introduction: the above schedule is for intermediate runners: individuals who want to improve their performances in either a 15k or a 10-mile race. runs: the runs of 3-6 miles on mondays, tuesdays and thursdays are designed to be done at a comfortable pace. tempo runs: a tempo run is a continuous run with a buildup in the middle to near 15k race pace. run the 800s at about the pace you would run in a 5k race.
a schedule will be written with the entire training session in mind, not just what you should be doing that day. if you're a bit lost about what you should be doing, we've got plenty of strength training workouts for runners, including home workouts that you can do from your living room. the schedule will take you up to over 50 miles a week, which is about as much training as is compatible with a lifestyle that involves a job and a family. training will be three days a week, with an average weekly mileage of 15 miles.
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. 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. 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.
they have to develop the endurance to run 13.1 miles (without overdoing it and getting injured), deal with new race-day logistics, and learn how to fuel up for a long effort – all while trying to remember that the whole experience should be fun. ‘they’re nervous because many of them have never done 13.1, not even in training,’ says jenny hadfield, co-author of running for mortals. ‘many beginners find running a half to be life-changing,’ she says. ‘for this distance, you have got to put in the work.’ you want to do the majority of your runs at a comfortable, conversational pace, and finish each run feeling like you have the energy – and desire – to run another mile. ‘if at the end of your run, you’re gasping for air, or in pain, then you’re going too fast,’ says hamilton .
ideally, you should be able to run 5k in 25-26 minutes and a 10k in less than 54 minutes. there’s also the mental side: you need to be confident your body can keep going for two hours. if you are pushing the pace to get faster or adding distance to go further, your body will talk back to you. bend your right knee and raise your leg so your right shin is parallel to the ground. how: get in a plank forming a line from your head to feet. hold for two secs, squeezing your glutes, then return to start.