15KM BEGINNERS TRAINING PLAN

Training Load By Week
Training Load By Week

15KM – Beginner; Goal Time: 1:45:00 – 1:22:00
Maximum Distance Per Week: 25 - 30 miles

• Ideal for runners who have run 5 to 6 days a week for a minimum of 6 months. These runners should have completed a combination of two to three 10KM and 5KM road races. This plan is designed for runners who are looking to increase their racing distance and who are seeking to build their training volume.

Sample Day -48
8mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 5mi @ 11:52 to 12:59, cool down none: Total distance= 8mi

Sample Day -41
8mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 5mi @ 11:52 to 12:59, cool down none: Total distance= 8mi

Sample Day -34
9mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 6mi @ 11:52 to 12:59, cool down none: Total distance= 9mi

Sample Day -27
9mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 6mi @ 11:52 to 12:59, cool down none: Total distance= 9mi

Sample Day -20
10mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 7mi @ 11:52 to 12:59, cool down none: Total distance= 10mi

Sample Day -13
10mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 7mi @ 11:52 to 12:59, cool down none: Total distance= 10mi

Sample Day -6
8mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: Main 5mi @ 11:50 to 12:50, cool down none: Total distance= 8mi

Wilson Komen
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coach kiprunning

A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.

Coach Wilson Komen is certified by the Road Runners Club of America.