15k plan Hot Chocolate (includes functional strength training) - 13 weeks

Average Weekly Training Hours 05:50
Training Load By Week
Average Weekly Training Hours 05:50
Training Load By Week

This plan is great to use for any of the Hot Chocolate Races around the country. Should be able to comfortably run 2-3 miles/20-30 mins before starting this plan.

Sample Day 1
0:45:00
4mi
Easy run

If you have lactate threshold testing done do this in Zone 2 - Aerobic

If you don't have testing done use rate of perceived effort (RPE) and this should be done in 3-4 out of 10.

The goal is a distance of 4 miles, but stop at the 45 minute mark regardless of how far you have run. Make a note of the distance if your TP account.

Sample Day 2
1:00:00
3mi
Track workout - Focus Run

800 easy warm up,

2 x (3 x 400m at 5k pace)
- if you don't know this do the pace that you believe you could maintain for a full 5k without needing to walk. Hint: start out slower than you think you should so you don't burn out

400m recovery/easy jog after 3 and again after 6

400 easy cool down

Sample Day 4
0:45:00
Strength (core and leg prep)

Warmup with Jumping jacks, high knee running in place, and jump rope for a 5 minutes to get the blood flowing


Floating Heel Clam (this one looks funny...but it's hard)
12-30 repeats each side (stop when form falls apart)
If it's too difficult, do it with heels touching
https://www.youtube.com/watch?v=TVdv_Fx4fVA
+++
Opposite Arm & Leg Plank
30 seconds-2 minutes in any combo (3 x 10 sec each side to start, progress)
https://www.youtube.com/watch?v=bEwuaHel5iw
+++
Single Leg Glut Bridge/March
Do 10-15 repeats each side as long as pelvis does not drop or tilt. Start by lifting one heel off the ground with toe touching to test stability. Lift knee and/or extend leg to increase difficulty
https://www.youtube.com/watch?v=P3X45Y7JehY
+++
Basic Squat
Do this body weight only to start and you can increase intensity with dumbbells or a medicine ball
10-30 repeats
https://www.youtube.com/watch?v=FVdFKgbYzOw
+++
Clock Lunges:
Do 3 sets of 6-10 repeats each leg
https://www.youtube.com/watch?v=nYSTidWwaqY

Sample Day 6
1:00:00
4mi
Long run - 4 miles

If you have lactate threshold testing done do this in Zone 2 - Aerobic

If you don't have testing done use rate of perceived effort (RPE) and this should be done in 3-4 out of 10.

The goal is a distance of 4 miles. If it takes you longer than 1:00 just mark down the time it took you in your TP account.

Sample Day 7
1:00:00
4mi
1 minute intervals

The goal is a distance of 4 miles. Make a note of the time that it takes you to complete the workout.

4 Miles total 

1 minute interval (fast/race pace); 2 minute recovery
Repeat 6 times

Make sure to warm up with EASY jogging, stretching, fast walking for at least 5 minutes as well as cool down the same way. Your heart rate should be slow and steady at the warmup and cool down and you should be able to hold a conversation during this part of the workout.

Sample Day 8
1:00:00
4mi
Easy run

If you have lactate threshold testing done do this in Zone 2 - Aerobic

If you don't have testing done use rate of perceived effort (RPE) and this should be done in 3-4 out of 10.

The goal is a distance of 4 miles, but stop at the 45 minute mark regardless of how far you have run. Make a note of the distance if your TP account.

Sample Day 10
1:00:00
3mi
Focus Run - Hills

1/2 - 1 Mile warm up,


12 x 30 second Hill Repeats; 
Walk down hill before starting next hill


1/2 - 1 Mile cool down

Lyndsi Bieging
|
TriCoach - Lyndsi Bieging

I have been an athlete all my life and started endurance sports in 1998. I have raced sprint to Ironman triathlons and specialize in programs for beginners to experienced athletes that include recovery, motivation and experience expertise!

I offer monthly coaching and training programs for triathlon or any endurance sport, as well one-on-one individualized coaching for S/B/R and strength. My costs are dependent on athlete needs. Please reach out for more information! lyndsipartin@gmail.com