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These trainings have passed photocopied from hand in hand between the popular runners, they are the trainings most adapted to every runner, in times and distances.
  Here below you can see the index of trainings schedule; you choose most adapted to your needs.


TRAININGS SCHEDULLE FOR 10 KM


  • Training for 10 km in 30 minutes
    (average: 3 minutes por km.)
  • You can run to this time if you can do:
    200 metres in 28 seconds
    400 metres in 59 seconds
    1000 metres in 2 minutes and 36 seconds

  • Training for 10 km in 32 minutes
    (average: 3 minutes 12 seconds por km.)
    You can run to this time if you can do:
    200 metres in 29 seconds
    400 metres in 62 seconds
    1000 metres in 2 minutes and 50 seconds

  • Training for 10 km in 34 minutes
    (average: 3 minutes 24 seconds por km.)
    You can run to this time if you can do:
    200 metres in 30 seconds
    400 metres in 64 seconds
    1000 metres in 3 minutes

  • Training for 10 km in 36 minutes
    (average: 3 minutes 36 seconds por km.)
    You can run to this time if you can do:
    200 metres in 31 seconds
    400 metres in 65 seconds
    1000 metres in 3 minutes and 15 seconds

  • Training for 10 km in 38 minutes
    (average: 3 minutes 48 seconds por km.)
    You can run to this time if you can do:
    200 metres in 33 seconds
    400 metres in 70 seconds
    1000 metres in 3 minutes and 23 seconds

  • Training for 10 km in 40 minutes
    (average: 4 minutes por km.)
    You can run to this time if you can do:
    200 metres in 36 seconds
    400 metres in 75 seconds
    1000 metres in 3 minutes and 35 seconds

  • Training for 10 km in 43 minutes
    (average: 4 minutes 18 seconds por km.)
    You can run to this time if you can do:
    200 metres in 37 seconds
    400 metres in 78 seconds
    1000 metres in 3 minutes and 42 seconds

  • Training for 10 km in 45 minutes
    (average: 4 minutes 30 seconds por km.)
    You can run to this time if you can do:
    200 metres in 38 seconds
    400 metres in 81 seconds
    1000 metres in 3 minutes and 55 seconds

  • Training for 10 km in 48 minutes
    (average: 4 minutes 48 seconds por km.)
    You can run to this time if you can do:
    200 metres in 39 seconds
    400 metres in 84 seconds
    1000 metres in 4 minutes and 15 seconds

  • Training for 10 km in 50 minutes
    (average: 5 minutes km.)
    You can run to this time if you can do:
    200 metres in 41 seconds
    400 metres in 87 seconds
    1000 metres in 4 minutes and 32 seconds

  • Training for 10 km in 53 minutes
    (average: 5 minutes 18 seconds por km.)
    You can run to this time if you can do:
    200 metres in 42 seconds
    400 metres in 89 seconds
    1000 metres in 4 minutes and 48 seconds







TRAININGS SCHEDULE FOR 15 KM

  • Training for 15 km in 46 minutes
    (average: 3 minutes 4 seconds por km.)
    You can run to this time if you can do:
    10 km in 30 minutes

  • Training for 15 km in 52 minutes
    (average: 3 minutes 28 seconds por km.)
    You can run to this time if you can do:
    10 km in 33 minutes

  • Training for 15 km in 55 minutes
    (average: 3 minutes 40 seconds por km.)
    You can run to this time if you can do:
    10 km in 35 minutes and 30 seconds

  • Training for 15 km in 59 minutes
    (average: 3 minutes 56 seconds por km.)
    You can run to this time if you can do:
    10 km in 38 minutes and 15 seconds

  • Training for 15 km in 64 minutes
    (average: 4 minutes 16 seconds por km.)
    You can run to this time if you can do:
    10 km in 42 minutes

  • Training for 15 km in 67 minutes
    (average: 4 minutes 28 seconds por km.)
    You can run to this time if you can do:
    10 km in 43 minutes and 45 seconds

  • Training for 15 km in 73 minutes
    (average: 4 minutes 52 seconds por km.)
    You can run to this time if you can do:
    10 km in 46 minutes and 20 seconds

  • Training for 15 km in 78 minutes
    (average: 5 minutes 12 seconds por km.)
    You can run to this time if you can do:
    10 km in 49 minutes

  • Training for 15 km in 82 minutes
    (average: 5 minutes 28 seconds por km.)
    You can run to this time if you can do:
    10 km in 52 minutes





TRAININGS SCHEDULE FOR 15 KM

  • Training for 20 km in 63 minutes
    (average: 3 minutes 9 seconds por km.)
    You can run to this time if you can do:
    10 km in 30 minutes

  • Training for 20 km in 70 minutes
    (average: 3 minutes 30 seconds por km.)
    You can run to this time if you can do:
    10 km in 33 minutes

  • Training for 20 km in 76 minutes
    (average: 3 minutes 51 seconds por km.)
    You can run to this time if you can do:
    10 km in 35 minutes and 30 seconds.

