FREE 15K Training Plan [With PDF]

This 15K training plan is intended for runners looking to improve their 15K time.

In this article, you can also download a PDF 15K training plan for FREE.

Before you start following the plan, it is recommended that you have already run at least 10K.

If you haven’t, I suggest you go through the 10K training plan first.

The training plan includes 10 weeks of training with 4 training sessions per week. For better clarity, it is divided into three parts:

1-2 – Building phase – preparation for more intensive workouts
3-7 – Specific – intensive and specific workouts
8-10 – Taper – lower-volume training before the race

Every fourth week is easier and serves to recover and adapt your body to stress.

Every runner is an individual for themself and each of us knows our body best.

Therefore, adjust the training plan to your capabilities. If you feel tired, rest that day.

However, don’t let a lack of discipline and motivation stop you from sticking to the plan and achieving your goal.

Tip
Adapt the training plan to yourself. The only important thing is to make sure that you take at least 1 day off after the interval and long run.

Below is a 10 week 15K training plan (in miles).

	MON	TUE	WED	THU	FRI	SAT	SUN
WEEK 1	REST	EASY RUN 3 mi	REST	FARTLEK 40′ 10′ + 20′ (1′-1′) + 10′	REST	EASY RUN 3 mi	LONG RUN 4 mi
WEEK 2	REST	EASY RUN 3 mi	REST	FARTLEK 40′ 10′ + 20′ (2′-2′) + 10′	REST	EASY RUN 3 mi	LONG RUN 5 mi
WEEK 3	REST	EASY RUN 3 mi	REST	FARTLEK 40′ 10′ + 20′ (2′-1′) + 10′	REST	EASY RUN 3 mi	LONG RUN 6 mi
WEEK 4	REST	EASY RUN 2,5 mi	REST	FARTLEK 34′ 10′ + 5′-4′-3′-2′-1′ with 1′ light jogging in between + 5′	REST	EASY RUN 3 mi	LONG RUN 5 mi
WEEK 5	REST	EASY RUN 3 mi + 3 x 100m strides	REST	INTERVALS 8 x 400m, P 1′	REST	TEMPO RUN 2 x 1.2 mi, P 3′	LONG RUN 6 mi
WEEK 6	REST	EASY RUN 3 mi + 3 x 100m strides	REST	INTERVALS 5 x 800m, P 2′	REST	TEMPO RUN 3 mi	LONG RUN 7 mi
WEEK 7	REST	EASY RUN 3 mi + 3 x 100m strides	REST	INTERVALS 8 x 500m, P 90”	REST	TEMPO RUN 3 x 1.2 mi, P 3′	LONG RUN 8 mi
WEEK 8	REST	EASY RUN 3 mi	REST	FARTLEK 37′ 10′ + 1′-2′-3′-4′-3′-2′-1′ with 1′ light jogging in between + 5′	REST	EASY RUN 3 mi	LONG RUN 6 mi
WEEK 9	REST	EASY RUN 3 mi + 3 x 100m strides	REST	INTERVALS 6 x 500m, P 90”	REST	TEMPO RUN 2 x 1.2 mi, P 3′	LONG RUN 5 mi
WEEK 10	REST	EASY RUN 3 mi	REST	INTERVALS 3 x 1000m, P 2′	REST	EASY RUN 2 mi + 3 x 100m strides	15K (9.3 mi)

Below is a 10 week 15K training plan (in kilometers).

	MON	TUE	WED	THU	FRI	SAT	SUN
WEEK 1	REST	EASY RUN 5 km	REST	FARTLEK 40′ 10′ + 20′ (1′-1′) + 10′	REST	EASY RUN 5 km	LONG RUN 6 km
WEEK 2	REST	EASY RUN 5 km	REST	FARTLEK 40′ 10′ + 20′ (2′-2′) + 10′	REST	EASY RUN 5 km	LONG RUN 8 km
WEEK 3	REST	EASY RUN 5 km	REST	FARTLEK 40′ 10′ + 20′ (2′-1′) + 10′	REST	EASY RUN 5 km	LONG RUN 10 km
WEEK 4	REST	EASY RUN 4 km	REST	FARTLEK 34′ 10′ + 5′-4′-3′-2′-1′ with 1′ light jogging in between + 5′	REST	EASY RUN 5 km	LONG RUN 8 km
WEEK 5	REST	EASY RUN 5 km + 3 x 100m strides	REST	INTERVALS 8 x 400m, P 1′	REST	TEMPO RUN 2 x 2 km, P 3′	LONG RUN 10 km
WEEK 6	REST	EASY RUN 5 km + 3 x 100m strides	REST	INTERVALS 5 x 800m, P 2′	REST	TEMPO RUN 5 km	LONG RUN 12 km
WEEK 7	REST	EASY RUN 5 km + 3 x 100m strides	REST	INTERVALS 8 x 500m, P 90”	REST	TEMPO RUN 3 x 2 km, P 3′	LONG RUN 14 km
WEEK 8	REST	EASY RUN 5 km	REST	FARTLEK 37′ 10′ + 1′-2′-3′-4′-3′-2′-1′ with 1′ light jogging in between + 5′	REST	EASY RUN 5 km	LONG RUN 10 km
WEEK 9	REST	EASY RUN 5 km + 3 x 100m strides	REST	INTERVALS 6 x 500m, P 90”	REST	TEMPO RUN 2 x 2 km, P 3′	LONG RUN 8 km
WEEK 10	REST	EASY RUN 5 km	REST	INTERVALS 3 x 1000m, P 2′	REST	EASY RUN 3 km + 3 x 100m strides	15K

Download FREE 15K training plan

Structure of the 15K training plan

15K training plan includes a combination of different types of training: easy run, fartlek, interval, tempo run, long run, and strength training.

