Important information
The training schedule for this distance requires that you already are able to run/jog at least 10 km.
You will notice that the total distance of some training programs don't always match with the training's indications. For example some trainings on tracks with units of 5 x 2000m show a total distance of 17km. This difference comes from the warm up and recup time of about 3 km each.
Min = minutes, jogging = low, constant speed (ideally flat terrain, no accelerations)
| Wk. |
|
Day |
|
Training |
|
km |
|
km/Wk. |
|
| 1 |
|
Mo |
|
|
|
|
|
|
|
| 1 |
|
Tu |
|
Jogging 9 km/~60 Min. à 6:45 |
|
9 |
|
|
|
| 1 |
|
We |
|
|
|
|
|
|
|
| 1 |
|
Th |
|
Endurance run (fast) 10 km/~60 Min. à 6:00 |
|
12 |
|
|
|
| 1 |
|
Fr |
|
|
|
|
|
|
|
| 1 |
|
Sa |
|
|
|
|
|
|
|
| 1 |
|
Su |
|
Jogging (easy) 19 km/~130 Min. à 7:00 |
|
19 |
|
40 km |
|
| 2 |
|
Mo |
|
|
|
|
|
|
|
| 2 |
|
Tu |
|
Jogging 7 km/47 Min. à 6:45 |
|
7 |
|
|
|
| 2 |
|
We |
|
|
|
|
|
|
|
| 2 |
|
Th |
|
Endurance run (fast) 10 km/~60 Min. à 6:00 |
|
12 |
|
|
|
| 2 |
|
Fr |
|
|
|
|
|
|
|
| 2 |
|
Sa |
|
Jogging 10 km/~70 Min. à 6:45 |
|
10 |
|
|
|
| 2 |
|
Su |
|
Jogging 21 km/~140 Min. à 6:45 |
|
21 |
|
50 km |
|
| 3 |
|
Mo |
|
|
|
|
|
|
|
| 3 |
|
Tu |
|
Jogging 7 km/47 Min. à 6:45 |
|
7 |
|
|
|
| 3 |
|
We |
|
|
|
|
|
|
|
| 3 |
|
Th |
|
Endurance run 10 km/~60 Min. à 6:00 |
|
10 |
|
|
|
| 3 |
|
Fr |
|
|
|
|
|
|
|
| 3 |
|
Sa |
|
|
|
|
|
|
|
| 3 |
|
Su |
|
Jogging 25 km/~170 Min. à 6:45 |
|
25 |
|
42 km |
|
| 4 |
|
Mo |
|
|
|
|
|
|
|
| 4 |
|
Tu |
|
Speed play: 5 km à 6:20, 5 km à 5:50 |
|
10 |
|
|
|
| 4 |
|
We |
|
|
|
|
|
|
|
| 4 |
|
Th |
|
Endurance run 10 km/~60 Min. à 6:00 |
|
10 |
|
|
|
| 4 |
|
Fr |
|
|
|
|
|
|
|
| 4 |
|
Sa |
|
Jogging 7 km/47 Min. à 6:45 |
|
7 |
|
|
|
| 4 |
|
Su |
|
Test competition 10 km, Desired time ca. 55:00 mm:ss |
|
11 |
|
38 km |
|
| 5 |
|
Mo |
|
|
|
|
|
|
|
| 5 |
|
Tu |
|
Jogging 7 km/47 Min. à 6:45 |
|
7 |
|
|
|
| 5 |
|
We |
|
|
|
|
|
|
|
| 5 |
|
Th |
|
Endurance run 10 km/~60 Min. à 6:00 |
|
10 |
|
|
|
| 5 |
|
Fr |
|
|
|
|
|
|
|
| 5 |
|
Sa |
|
Jogging 6 km/41 Min. à 6:45 |
|
6 |
|
|
|
| 5 |
|
Su |
|
Jogging 26 km/~180 Min. à 6:45 |
|
26 |
|
49 km |
|
| 6 |
|
Mo |
|
|
|
|
|
|
|
| 6 |
|
Tu |
|
Endurance run 10 km/~60 Min. à 6:00 |
|
10 |
|
|
|
| 6 |
|
We |
|
|
|
|
|
|
|
| 6 |
|
Th |
|
Jogging 8 km/~55 Min. à 6:45 |
|
8 |
|
|
|
| 6 |
|
Fr |
|
|
|
|
|
|
|
| 6 |
|
Sa |
|
|
|
|
|
|
|
| 6 |
|
Su |
|
Jogging 20 km/~130 Min. à 6:25 |
|
20 |
|
38 km |
|
| 7 |
|
Mo |
|
|
|
|
|
|
|
| 7 |
|
Tu |
|
Endurance run 13 km/~80 Min. à 6:00 |
|
13 |
|
|
|
| 7 |
|
We |
|
|
|
|
|
|
|
| 7 |
|
Th |
|
Endurance run 10 km/~60 Min. à 6:00 |
|
10 |
|
|
|
| 7 |
|
Fr |
|
|
|
|
|
|
|
| 7 |
|
Sa |
|
Jogging (easy) 5 km/35 Min. à 7:00 |
|
5 |
|
|
|
| 7 |
|
Su |
|
Test competition Half-Marathon, Desired time ca. 2:00 h:mm |
|
22 |
|
50 km |
|
| 8 |
|
Mo |
|
|
|
|
|
|
|
| 8 |
|
Tu |
|
Jogging (easy) 0 km à 7:00 |
|
-- |
|
|
|
| 8 |
|
We |
|
|
|
|
|
|
|
| 8 |
|
Th |
|
Jogging 13 km/~90 Min. à 6:45 |
|
13 |
|
|
|
| 8 |
|
Fr |
|
|
|
|
|
|
|
| 8 |
|
Sa |
|
Jogging 8 km/~55 Min. à 6:45 |
|
8 |
|
|
|
| 8 |
|
Su |
|
Jogging 29 km/~200 Min. à 6:45 |
|
29 |
|
50 km |
|
| 9 |
|
Mo |
|
|
|
|
|
|
|
| 9 |
|
Tu |
|
Jogging 6 km/41 Min. à 6:45 |
|
6 |
|
|
|
| 9 |
|
We |
|
|
|
|
|
|
|
| 9 |
|
Th |
|
Endurance run 18 km/~120 Min. à 6:30 |
|
18 |
|
|
|
| 9 |
|
Fr |
|
|
|
|
|
|
|
| 9 |
|
Sa |
|
Jogging 7 km/47 Min. à 6:45 |
|
7 |
|
|
|
| 9 |
|
Su |
|
Endurance run 20 km/~130 Min. à 6:30 |
|
20 |
|
51 km |
|
| 10 |
|
Mo |
|
|
|
|
|
|
|
| 10 |
|
Tu |
|
Endurance run (fast) 12 km/~80 Min. à 6:30 |
|
14 |
|
|
|
| 10 |
|
We |
|
|
|
|
|
|
|
| 10 |
|
Th |
|
|
|
|
|
|
|
| 10 |
|
Fr |
|
Jogging 4 km/27 Min. à 6:45 |
|
4 |
|
|
|
| 10 |
|
Sa |
|
|
|
|
|
|
|
| 10 |
|
Su |
|
Competition Marathon, Desired time ca. 4:30 h:mm |
|
43 |
|
61 km |
|
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