COUCH 15KM 202 LEVEL 1
BEGINNER
DURATION: 8 WEEKS
TIME GOAL: 1HR 48MIN – 1HR 25MIN
LONG RUN: 5 to 11MI
WEEKLY: 15 to 21MI
Training Plan Overview
This plan is designed for first-time 15km runners with a solid foundation in running and walking. To successfully complete this training, you should already be comfortable running or walking 4 to 5 miles and have completed both a 5km and a 10km race. You will train four times a week and gradually progress in distance and endurance.
Completing your first 15km is an incredible achievement! As you work through this plan, remember to stay positive and focused. Celebrate your progress along the way and learn from every run. Good luck and enjoy the journey!
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.