No cross-training, since Advanced runners usually prefer to run, not bike, swim or walk. (Advanced runners are given the option of running or resting on Fridays.) It also contains two days of speedwork on Tuesdays and Wednesdays. It’s tough and features six or seven days of running. Only the most seasoned runners should select my Advanced Program.

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. 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. More experienced runners may want to select my Intermediate Program. On two days, I suggest you do some strength training combined with stretching. Long runs peak at 8 miles, just short of your race distance. It features three days of running plus two days of cross training. 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. 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.Ĭlick on the links below for access to 15K training programs for Novice, Intermediate and Advanced runners. Experienced runners enjoy the 15K, because it offers a different distance, one to relieve boredom. 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. The 15K is a useful and exciting racing distance.

Download hal higdon 15k training