15 km Road Race Training Plan (Novice, 14 weeks), Reusable, Starts Any Week on a Monday

Average Weekly Training Hours 02:22
Training Load By Week
Average Weekly Training Hours 02:22
Training Load By Week

Dream Big. Train Smart. Finish Strong!


Wil je dit hardloopschema in het Nederlands ontvangen? Klik hier en je ontvangt hem direct!


It all starts with your Running Dreams. Crossing the finish line of your target event is a great feeling: this is what you've trained for. Hands in the air and celebrate the moment!


With this plan, you will benefit from our 12+ years experience in Road races, Trail Running and Ultra Marathons. Secure reaching your running goals and ambitions now!


This Training Plan is hand-crafted for novice to intermediate runners that have the ambition to successfully finish a 15 km Road Race. Achieve your running goals and dreams, even with an already busy schedule. Each week you have 4 rest days, enabling you to easily adjust training days to your personal schedule.


Starting 14 weeks before your Road 15 km Race, this plan steadily builds towards peaking in week 13 and 15. Your longest run will be a 1:30hrs slow and steady run. Peak training week total is 3:20hrs.


Each week typically contains 3 training runs and 4 rest days per week. During peak training period,  you will train 3 days a week. Training runs include: Easy Run, Tempo Run, Recovery Run, Interval, Speedwork and an Easy Long Run during the weekends.


On average, after every 3-4 weeks, a Recovery Week is part of your Training Plan. This week is an essential part of your preparation and will ensure that you are mentally and physically rested for the weeks to come!


Prior to using this plan, you should be able to:


>Run 3 times per week


>Run 2:15hrs weekly total


>Run an Easy Long Run of 01:00hrs


With this plan comes unlimited email access to your coach. You’ll get yourself a running coach!


If you decide to purchase this plan (which we hope you'll do 😃), make sure to use (any) Monday as a start date. In this way the Training Plan will be added to you personal TrainingPeaks calendar correctly.  All our Training Plans can be re-used for future races as well!


We offer Training Plans & Coaching for Road and Trail Races, including 10 km, 15 km, Half Marathon, Marathon and Ultra Marathon distances. Join Runners-Inc today!



Want to know more? Visit www.runners-inc.com or e-mail jeroen@runners-inc.com.

Sample Day 4
0:40:00
Tempo Run

Z4

Sample Day 6
1:00:00
Easy Long Run

Z2

Sample Day 10
0:35:00
Recovery Run

Z1

Sample Day 13
0:30:00
Easy Run

Z3
Share your best training picture or video with us and we'll publish it on our Club section on www.runners-inc.com.

Sample Day 16
0:40:00
Easy Run

Z2

Sample Day 18
0:45:00
Interval

Z5
5 x 5 minutes / 2 minutes rest

Sample Day 20
1:05:00
Easy Long Run

Z2

Jeroen Renes
|
Runners Inc.

Dream Big. Train Smart. Finish Strong.

We offer Training Plans & Coaching for Road, Ultra and Trail Races, including 10 km, 15 km, Half Marathon, Marathon and Ultra Marathon distances. Join Runners Inc. and together we'll make your running dreams come true!

Specialties include Trail Running and Ultra Marathons, nutrition, race day tactics, mental preparation for a race and enjoy running (even when training is hard or time short 😃).