15KM ADVANCED TRAINING PLAN

Training Load By Week
Training Load By Week

15KM – Advanced; Goal Time: 54:14 – 51:00 min
Maximum Distance Per Week: 34 - 42 miles

Ideal for runners who have run 5 to 6 days a week for a minimum of 12 months. These runners should routinely incorporate speed work—including track workouts—into their training and should be seasoned racers at the 10KM level. (Half marathon racing experience would be helpful as well.) This plan is designed for runners seeking to set significant PR at the 15KM or 10-mile distance.

Sample Day 1
10mi
LONG RUN

Run type: long run, Easy Steady pace: 3mi, warm up: main 7mi @ 6:35 to 7:42, cool down none: Total distance= 10mi

Sample Day 8
11mi
LONG RUN

Run type: long run, Easy Steady pace: 3mi, warm up: main 8mi @ 6:35 to 7:42, cool down none: Total distance= 11mi

Sample Day 15
12mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 9mi @ 6:35 to 7:42, cool down none: Total distance= 12mi

Sample Day 22
13mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 10mi @ 6:35 to 7:42, cool down none: Total distance= 13mi

Sample Day 29
14mi
LONG RUN

Run type: long run, Easy steady pace:3mi, warm up: main 11mi @ 6:35 to 7:42, cool down none: Total distance= 14mi

Sample Day 36
15mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 12mi @ 6:35 to 7:42, cool down none: Total distance= 15mi

Sample Day 43
11mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 8mi @ 6:37 to 7:48, cool down none: Total distance= 11mi

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.