16-Week 15K Training Plan
|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 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 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 http://www.MapMyRun.com.
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 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.