How to run distances between 13 and 18 km

For the preparation of races over distances greater than 10 km and less than the distance of the half marathon, we are often asked for a training schedule.

Non-beginner runners who already know their value on 10 km and who can easily deal with training over distances of 12-13 km are the ones who will benefit from the table.

*Thomas Laux** is a sports psychologist and an assistant professor at the University of Duisburg-Essen in Germany. He is a certified coach for the German Athletics Federation (DLV), and a member of the German National Team for cross-country running.

He has worked as a sport psychologist in the professional soccer team FC Schalke 04, and he is also an active coach for several amateur clubs.


RG = race pace
FL = slow bottom (RG + 30 ″)
FM = medium bottom (RG + 15 ″)
FP = progressive bottom to be performed in 3 steps at decreasing distance and increasing speed
RM = average repetitions
CR = pace changes
FK = fartlek

For quality sessions, a good warm-up of at least 12 minutes and at least 4 stretches is essential. One of the most reliable tests for medium distances is the 5 x 2000 test, which can be performed with 2 minutes of standing rest. If you have run the 2 km at an average of 8 ‘, then the RG will be equal to 4.20 per km, based on the average obtained at KM.

1. The test must be repeated three times, and if the average of the three repetitions is

2.  20, it means that the RG is

3. The test can be done in two different ways: * With the athlete in the starting position. * With the athlete in the standing position, arms hanging down and hands behind his back. If the RG is below .


Monday: FL 9 km
Tuesday: rest
Wednesday: 5 km FM + 5 km FL
Thursday: RM 6 x 1 km RG – 15 ″ recovery 2 min walking or running souplesse
Friday: FL 11 km
Saturday: rest
Sunday: FP 13 km


Monday: rest
Tuesday: 3 km FL + 3 km RG + 3 km FL
Wednesday: FL 10 km
Thursday: FK 2 minutes + 2 minutes x 10 times
Friday: FP 10 km
Saturday: rest
Sunday: FL 15 km


Monday: rest
Tuesday: CR 1 km RG + 1 km FM x 5 times
Wednesday: FL 9 km
Thursday: FM 11 km
Friday: FL 12 km
Saturday: rest
Sunday: FP 15 km


Monday: rest
Tuesday: 6 km RG + 2 km FM + 2 km FL
Wednesday: FL 10 km
Thursday: 2 km RG – 20 ″ + 3 km RG – 10 ″ + 4 km FL
Friday: FK 2 minutes + 2 minutes x 10 times
Saturday: rest
Sunday: FL 17 km

Monday: rest
Tuesday: 7 km RG + 3 km FM
Wednesday: FP 12 km
Thursday: FL 13 km
Friday: RM 8 x 1 km RG – 20 ″ rec 3 minutes walking
Saturday: rest
Sunday: FL 16 km


Monday: rest
Tuesday: 9 km RG + 3 km FL
Wednesday: FL 12 km
Thursday: CR 1 km RG + 1 km RM x 5 times
Friday: 4 km RG – 10 ″ + 2 km FM + 2 km FL
Saturday: rest
Sunday: FP 16 km

Monday: rest
Tuesday: 14 km rg + 5 ″
Wednesday: FL 13 km
Thursday: 3 km RG – 10 ″ + 2 km RG – 15 ″ + 2 x 1 km RG – 20 ″ recovery 3 minutes walking
Friday: 6 km RG – 10 ″ + 4 min recovery from standstill + 6 x 1 km RG – 10 ″ recovery 2 min walking
Saturday: rest
Sunday: FP 18 km


Monday: rest
Tuesday: 8 km RG + 6 km FL
Wednesday: FK 2 minutes + 2 minutes x 10 times
Thursday: FL 13 km
Friday: rest or FL 5 km
Saturday: rest
Sunday: RACE

Is daily running bad?

Experts recommend three to four runs per week for novices. You can run five days a week if you’ve been jogging for a while and know how to pace yourself.

What should my 5K pace be?

Many runners finish a 5K in 30-40 minutes, and many runners are happy with this time.

What is a 5K run?

3.1 mi

5K = 3.1 miles. The distance isn’t a barrier. A 5K run is ideal for a novice. In two months, you can train for a 5K run.

How long is 18 km run?

A half-marathon in under two hours is a popular objective for seasoned runners. An average speed of 9:09 minutes per mile is regarded an acceptable half-marathon time among runners.

Is 15km easy?

A correctly paced 15K would be around 2% slower or easier. “The difference between a 10K and a 15K is usually running around or under an hour,” says Lisa Reichmann, a running instructor at Run Farther and Faster near Washington, DC.

Will I lose weight if I run 3x/wk?

More Running Weight Loss Tips

In a few months, you’ll be able to run 8 kilometers. Running 8 miles 3 times a week for 3 weeks will burn 3,600 calories or a pound of fat! Running faster burns more calories per mile.

Is 10km a day good?

To be clear, running 10k a day will not change your life. No, it won’t make you whole, and it can potentially injure you if you overdo it. Running requires food, time, energy, water, and shelter.

What is a good 10km run time?

Casual runners may normally finish a 10k race in 50-70 minutes. A 10k takes between 56 and 64 minutes on average. A healthy runner could finish a 10k in 43 to 50 minutes. Your age affects your 10k time.

In one hour, I can run 10km!

Here are my three favorite ways to speed up your 10k in an hour:

Tempo jogs Tempo runs are like ordinary runs, but with a twist.

Fartleks. Fun workout, dumb name.

HIIT. Interval training is systematic Fartleks.

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