Do some easy stretching of your running muscles. This is actually a day of rest following your weekend long run. Stretch & Strength: Mondays are the days in which I advise you to do some stretching along with some strength training. This link will take you to the Novice 15K program. Further information and explanations are included in my Virtual Training Programs available through TrainingPeaks, where I send you daily emails telling you what to run and how to train. The terms used in the training schedule are somewhat obvious, but let me explain what I mean anyway. You can use these same 15K programs to train for a 10-mile race.
The difference between 15K (9.3 miles) and 10 miles is minimal.
Or, if you have more than ten weeks before the 15K race, switch to either my 5K or 10K schedules to build an endurance base before preceding. If running 2 miles for your first workout seems too difficult, you might want to begin by walking, rather than running. It assumes that you have no major health problems, are in reasonably good shape, and have done at least some jogging or walking. Here is a ten-week training schedule to help get you to the finish line. They might be sore the week after the race, but they still could finish.īut if you’ve made the decision to run a 15K (or 10-mile) race, you might as well do it right. HOW MUCH DO YOU NEED TO TRAIN to be able to run your first 15K race? Some individuals who possess a reasonably high level of fitness (because they bicycle or swim or participate in other sports) could probably go out and run 9.3 miles on very little training. Each day Hal will send you an email telling you what to run and offering training tips. If you are very experienced-a runner used to doing at least some speed training-you might be happier with one of the other training programs (Intermediate or Advanced) for the 10- Mile. It should be most helpful for first-timers, those who have done little or no running before. This 10-week training program is designed for Novice runners training for a 10- Mile or 15K run.
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