10 week 15k TRAINING

Week Mon 1 3

4

5 6

7 8

9

10

Tues Wed Thurs Fri

Sat

Sun

2 MILE RUN

30 MIN CROSS

2 MILE RUN + STRENGTH

REST

2 MILE RUN

30 MIN CROSS

STRETCH + STRENGTHEN

3 MILE RUN

30 MIN CROSS

2 MILE RUN + STRENGTH

REST

3 MILE RUN

30 MIN CROSS

STRETCH + STRENGTHEN

3MILE RUN

35 MIN CROSS

2 MILE RUN + STRENGTH

REST

4 MILE RUN

30 MIN CROSS

STRETCH + STRENGTHEN

2 MILE RUN

35 MIN CROSS

2 MILE RUN + STRENGTH

REST

2 MILE RUN

40 MIN CROSS

STRETCH + STRENGTHEN

4 MILE RUN

40 MIN CROSS

3 MILE RUN + STRENGTH

REST

5 MILE RUN

40 MIN CROSS

STRETCH + STRENGTHEN

4 MILE RUN

40 MIN CROSS

3 MILE RUN + STRENGTH

REST

6 MILE RUN

50 MIN CROSS

STRETCH + STRENGTHEN

3 MILE RUN

45 MIN CROSS

3 MILE RUN + STRENGTH

REST

4 MILE RUN

50 MIN CROSS

STRETCH + STRENGTHEN

5 MILE RUN

45 MIN CROSS

3 MILE RUN + STRENGTH

REST

7 MILE RUN

60 MIN CROSS

STRETCH + STRENGTHEN

5 MILE RUN

45 MIN CROSS

3 MILE RUN + STRENGTH

REST

8 MILE RUN

60 MIN CROSS

STRETCH + STRENGTHEN

3 MILE RUN

30 MIN CROSS

2 MILE RUN + STRENGTH

REST

STRETCH + STRENGTHEN

2

GUIDE

REST

THE 15 K!

From Hal Higdonʼs Training Plan

15K Training Guide.pdf

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