15 K Training Schedule

15K Training Schedule, courtesy of Runner’s World.

Your current race time is: 0:27:17  for a 5 K
Your distance training goal is: 15 K
You currently train: 16 – 20 miles/week
How hard you want to train: Moderate
Your long-run day: Sunday
Your training program Starts: Monday, 5/24/2010 and Ends: Sunday, 7/11/2010
Length of your training schedule: 7 weeks

Week 1 – 5/24 – 5/30
Monday – Rest / XT Biked 8 miles
Tues – Easy Run, Dist: 2 mi @11:11 Ran 3 mi @ 10:30
Wed – Rest/ XT Ran 3 mi @ 10:00
Thurs – Tempo Run, Dist: 5 mi, inc Warm; 3 mi @ 9:34; Cool Completed!
Fri – Easy Run Dist: 2 mi @11:11 Rest
Sat  – Rest / XT Weight machines and 10 miles on stationary bike
Sun – Long Run, Dist: 7 mi @11:11 Completed!
Total: 16 miles 18 miles

Week 2 – 5/31 – 6/6
Mon – Rest / XT Ran 2 miles
Tues – Easy Run, Dist: 3 mi @11:11 Easy Run, 5 mi @ 10:45
Wed – Rest / XT
Thurs – Speedwork, Dist: 5 mi, inc Warm; 2×1600 in 9:02 w/800 jogs; Cool Completed
Fri – Easy Run, Dist: 2 mi @11:11 Rest
Sat – Rest / XT Freihofer’s Run for Women in 27:18
Sun – Long Run, Dist: 7 mi @11:11 Completed
Total: 17 miles 22.2 miles

Week 3 – 6/7 – 6/13
Mon – Rest / XT Easy 5 mi @ 9:56
Tues – Easy Run, Dist: 3 mi @11:11 Rest
Wed – Rest / XT 3.1 mi interval workout in 29:32
Thurs – Tempo Run, Dist: 5 mi, inc Warm; 3 mi @ 9:34; Cool Completed
Fri – Easy Run, Dist: 2 mi @11:11 Rest
Sat – Rest / XT Run for Pride 5K in 26:10
Sun – Long Run, Dist: 8 mi @11:11 Completed
Total: 18 miles 24.2 miles!

Week 4 – 6/14 – 6/20
Mon – Rest / XT
Tues – Easy Run, Dist: 5 mi @11:11
Easy 3.25 mi
Wed – Rest / XT Ran 5 mi in 52 min
Thurs – Easy Run, Dist: 4 mi @11:11 Rest
Fri – Rest/ XT Ran 4 mi in 38 min
Sat – Rest / XT 1 hour 45 min of yoga
Sun – Easy Run, Dist: 5 mi @11:11 Completed
Total: 14 miles 17.3 miles

Week 5 – 6/21 – 6/27
Mon – Rest / XT Yoga Meltdown
Tues – Easy Run, Dist: 3 mi @11:04 Completed
Wed – Rest / XT Dist: 5 mi @10:24
Thurs – Tempo Run, Dist: 6 mi, inc Warm; 4 mi @ 9:33; Cool Yoga Meltdown
Fri – Easy Run, Dist: 2 mi @11:04 Completed
Sat – Rest / XT Biked 8 Miles
Sun – Long Run, Dist: 8 mi @11:04 Completed; Additional 1 mile hike
Total: 19 miles 18 miles

Week 6 – 6/28 – 7/4
Mon – Rest/ XT 20 min of Namaste Yoga
Tues – Easy Run, Dist: 2 mi @11:04 Easy run; Dist: 4 mi @ 9:30 & Yoga Meltdown Level 2
Wed – Rest/ XT Speedwork, Dist: 7 mi, inc warm; 3×1600 in 8:56 w/800 jogs; cool
Thurs – Speedwork, Dist: 7 mi, inc warm; 3×1600 in 8:56 w/800 jogs; cool
Fri – Easy Run, Dist: 2 mi @11:04 Long run, Dist: 8 mi
Sat – Rest / XT 12 mile bike ride
Sun – Long Run, Dist: 9 mi @11:04 Firecracker 4 in 37:59
Total: 20 miles 22 miles

Week 7 – 7/5 – 7/11
Mon – Rest / XT
Tues – Easy Run, Dist: 3 mi @11:11 rest due to illness; 20 min of yoga
Wed – Easy Run, Dist: 3 mi @11:11 Easy run, dist: 2 mi @ 11:30
Thurs – Tempo Run, Dist: 5 mi, inc warm; 3 mi @ 9:34; Cool rest due to illness; 15 min of yoga
Fri – Rest / XT Biked 6 miles
Sat – Rest / XT 20 minutes of Namaste Yoga
Sun – BOILERMAKER!!! Dist: 15 K – COMPLETED in 1:39
Total: 20 miles 11.5 miles

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