1[16]=40; $tijd2[16]=25; $tijd3[16]=0; $tijdI[16]=0; $tijdD[16]=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; $trn5 = 0; // via onderstaande wordt bepaald wanneer andere trainingen ($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 = $t; } } for ($t = 1; $t <= 7; $t++) { if ( $trn[$t] == 5 ) { $trn5 = $t; } } for ($w = 1; $w <= 6; $w++) { if ( $w == 1 || $w == 3 || $w == 4 || $w == 6 ) // Vier trainingen per week { $dag[$w][$trnd] = $rldlp[$w][1]; $dag[$w][$trn1] = $temp2[$w][1]; $dag[$w][$trn2] = $temp1[$w][1]; $dag[$w][$trn3] = $temp2[$w][2]; } else // Vijf trainingen per week { $dag[$w][$trnd] = $rldlp[$w][1]; $dag[$w][$trn1] = $temp2[$w][1]; $dag[$w][$trn2] = $temp1[$w][1]; $dag[$w][$trn3] = $temp2[$w][2]; $dag[$w][$trn4] = $temp3[$w][1]; } } // 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 = 7; $w <= 11; $w++) { if ( $w == 7 || $w == 9 || $w == 11) { $dag[$w][$trnd] = $rldlp[$w][1]; $dag[$w][$trni] = $vaart[$w][1]; $dag[$w][$trn1] = $temp1[$w][1]; $dag[$w][$trn2] = $tempM[$w][1]; } else { $dag[$w][$trnd] = $rldlp[$w][1]; $dag[$w][$trni] = $intrv[$w][1]; $dag[$w][$trn1] = $temp1[$w][1]; $dag[$w][$trn2] = $temp2[$w][1]; } } // 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; } } // 12 $dag[12][$trnd] = $rldlp[12][1]; $dag[12][$trni] = $vaart[12][1]; $dag[12][$trn1] = $temp1[12][1]; $dag[12][$trn2] = $temp1[12][2]; $dag[12][$trn3] = $temp2[12][1]; // 13 $dag[13][$trnd] = $rldlp[13][1]; $dag[13][$trni] = $intrv[13][1]; $dag[13][$trn1] = $temp1[13][1]; $dag[13][$trn2] = $temp1[13][2]; $dag[13][$trn3] = $temp2[13][1]; // 14 $dag[14][$trnd] = $rldlp[14][1]; $dag[14][$trni] = $vaart[14][1]; $dag[14][$trn1] = $temp1[14][1]; $dag[14][$trn2] = $temp1[14][2]; $dag[14][$trn3] = $tempM[14][1]; // In vullen van de een na laatste week $dag[15][$trnd] = $rldlp[15][1]; $dag[15][$trni] = $intrv[15][1]; $dag[15][$trn1] = $temp2[15][1]; $dag[15][$trn2] = $temp1[15][1]; // In vullen van de een na laatste week $dag[15][$trnd] = $rldlp[15][1]; $dag[15][$trni] = $intrv[15][1]; $dag[15][$trn1] = $temp2[15][1]; $dag[15][$trn2] = $temp1[15][1]; // In vullen van de laatste week. if ($dws != 0) { $dag[16][$dws-4] = $temp3[16][1]; $dag[16][$dws-3] = $temp1[16][1]; $dag[16][$dws-1] = $loslo[16][1]; $dag[16][$dws] = $wdstr[16][1]; } else { $dag[16][3] = "Race
is not in
weekend."; $dag[16][5] = "Fill in this
week by
yourself."; } // Vullen van de verschillende week-datum velden. $h = $_POST["start"]; // $h = Start week for($i = 1; $i <= 16; $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 $a = 11; // PER TRAININGSSCHEMA AFSTAND INSTELLEN 7 is 16.1 km $tijd[$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"; } $stf = $tijd[$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 <= 16; $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 <= 16; $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 marathon is:

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
6
till


mile

km
Specific preparation period
7
till


mile

km
8
till


mile

km
9
till


mile

km
10
till


mile

km
11
till


mile

km
Intensive period
12
till


mile

km
13
till


mile

km
14
till


mile

km
The last two weeks
15
till


mile

km
16
till


mile

km
 

Print this schedule

Explanation
 
This running schedule is made using: Running schedule marathon half advanced. 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 running speed and heart rate values see the page: Endurance run training table and Interval table.
For the interval training schedule: Running schedule marathon half advanced.
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.
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.
For a total overview of the schedules: Overview runningschedules.

 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013