EASY RUN

Goal: it serves as a warm-up before a particular workout, as a cooldown after training, or for recovery, as a separate workout

Warm-up: if you are doing an easy run as a separate workout, for warm-up do mobility exercises and dynamic stretches

Cooldown: if you are doing an easy run as a separate workout, for cool-down do static stretching exercises

Pace: run by feel at a light intensity, you should feel comfortable and relaxed while running

Tip
You can’t run too slow when you jog, just too fast. A common mistake runners make is running too fast on days when they should be doing low-intensity workouts.

FARTLEK

Goal: improve speed and endurance, make it easier to overcome the changes in pace during the race

Warm-up: 10 minutes of light, continuous running, without stopping, moving on to the main part of training

Cooldown: 10 minutes of light jogging, static stretching exercises

Pace: run by feel, without tracking your pace. Listen to your body. The pace varies from slow running up to 70% of your maximum speed. Run fast sections at a faster but controlled pace, at about 70% of your maximum, and run slow sections at an easy pace to recover and prepare yourself for a faster section.

Example: FARTLEK 40’ = 10’ + 20’ (1’-1’) + 10’

40’ –total duration of fartlek is 40 minutes
10’ –10 minutes of warm-up running at a light intensity
20’ (1’-1’) –20 minutes are the part in which you alternate between fast and slow sections, that is, 1 minute of faster running followed by 1 minute of slower running, which means that there will be a total of 10 faster and 10 slower sections
10’ – 10 minutes of light jogging (cooldown)

INTERVALS

Goal: improve endurance and speed endurance, running economy, the body’s ability to break down lactic acid (increase the lactate threshold), and develop a sense of pace

Warm-up: 10 minutes of light jogging, mobility exercises, dynamic stretches, running drills – 2 x 40m (ankling and high knees), 3x 60m strides

Cooldown: 10 minutes of light jogging, static stretching exercises

Pace: run the shorter intervals (400m, 500m) at a 5K race pace, and the longer intervals (800m) at a 10K race pace

Example: INTERVALS 5 x 800 m, P 2′

Warm up as directed. Rest.
Then run a total of 5 intervals of 800m.
After each interval, there is a break of 2 minutes of standing still.
After you finish the main part of the workout, continue jogging (cool down according to the instructions).

TEMPO RUN

Goal: teaches your body to handle more lactic acid, improve endurance, improve running economy, delay tired legs, increase tolerance to discomfort, and help control emotions when it becomes difficult

Warm-up: 1 mi of light jogging, 3 x 100m strides

Cooldown: 1 mi of light jogging

Pace: a pace at which you can run for about 60 minutes, between half-marathon pace and 15K run pace

Example: TEMPO RUN 2 x 1.2mi, P 3′

Warm up as directed. Rest.
Then run a total of 2 intervals of 1.2 miles each.
After each interval, there is a break of 3 minutes of standing still.
After you finish the main part of the workout, continue jogging (cool down according to the instructions).

Example: TEMPO RUN 3 mi

Warm-up 1 mile and, without stopping, move on to the main part of the workout, that is, 3 miles of running at the set pace.
After the main part of the training has been done in continuity, cooldown 1 mile.

LONG RUN

Goal: improve endurance, teach the body to use fat as a fuel source, not glycogen or stored sugar, which results in a longer duration of glycogen stores and helps you avoid “hitting the wall”, builds your self-confidence and mental strength, enables you to test your equipment and try out refreshments to avoid possible inconveniences on race day

Warm-up: mobility exercises and dynamic stretches

Cooldown: static stretching exercises

Pace: conversational pace, a pace at which you feel comfortable and are able to talk

STRIDES

Strides are gradual accelerations over distances between 60 and 100 meters. In this training plan, you will do them after light jogging or as a part of the warm-up before interval training.

Goal: developing speed and improving your running technique

Pace: they are performed at a pace that ranges from very light to 90% of your maximum speed

STRENGTH TRAINING

In addition to running, add strength training. By strengthening the entire body, you will reduce your risk of injury, improve strength and stability, correct muscle imbalances, and therefore become faster.

Do strength training at least twice a week on days that suit you best.

Research has shown that it is optimal to do strength training 2 to 3 times a week over the course of 8 to 12 weeks, in order to improve the running capabilities of more advanced middle- and long-distance runners.

During the last two weeks of training (weeks 9 and 10), avoid strength training so that you are rested before the start of the race.

See strength training with all exercises in the article Strength Training for Runners (Top 19 Workout Exercises).

REST DAY

For progress, in addition to diversity, rest is also important. Don’t neglect your rest days, no matter how good you feel.

Tip
Adequate recovery is just as important as training. More training does not mean faster progress but, on the contrary, a greater risk of injury and overtraining.