1st Place Sports Training
15K Training Schedule
10-Week Training Plan
This 10-week training schedule is designed to prepare you to complete a 15K (9.3-mile) race.
You don’t have to be a hard-core runner to take on the distance—just someone in reasonably good physical condition who is ready to train consistently.
The Long Run Is Key
The schedule gradually increases your weekly long run to seven miles. Stay consistent, complete your long runs and give your body time to recover on rest days.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday LONG RUN |
|---|---|---|---|---|---|---|---|
| 1 | 2 Miles | Rest | 2 Miles | 3 Miles | Rest | 3 Miles | 3 Miles |
| 2 | 2 Miles | 3 Miles | Rest | 3 Miles | Rest | 3 Miles | 4 Miles |
| 3 | 3 Miles | Rest | 3 Miles | 3 Miles | Rest | 3 Miles | 4 Miles |
| 4 | 3 Miles | Rest | 3 Miles | 3 Miles | Rest | 3 Miles | 5 Miles |
| 5 | 3 Miles | Rest | 3 Miles | 4 Miles | Rest | 3 Miles | 5 Miles |
| 6 | 3 Miles | Rest | 3 Miles | 4 Miles | Rest | 3 Miles | 6 Miles |
| 7 | 3 Miles | Rest | 3 Miles | 4 Miles | Rest | 4 Miles | 6 Miles |
| 8 | 3 Miles | Rest | 3 Miles | 4 Miles | Rest | 4 Miles | 7 Miles |
| 9 | 3 Miles | Rest | 3 Miles | 4 Miles | Rest | 4 Miles | 6 Miles |
| 10 | 3 Miles | Rest | 3 Miles | 2 Miles | Rest | RACE DAY | Rest |
Download and Print Your 15K Training Schedule
Ready for 9.3 Miles
Don’t worry that your longest training run is seven miles. You don’t need to cover the entire 9.3-mile distance before race day. Consistent training, smart pacing and race-day excitement will help carry you to the finish.
1
Don’t Start Too Fast
The excitement of race day can make it easy to go out too quickly. Start conservatively and settle into a comfortable pace you know you can maintain.
2
Trust Your Training
You’ve gradually built your endurance over 10 weeks. Trust the work you’ve done and resist the temptation to change your plan at the last minute.
3
Enjoy the Experience
A 15K is a major accomplishment. Take in the atmosphere, enjoy the crowds and celebrate crossing the finish line.
You’re Ready for 9.3
Trust your training, control your pace and enjoy the experience.