How long is 15k run

Click on the links below for access to 15K training programs for Novice, Intermediate and Advanced runners. It features three days of running plus two days of cross training. Long runs peak at 8 miles, just short of your race distance. On two days, I suggest you do some strength training combined with stretching. One day is dedicated to rest. More experienced runners may want to select my Intermediate Program. It is one step up in degree of difficulty from the Novice program, featuring five days of running—and one of those days features speedwork: tempo runs and training on the track.

I also suggest that Intermediate runners strength train two days a week as well as cross train. One day is also dedicated to rest. Only the most seasoned runners should select my Advanced Program. Advanced runners are given the option of running or resting on Fridays. It also contains two days of speedwork on Tuesdays and Wednesdays. Long runs peak at 13 miles. No cross-training, since Advanced runners usually prefer to run, not bike, swim or walk. Only a small percentage of runners can prosper following a training program this tough, so think twice before selecting it.

The choice is yours! You can also use this plan for walking. Just follow the same mileage recommendations but walk briskly rather than run. Cross Training: You should add in 2 days a week of cross training outside of your running days. That can include things like swimming, cycling, the elliptical, yoga, etc. These exercises involve different movements that will help balance training and prevent overuse injuries from the repetitive motions of running. Strength Training: I recommend adding days a week of strength training as well, if you can fit it into your schedule.

Stretching, icing, and foam rolling can help with that. Here are a few suggested options though by no means a comprehensive list : Hot Chocolate 15K Series November-March, nationwide — This winter race series takes place in cities throughout the United States, with a piping hot cup of hot chocolate ready for you at the finish line.

Newport 10 Miler June in Rhode Island — I love pretty much any race that takes place in Newport, thanks to the mansions and coastal views.

Sugarloaf 15K May in Maine — An adjunct race to the full marathon, the 15K event takes place on the second half of the marathon course. Perfect for trying to set a PR! With seeded start waves to accommodate elite and fast racers, there are also walking-specific divisions to accommodate those who may not be ready to run the race just yet.

Boilermaker 15K July in Utica, NY — Some refer to this event as the best 15K in the country — thanks to its long history established in , large crowd over 19, runners across several events , and big prize pool for elites.

Need another training plan? Have you ever done a 15K race or a 10 mile race? Author Recent Posts. Chrissy Carroll. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women. Latest posts by Chrissy Carroll see all. Looking for something? I wish there were more races that distance! What Wendy said. Mostly 5s and halfs around where I live. For sure, definitely a bit harder to find that distance compared to others! Training for a 15K race can start with low mileage and gradually build up over time.

The length of time needed to train for 9. Your experience with running, average weekly mileage, and the distance of your weekly long run are all things that should be taken into consideration. If you are a relatively new runner, it is advisable to train for up to 12 weeks in order to gradually increase the long run while also increasing your weekly mileage. You also want to give yourself time to taper for race day.

Many popular training plans like those provided by Hal Higdon are 10 weeks for everyone from a novice to more advanced runners. Training typically consists of between two and four shorter to mid-distance runs per week.

The most important part of the training is the weekly long run. This run can have the runner peaking as high as miles, or your longest run could be as little as 8 miles. More seasoned runners should train for a minimum of 8 weeks.

If you are hoping for a strong 15K race, you should include strength and core work in your workout regiment. Experienced runners and those gunning for a PR should do some sort of speed or Fartlek workout in place of one of the weekly runs. The first thing I need to clarify is that there is a difference between completing or running a 15K and racing a 15K. If you are running a race for completion — just hoping to cross the finish line upright, you are running differently than if you are hoping for a personal record.

If you are pushing yourself as hard as you can to get the best time you can, you are racing. But there's another, less-common option to consider: the 15K. Preparing for, and running, the 15K will take slightly more time than a 10K. But overall, the demands on your body are similar, says Tim Bradley, a running coach and director of training for the Chicago Area Runners Association. Here's how this distance stacks up to the more popular alternative. The distance equates to 9.

Running a 10K involves reaching about 80 percent of your maximum heart rate and effort level, Bradley says. For a properly paced 15K, you'd only go about 2 to 3 percent slower or easier. There's a critical difference at some paces: "For most people, the difference between a 10K and a 15K is running around or under an hour and over an hour," says Lisa Reichmann, a running coach at Run Farther and Faster , near Washington, DC.

That can mean you're close to your lactate threshold, or the pace at which your body produces a compound called lactate more rapidly than it can clear it away. It's difficult to sustain running at lactate threshold pace for more than an hour, she says. So, you'll need to pace yourself a little more carefully in a 15K than you would at shorter distances.

Before you consider signing up for a 10K or 15K, it's a good idea to build up your running gradually and consistently.