15km and 20km Run/Walk Program

 The schedule starts with four training sessions per week for the first three weeks. The volume is increased as you extend the distance you run once or twice a week. Training days can be switched around as it suits you up to the seventh week. Please make sure you are well recovered from a fast run before your next hard workout. Also, make stretching an integral part of your training.

To train properly it is best to increase the speed, both in the context of your preparation and within an individual session. For the runs in which you vary the pace, such as when the schedule reads “s-m” or “m-f,” run the first 25% of the distance at a slower pace than the average for the session.

 Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

Rest

10 km (s-m)

Rest

6 km (m-f)

8-10 km (s)

Rest

12-15 km (s)

2

Rest

10 km (s-m)

Rest

6 km (m-f)

10 km (s)

Rest

15 km (s)

3

Rest

10 km (s-m)

Rest

6-8 km (m-f)

12 km (s)

Rest

15-20 km (s)

4

Rest

8 km (s)

Rest

6 km (m)

Rest

Rest

12-15 km (s)

5

Rest

10 km (s-m)

Rest or 10 km (s)

8 km (m-vf)

12 km (s)

Rest

15-20 km (s)

6

Rest

10 km (s-m)

Rest or 10 km (s)

8 km (m-vf)

12-15 km (s)

Rest

20 km (m)

7

Rest

8 km (s)

Rest

6-8 km (m)

10 km (s)

Rest

15 km (s)

8

Rest

10 km (s-m)

Rest or 8-10 km (s)

10 km (m-vf)

10-12 km (s)

Rest

20 km (s)

9

Rest

10 km (s-m)

Rest

10 km (s)

Rest

5 km (f)

12 km (s)

10

Rest

Rest or 8-10 km (s)

6-8km (s) of which 3-4 speedy

Rest

30 minutes easy

20 minutes easy

RUN DAY!