15K Training Plan: Build Strength, Endurance, and Speed

Published on November 6 by Matt

Ready to take on a 15K challenge? This training plan is designed to help you prepare for your race and improve your running fitness. Remember to consult with a healthcare professional before starting any new workout regimen.

Note: Adjust the mileage and intensity based on your current fitness level.

Phase 1: Base Building (4-6 weeks)

• Week 1-2:
  • Monday: Easy run (30 minutes)
  • Wednesday: Interval training (4 x 400m intervals with 400m recovery jog)
  • Friday: Easy run (30 minutes)
  • Sunday: Long run (60 minutes)
• Week 3-4:
  • Monday: Easy run (30 minutes)
  • Wednesday: Hill repeats (6 x 30 seconds uphill, 30 seconds downhill recovery)
  • Friday: Easy run (30 minutes)
  • Sunday: Long run (75 minutes)

Phase 2: Build-Up (4-6 weeks)

• Week 1-2:
  • Monday: Easy run (30 minutes)
  • Wednesday: Tempo run (20 minutes at a challenging pace)
  • Friday: Easy run (30 minutes)
  • Sunday: Long run (90 minutes)
• Week 3-4:
  • Monday: Easy run (30 minutes)
  • Wednesday: Interval training (6 x 600m intervals with 600m recovery jog)
  • Friday: Easy run (30 minutes)
  • Sunday: Long run (105 minutes)

Phase 3: Peak (2-3 weeks)

• Week 1-2:
  • Monday: Easy run (30 minutes)
  • Wednesday: Easy run (30 minutes)
  • Friday: Easy run (30 minutes)
  • Sunday: Long run (120 minutes)

Race Week:

• Monday: Easy run (30 minutes)
• Tuesday: Rest or light yoga
• Wednesday: Easy run (20 minutes)
• Thursday: Rest
• Friday: Rest
• Saturday: Race Day!

Additional Tips:

• Listen to Your Body: If you're feeling pain, take a rest day or modify your workout.
• Stay Hydrated: Drink plenty of water throughout the day, especially before, during, and after your runs.
• Fuel Your Body: Eat a balanced diet with plenty of carbohydrates, protein, and healthy fats.
• Cross-Training: Incorporate activities like swimming or cycling to reduce impact on your joints.
• Rest and Recovery: Prioritize sleep to allow your body to recover and repair.

By following this training plan and listening to your body, you can successfully prepare for your 15K race. Good luck!