15k plan Hot Chocolate (includes functional strength training) - 13 weeks
Author
Lyndsi Bieging
All plans by this CoachLength
13 Weeks
Typical Week
4 Run, 2 Day Off, 1 Strength
Longest Workout
9 miles
Plan Specs
running beginner intermediate
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Summary
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.
Stats
Sample Day 1
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
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
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
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
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
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
1/2 - 1 Mile warm up,
12 x 30 second Hill Repeats;
Walk down hill before starting next hill
1/2 - 1 Mile cool down