15KM INTERMEDIATE TRAINING LAN

Training Load By Week
Training Load By Week

15KM – Intermediate; Goal Time: 1:14:00 – 59 min
Maximum Distance Per Week: 31 - 38 miles

• Ideal for runners who have run 5 to 6 days a week for a minimum of 8 months. These runners should routinely incorporate speed work into their training regimens, and they should have completed two races at each of the following distances: 5KM, 8KM, and 10KM. This plan is designed for runners who are seeking to set a PR at the 15KM distance and who are transitioning to the half marathon.

Sample Day 1
8mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 5mi @ 8:34 to 9:52, cool down none: Total distance= 8mi

Sample Day 8
9mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 6mi @ 8:34 to 9:52, cool down none: Total distance= 9mi

Sample Day 15
10mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 7mi @ 8:34 to 9:52, cool down none: Total distance= 10mi

Sample Day 22
10mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 7mi @ 8:34 to 9:52, cool down none: Total distance= 10mi

Sample Day 29
11mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 8mi @ 8:34 to 9:52, cool down none: Total distance= 11mi

Sample Day 36
12mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 9mi @ 8:34 to 9:52, cool down none: Total distance= 12mi

Sample Day 43
8mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 5mi @ 8:34 to 9:52, 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.