Monday, May 18, 2009

15k Training Plan

If you happen to google "15k Training Plans" you will see that there are very few. I knew of Hal Higdon's Training guides but I had only looked at the novice one which was a little too easy for me. Thanks to Glenn for sharing with me the link to the advanced training plan! You can check out the original plan here.

Now the kicker - the original training plan is for 10 weeks and I need a training plan for 8 weeks. So I had to do some rearranging on my own. Here is what I came up with (i took out weeks 8 and 9, sorry it is so small. Click on it and it should show the larger version)...


Today is a 3 mile run and some weight lifting. I am excited to start this plan. I don't want to gain mileage too quickly as I have been at around 10 miles a week for track since November so this should be interesting! I am going to be flexible and just see how this works out. This is the 5th year I have run this race and this year is the first year I will actually have a training plan.

Stay tuned this week...I will be posting about my moms college athletic experience with archery and also I will be posting some fun pictures from the track meet! Happy Monday!!

15 comments:

The Laminator said...

Looks like a good plan. My only slight concern is that there's only one rest day per week. I don't know if that's the amount you usually work with in track, but I find two rest day or a cross-training day with one rest day a day works well for most people. But if that's what you are used to, more power to you!

Heather C said...

I had to think about how long a 15K would be, ha! I haven't seen this distance as often when looking for races, I'm interested to see how you like it! Looks like a pretty good training plan too, you're all set :)

Definitely can't wait to hear more about this archery thing - So fun!

Glenn Jones said...

Glad I could help J! Looks like a good plan - I just might throw in an extra rest day toward the end of the plan so you can hit the race well rested and tapered. 15K is just long enough that the rest could help.

Good luck!

tfh said...

It will be cool to see how following an actual training plan influences your race this year. I can't wait to see the track meet photos-- sounds like you did great (4th in your region!!!!) even if you didn't hit any PRs. I'm looking forward to seeing how awesome you do as you start transitioning to road racing.

Lacey Nicole said...

those are long tempo runs!!!! like heather i also had to think about how far 15k is,... lol. that's awesome you have a fine-tuned training schedule. looks fairly demanding, too! you'll rock out. i'm wondering based on your background if fast repeats will be your fave days?

The Happy Runner said...

Yay! Good plan.

Can't wait to read about your mom :-)

Mel -Tall Mom on the Run said...

Happy Monday!! Look forward to hearing about your Mom and how your training plan works out. There are always some tweeks required to get things to fit you..

Nicole said...

I'm glad you found a plan! I need to get on a marathon training plan ASAP. I keep putting it on the back burner.. crap!

Can't wait to hear your stories!!!

Ms. V. said...

Good plan! I have only 1 rest day on most weeks in my TNT training too.

Brian said...

I'd be a little uncomfortable with 2 full rest days before the race. I always feel better resting, then going for an easy 2 miler the day before the race just to get the kinks out. So, in that respect, I'd probably switch Thursday and Saturday of the last week. It's really a matter of personal preference, though.

Are you going to be doing more road races now that college is over?

teacherwoman said...

Looks like a good training schedule! I look forward to following you in your training!

D10 said...

The plan looks good to me. Smart move to build up slowly. Being flexible is so important, good luck.

Marlene said...

Looks like a good program. Can't wait to see how it goes!

Also - here is the step-by-step guide for switching to a 3-column layout.

http://www.bloggerbuster.com/2007/07/create-three-column-blogger-template.html

merrymishaps said...

You're going to do great. If I was already up to 10 miles anyway, I'd just assume I was ready for the 15K and keep up my mileage until race day!

Hmm, maybe that's why I'm so slow :)

Fair Weather Runner said...

YAY for a new distance! Good luck on training for this, it will be fun to read how it goes for you.