16-Week 15K Training Plan

 

WEEK	MON.	TUES.	WED.	THUS.	FRI.	SAT.	SUN.
1	REST	EASY RUN	REST	TEMPO RUN	REST	REST	LONG RUN
		2 miles @ 12:00		4 miles @ 11:00			5 miles @ 12:00
2	REST	EASY RUN	REST	SPEEDWORK	REST	REST	LONG RUN
		2 miles @ 12:00		4 miles @ Build Speed With Ease (10:40)			6 miles @ 12:00
3	REST	EASY RUN	REST	TEMPO RUN	REST	REST	LONG RUN
		2 miles @ 12:00		4 miles @ 11:00			7 miles @ 12:00
4	REST	EASY RUN	REST	EASY RUN	REST	REST	EASY RUN
		4 miles @ 12:00		3 miles @ 12:00			4 miles @ 12:00
5	REST	EASY RUN	REST	TEMPO RUN	REST	REST	LONG RUN
		2 miles @ 11:40		4 miles @ 10:40			5 miles @ 12:00
6	REST	EASY RUN	REST	SPEEDWORK	REST	REST	LONG RUN
		2 miles @ 11:40		4 miles @ Build Speed With Ease (10:30)			6 miles @ 12:00
7	REST	EASY RUN	REST	TEMPO RUN	REST	LONG RUN	REST
		2 miles @ 11:40		4 miles @ 10:40		7 miles @ 12:00
8	EASY RUN	REST	REST	EASY RUN	REST	EASY RUN	REST
	4 miles @ 12:00			4 miles @ 12:00		4 miles @ 12:00
9	EASY RUN	TEMPO RUN	REST	EASY RUN	REST	LONG RUN	REST
	2 miles @ 11:30	3 miles @ 10:30		2 miles @ 12:00 & 1 mile @ 10:30		8 miles @ 12:00
10	EASY RUN	REST	REST	SPEED RUN	REST	LONG RUN	REST
	2 miles @ 11:30			5 miles @ Build Speed With Ease (10:40)		9 miles @ 12:00
11	REST	TEMPO RUN	REST	EASY RUN	REST	REST	LONG RUN
		4 miles @ 10:40		2 miles @ 11;30			10 miles @ 12:00
12	REST	EASY RUN	EASY RUN	EASY RUN	REST	EASY RUN	REST
		3+ miles @ 11:30	2 miles @ 11:30	4 miles @ 11:30		6 miles @ 11:30
13	REST	EASY RUN	REST	TEMPO RUN	EASY RUN	REST	LONG RUN
		2 miles @ 11:00		5 miles @ 10:40	2 miles @ 11:30		11 miles @ 12:00
14	REST	EASY RUN	REST	SPEEDWORK	EASY RUN	REST	LONG RUN
		2 miles @ 11:00		5 miles @ Build Speed With Ease (10:20)	2 miles @ 11:30		12 miles @ 12:00
15	REST	EASY RUN	REST	TEMPO RUN	EASY RUN	REST	LONG RUN
		2 miles @ 11:00		6 miles @ 10:40	2 miles @ 11:00		9.3 miles @ 11:30 (Practice Race Run)
16	REST	EASY RUN	REST	TEMPO RUN	REST	RACE DAY	REST
		2 miles @ 12:00		5 miles @ 10:40		15K @ 10:30

This Training Plan is geared toward an intermediate runner who wants to set a PR (personal record) in a 15K Race. 

What defines an Intermediate runner? You should be running five to six times a week, averaging 15-25 miles weekly training. You probably also should have run a few 5Ks and 10Ks, and ideally a 10 miler.

Now, I do not think I am at an intermeidate runners level as of yet as I only run 3-4 times a week and average around 10+ mile a week right now (though that will be increasing over the next 8 weeks) but I also do not consider myself an easy runner either as I have run a few 5Ks and one 10K so far…….so that is why I chose this plan instead of an easy runners plan!  Also, I will be PRing no matter what as this is my first 15K!  =)

To achieve a PR in a 15K, you are going to have to follow a multi-faceted Training Plan that includes Tempo Runs, Speed Work, and Long Runs.  In addition, the tough runs required under this Training Plan will no doubt tire you out; thus, ample Easy Runs and Rest Days are built into the Plan.

Here are a few more notes regarding the type of runs that form the foundation of this program…….

Tempo Runs

Tempo runs help you develop your anaerobic threshold. Completing these runs is critical to your success on Race Day, because a Race Day effort is in effect a Tempo Run effort.

Speed Work Runs

Speed Work Runs–like Tempo Runs–improve your high end fitness. Thus, these workouts are also integral to achieving your goal on Race Day.

Long Runs

Long Runs provide you the base fitness required before you really tune your body up with Tempo Runs and Speed Work. If most of your runs are on the road and you’re not sure how far you run, you can figure out the mileage by using www.MapMyRun.com.

Easy Runs

These runs are done at a VERY Easy pace and aim to loosen up your muscles after your Long Runs or Tempo Days.

Rest Days

Rest Days are a critical component of this Training Plan. Days off permit your body to sufficiently recover and guard against significant injuries that could derail your training. DO NOT pass on Rest Days. It is better to be well-rested and a bit under-fit on Race Day than getting to the starting line in an overtrained state.

My Medal & I (Miracle Miles 15K Race)