A 15K and 10-Mile Training Program Guide

Many runners set their sights on completing a 15K or 10-mile race as a significant accomplishment in their running journey. These distances bridge the gap between 10K and half marathon, offering a challenging but achievable goal.

Why Choose a 15K or 10-Miler?

Training Plan Overview

Prerequisites

Before starting this plan, you should be able to:

Plan Duration: 10 Weeks

Week-by-Week Breakdown

Weeks 1-3: Base Building

Goal: Establish consistent running habit

Weekly structure:

Weeks 4-6: Building Volume

Goal: Increase long run distance

Weekly structure:

Weeks 7-9: Race Preparation

Goal: Simulate race conditions

Weekly structure:

Week 10: Taper and Race

Goal: Fresh legs for race day

Weekly structure:

Key Workouts Explained

Tempo Runs

Long Runs

Speed Work

Race Day Tips

1. Don't start too fast - Negative split is the goal

2. Practice your nutrition - Test everything in training

3. Know the course - Hills, aid stations, terrain

4. Set realistic goals - First race = finish strong

Pacing Guide

For a 10-mile race:

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