Mar 24

15k Training Schedule

Tags: — podrey @ 8:18 am

I’ve run several 5Ks over the past few months, and the next two races are longer distances.  I have a 10k (6.2 miles) in two weeks, and a 15k (9.3 miles) in eight weeks.  I looked up a training plan over at Hal Higdon’s site.  There are several training programs available for a 15K, and i chose the Novice plan, as it’s only slightly more rigorous than the workout schedule I’ve already adopted.

Here is my training program, modified to fit into my life.  Items in black are scheduled, and items in blue are my actual workouts so far.  I need to step it up a little, but this is very doable.

Week Mon Tue Wed Thu Fri Sat Sun
1 Stretch & Strengthen 30 min cross 2 m run 2 m run + strength Rest 2 m run 30 min cross
9-Mar bodysculpt 50 min yoga 3 m run

3 m run
2 Stretch & Strengthen 30 min cross 3 m run Rest 2 m run + strength 30 min cross 2 m run
16-Mar bodysculpt 3.25 m run bodysculpt 30 min walk
3 Stretch & Strengthen 35 min cross 3 m run Rest 2 m run + strength 30 min cross 4 m run
23-Mar bodysculpt
4 Stretch & Strengthen 35 min cross 2 m run Rest 2 m run + strength 2 m run 40 min cross
30-Mar
Cary Road Race
5 Stretch & Strengthen 30 min cross 4 m run Rest 3 m run + strength 40 min cross 5 m run
6-Apr
6 Stretch & Strengthen 30 min cross 4 m run Rest 3 m run + strength 50 min cross 6 m run
13-Apr
7 Stretch & Strengthen 30 min cross 3 m run Rest 3 m run + strength 50 min cross 4 m run
20-Apr
8 Stretch & Strengthen 30 min cross 5 m run Rest 3 m run + strength 60 min cross 7 m run
27-Apr
9 Stretch & Strengthen 30 min cross 5 m run Rest 3 m run + strength 60 min cross 8 m run
4-May
10 Stretch & Strengthen 30 min cross 3 m run 2 m run + strength 2 m run or rest Rest The 15-K
11-May

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