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Discussion Starter · #1 ·
I thought it would be fun to make my fall race a 15k in my neighborhood. But I have no idea how to modify a schedule to train for it. Do I use a 10k training schedule and add to the long run? A 1/2 marathon schedule?<br><br>
My instinct is to use a 10k schedule and add to the long run. I go back to work next week, <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> and may have some difficulty juggling higher mileage.<br><br>
What do you think? I currently run 25 miles a week at three months post partum, and am willing to go to about 35 miles per week, but not much more than that.
 

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Discussion Starter · #3 ·
Thanks! I looked at the site, and the plan costs $30. Nice little profit margin, there. I think I'll stick with my own hybrid plan.
 

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Hal Higdon's site has free plans though it's blocked on the computer I am on now, but I am fairly certain there should be a free one on there. I've been using his complete free marathon training programs for over a year now.
 

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Here's the link to the free 15K plans on HH's website (he's got novice, intermediate and advanced plans)<br><br><a href="http://www.halhigdon.com/15Ktraining/GateIntro.htm" target="_blank">http://www.halhigdon.com/15Ktraining/GateIntro.htm</a>
 

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For runners in the 1:45 or greater HM time range I think a HM schedule is perfectly fine. If you can run a HM faster than 1:45 then I think a fast 15k course is closer to aerobic threshold, and I might want to do some intervals on top of regular work. For me, I would do the following weekly runs....<br><br>
One run of up to 2 hrs easy, with some striders towards the end<br>
One run of around 90 min with up to 40 min at my perceived threshold.<br>
Several runs in the 60 min range easy<br>
All remaining runs would be recovery and would be easy.<br><br>
In the final 6 weeks before the race I might find a 5k race or two, to get a sense of my race pace. These would also serve as VO2 max work, or alternatively I might do a couple of time trials or some 800 meter intervals.
 
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