15K training plan
The more the merrier

Perfect! You already reached the 10K during your training sessions and want to set a new challenge: Running 15K. Running 15K can be seen as a milestone and would make you already a semi experienced runner. With the 15K training plan you are working towards the halfmarathon (21K) and focus on your stamina.

What can you expect from the 15K training plan?

Just as a reminder: What is jogging ?

During the 10K training plan we introduced you with the term called ‘jogging’. Jogging means you are training between walking and running speed. When you jog your speed will be lower then running, but eventually you will move longer and further! Jogging is ideally to train.

Lesson 1:
Ready ? Set ? Go!

To start you off, we are going to start with a easy pace. It’s all about keeping the pace, so keep it steady and easy. You can’t ‘jog’ to slow!

  • Jog 45 minutes
  • Run 5 minutes
  • Walk 3 minutes

15K Training Plan, Lesson 1:
53:00 minutes in total

  • Jog 45 minutes
  • Run 5 minutes
  • Walk 3 minutes

Lesson 2:
Speed and breaks

In the first lesson we went with an easy pace, this time we’ll give a nice boost to your training session with a interval training.

  • Jog 10 minutes

Serie 6x:

  • Walk 1 minute
  • Run 3 minutes
  • Jog 10 minutes
  • Walk 5 minute

15K Training Plan, Lesson 2:
– 46:00 minutes in total

  • Jog 10 minutes
  • Walk 1 minute
  • Run 3 minutes
  • Walk 1 minute
  • Run 3 minutes
  • Walk 1 minute
  • Run 3 minutes
  • Walk 1 minute
  • Run 3 minutes
  • Walk 1 minute
  • Run 3 minutes
  • Walk 1 minute
  • Jog 10 minutes
  • Walk 5 minute

Lesson 3:
Back to keeping it steady

After our interval training we get back to the easy steady training. Keep that pace overal the same and you’ll be able to run for 70 minutes straight!

  • Jog 65 minutes
  • Walk 5 minutes

10K Training Plan, Lesson 3:
70:00 minutes in total

  • Jog 65 minutes
  • Walk 5 minutes

Getting the runners high.

Running 15K doesn’t have to hard when you just follow the training plan. Building up stamina and get your body used to keep moving for a longer time is part of the process.
Want to experience the 15K training plan yourself?
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