  • Training for 20 km in 83 minutes
    (average: 4 minutes 9 seconds por km.)
    You can run to this time if you can do:
    10 km in 38 minutes and 15 seconds.

  • Training for 20 km in 89 minutes
    (average: 4 minutes 27 seconds por km.)
    You can run to this time if you can do:
    10 km in 42 minutes.

  • Training for 20 km in 95 minutes
    (average: 4 minutes 45 seconds por km.)
    You can run to this time if you can do:
    10 km in 43 minutes and 45 seconds.

  • Training for 20 km in 102 minutes
    (average: 5 minutes 6 seconds por km.)
    You can run to this time if you can do:
    10 km in 46 minutes and 20 seconds.

  • Training for 20 km in 108 minutes
    (average: 5 minutes 24 seconds por km.)
    You can run to this time if you can do:
    10 km in 49 minutes.

  • Training for 20 km in 115 minutes
    (average: 5 minutes 45 seconds por km.)
    You can run to this time if you can do:
    10 km in 52 minutes.







TRAININGS SCHEDULE FOR HALF MARATHON

  • Training for half maraton in 67 minutes
    (average: 3 minutes 11 seconds por km.)
    You can run to this time if you can do:
    10 km in 30 minutes.

  • Training for half maraton in 75 minutes
    (average: 3 minutes 33 seconds por km.)
    You can run to this time if you can do:
    10 km in 33 minutes.

  • Training for half maraton in 81 minutes
    (average: 3 minutes 50 seconds por km.)
    You can run to this time if you can do:
    10 km in 35 minutes and 30 seconds.

  • Training for half maraton in 89 minutes
    (average: 4 minutes 13 seconds por km.)
    You can run to this time if you can do:
    10 km in 38 minutes and 15 seconds.

  • Training for half maraton in 95 minutes
    (average: 4 minutes 30 seconds por km.)
    You can run to this time if you can do:
    10 km in 42 minutes

  • Training for half maraton in 102 minutes
    (average: 4 minutes 50 seconds por km.)
    You can run to this time if you can do:
    10 km in 43 minutes and 45 seconds.

  • Training for half maraton in 109 minutes
    (average: 5 minutes 10 seconds por km.)
    You can run to this time if you can do:
    10 km in 46 minutes and 20 seconds.

  • Training for half maraton in 116 minutes
    (average: 5 minutes 30 seconds por km.)
    You can run to this time if you can do:
    10 km in 49 minutes

  • Training for half maraton in 122 minutes
    (average: 5 minutes 47 seconds por km.)
    You can run to this time if you can do:
    10 km in 52 minutes




TRAININGS SCHEDULE FOR MARATHON

  • Training for maraton in 2 hours and 30 minutes
    (average: 3 minutes 33 seconds por km.)
    You can run to this time if you can do:
    1 km in 2 minutes and 55 seconds
    10 km in 32 minutes and 30 seconds.

  • Training for maraton in 2 hours and 40 minutes
    (average: 3 minutes 47 seconds por km.)
    You can run to this time if you can do:
    1 km in 3 minutes and 8 seconds
    10 km in 34 minutes and 30 seconds.

  • Training for maraton in 2 hours and 50 minutes
    (average: 4 minutes 2 seconds por km.)
    You can run to this time if you can do:
    1 km in 3 minutes and 17 seconds
    10 km in 36 minutes and 45 seconds.

  • Training for maraton in 3 hours
    (average: 4 minutes 16 seconds por km.)
    You can run to this time if you can do:
    1 km in 3 minutes and 38 seconds
    10 km in 38 minutes and 30 seconds.

  • Training for maraton in 3 hours and 10 minutes
    (average: 4 minutes 30 seconds por km.)
    You can run to this time if you can do:
    1 km in 3 minutes and 38 seconds
    10 km in 41 minutes.

  • Training for maraton in 3 hours and 20 minutes
    (average: 4 minutes 44 seconds por km.)
    You can run to this time if you can do:
    1 km in 3 minutes and 45 seconds
    10 km in 43 minutes and 15 seconds.

  • Training for maraton in 3 hours and 30 minutes
    (average: 5 minutes por km.)
    You can run to this time if you can do:
    1 km in 3 minutes and 50 seconds
    10 km in 44 minutes and 30 seconds.

  • Training for maraton in 3 hours and 45 minutes
    (average: 5 minutes 20 seconds por km.)
    You can run to this time if you can do:
    1 km in 4 minutes and 15 seconds
    10 km in 47 minutes and 30 seconds.

  • Training for maraton in 4 hours
    (average: 5 minutes 41 seconds por km.)
    You can run to this time if you can do:
    1 km in 4 minutes and 32 seconds
    10 km in 50 minutes and 30 seconds.

  • Training for survival marathon.
    Training for career of survival marathon.
    You can do it if you can continue the raised training.
    It thought to finish the marathon.
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