15K & 10 Mile Training

15K & 10 Mile Training

The 15K is a useful and exciting racing distance. It’s a “between” distance. The 15K offers a challenge for those who have run their first 5K and 10K races and want to go a bit further without quite committing to a marathon, or even a half marathon. Experienced runners enjoy the 15K, because it offers a different distance, one to relieve boredom. I always have liked running 15K races and have had some of my best times and performances at this 9.3-mile distance, as well as in slightly longer 10-mile races.

SEE ALL 15K & 10 MILE PROGRAMS

Click on the links below for access to 15K training programs for Novice, Intermediate and Advanced runners. If you are new to running or haven’t run a race as long as 15K, you probably will want to choose my Novice Program. It features three days of running plus two days of cross training. Long runs peak at 8 miles, just short of your race distance. On two days, I suggest you do some strength training combined with stretching. One day is dedicated to rest.

More experienced runners may want to select my Intermediate Program. It is one step up in degree of difficulty from the Novice program, featuring five days of running–and one of those days features speedwork: tempo runs and training on the track. Long runs peak at 10 miles, further than you’ll run in the actual 15K race.I also suggest that Intermediate runners strength train two days a week as well as cross train. One day is also dedicated to rest.

Only the most seasoned runners should select my Advanced Program. It’s tough and features six or seven days of running. (Advanced runners are given the option of running or resting on Fridays.) It also contains two days of speedwork on Tuesdays and Wednesdays. Long runs peak at 13 miles. No cross-training, since Advanced runners usually prefer to run, not bike, swim or walk. Only a small percentage of runners can prosper following a training program this tough, so think twice before selecting it.

For the full 10-week schedules, click on one of the links to the Novice, Intermediate, or Advanced programs. On these screens, you will also find instructions on how to do the different workouts, but for more detailed instructions plus extra training advice and tips, consider signing up for one of my Virtual programs, available through TrainingPeaks. Click here to access the menu listing all of my Virtual training programs. For ten weeks leading up to the 15K or 10-mile race of your choice, I will send you daily emails telling you how to train.

So lace up your running shoes. It’s time to start training for your next 15K or 10-mile race.

15K & 10 Mile Training

  • Novice

    This 10-week training program is designed for Novice runners training for a 10-Mile or 15K run. It should be most helpful for first-timers, those...

  • Intermediate

    For the 15K (and 10 Mile) distance, this Intermediate Training Program was designed to be used by runners who might be running five to...

  • Advanced

    The following 10-week schedule is for Advanced runners: individuals who compete regularly in races up to 10-Miles or beyond and who want to improve...