Have you done your first 5K and are looking for a new challenge? Or maybe you just started taking up running and want to jump right into a longer distance? Either way, this 15K training plan for beginners might be a perfect option for you!
A 15K is approximately 9.3 miles, so you’re looking at a distance right in-between the 10K (6.2 miles) and half marathon (13.1 miles). Because it’s so close to the 10-mile mark, you can also use this training plan interchangeably to get ready for a 10-mile race too.
The 15K (or 10-miler) is a great race for beginners to push themselves, as it requires more time and training than short-distance races – but not so many workouts that it takes a ton of time out of your schedule. In fact, the 15K training plan I’ve provided here only includes three days a week of running – two short runs and one long run.
You should be able to start this plan anytime, as long as you can currently run (or run/walk) 1.5 miles comfortably. Most people get scared thinking “yes, I can do a few miles now, but how will I do almost 10 in just a couple months?!”. Don’t focus on that. If you can do 1.5 miles now, this plan will get you to that 15K finish line successfully.
If you can’t do a mile and a half now, spend a few weeks working up to that – and then you’ll be ready to start this 12 week schedule.
Training for a 15K With This Plan:
Here is some essential information to know when using this training program…
Your Running Schedule:
- This 15K training plan involves running three days per week for 12 weeks. It focuses on gradual increases in mileage from week to week, and a few “drop down” weeks where you have less mileage to give your body a chance to recover.
- Space out your running days. For example, you might choose a Tues/Thurs/Sun schedule or a Mon/Weds/Sat schedule.
- Since this plan is developed for beginners, I have not included any speedwork. However, if you’ve done several races and are looking to improve your speed, you can add an additional speedwork or hill training day to your schedule.
Your Pace:
- Try to move at a pace where you can comfortably complete the distance. Avoid going out too fast and then having to slow down considerably on the second half of your run. A better approach is to go out a little slower than you feel you need to, and you can always pick up the pace at the end if you’d like.
- You can also use a run/walk combination, like running for 5 minutes and walking for 1 minute. Many beginners find that method easier than running straight the entire time. The choice is yours!
- You can also use this plan for walking. Just follow the same mileage recommendations but walk briskly rather than run.
Warm Up/Cool Down:
- Start each run with 5-10 minutes of slower walking/running to warm up, and a similar time frame on the end to cool down.
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 1-2 days a week of strength training as well, if you can fit it into your schedule. It’s not necessary for being able to complete the race successfully, but it will help strengthen the muscles which can improve your speed and reduce the risk of injuries. And of course, it’s just good for overall health.
Soreness/Injuries:
- Soreness can be a normal side effect of starting to increase the intensity and duration of your training. Stretching, icing, and foam rolling can help with that.
- If you are injured though, you may need to take time off and/or see a doctor or physical therapist. The best tip I’ve heard was that if you are having any kind of pain that affects your stride while running – you need to get some medical attention for further evaluation or advice.
15K Training Plan for Beginners
Here is the full 15K training plan – enjoy! Be sure to scroll below to find some good race suggestions.
15K Race Suggestions:
So you’ve got your 15K training plan, you’re feeling all pumped up – now it’s the perfect time to sign up for a race! 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.
- ShamRox 15K (March in Missouri) – This St. Patrick’s themed 15K race includes a hoodie as part of the swag for each runner, and free post-race food & beer.
- 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. The website describes it as “potentially the fastest 15K in New England” with 300 feet of elevation loss from start to finish with nearly no hills. Perfect for trying to set a PR!
- Gate River Run (March in Florida) – This Jacksonville event attracts both recreational and competitive runners. 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 1978), large crowd (over 19,000 runners across several events), and big prize pool for elites.
Need another training plan?
If this race distance isn’t quite your cup of tea, here are a few more training plans that might fit your needs for other race distances!
- 20 week half marathon training plan for beginners
- 12 week half marathon training plan for beginners
- Intermediate 10K training plan
Share with me: When did you start your running journey? Have you ever done a 15K race or a 10 mile race? If you’re following this 15K training plan, let me know how it’s going!
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I actually really like the 15k/10 mile distance. I wish there were more races that distance!
Same here! I haven’t found too many at this distance but I think we might see them coming up more frequently in the future.
What Wendy said. Mostly 5s and halfs around where I live.
That seems to be a common sentiment – probably because those distances attract a lot of people.
What you is exactly but 50 % part is of sheer will power i took running as a hoby about a year ago and could do a 15k after just 3 months of training that was because of my will power to be the best.So according to me will power is a major role i would say listening to music helps a lot.
Definitely agree, will power and determination helps a lot! And I also love some good tunes 🙂
I’ve only done one 15K race but I really enjoyed it! I think it’s long enough to be a challenge, but not long enough that the training takes up so much of your time. Perfect distance!
Yes, exactly! That’s precisely the reason I like 15K or half marathon training – it’s the sweet spot between distance challenge but not taking too much time away from other life stuff.
this is actually one of my favorite distances too. I am running the Cherry Blossom 10M in a few weeks.
So fun!! Have you done the Cherry Blossom race before? I never have done it but have heard great things about it.
Oddly I’ve done over 100 races but just ran my first ever 15k at Hot Chocolate Chicago last November. I since did a 2nd 15k as part of the Gasparilla race series in Florida but 15ks are a little scarce.
I agree – it’s definitely a bit tougher to find 15K distances than other distances. How was the Hot Chocolate race?
I have done three 10-milers, and once I ran a 15K (which was really just a 5K loop we ran three times). It’s a great distance, but not many races available in my area.
For sure, definitely a bit harder to find that distance compared to others!
10 milers are my favorite distance. This plan looks great for beginners. I like the 3 days/week running. I think all my plans had 4 which probably led to some injuries.
Thanks Coco! I think for beginners, 3 days a week of running – plus some cross training other days – is a nice way to get people into training without overdoing it. Heck, even now I still generally stick with 3 day a week plans.
I have done 2 15Ks, Hot CHocolate and Fit Foodie. I prefer the 10K distance or a half for a race myself. This is a great plan. I am def a 3 day a week runner.
That’s awesome! Which did you like better – Hot Chocolate or Fit Foodie?
Well, this is timely. I just completed my fourth Gate River Run 15K this past weekend. It’s a really good distance and I use it as a training run for an upcoming April half marathon. It’s local to me and definitely a Jacksonville favorite.
Great tips – it’s not bad to bridge the gap from the 10K to the 15K, which segues perfectly into the half distance. I wish there were more 10Ks and 15Ks available – I prefer them to 5Ks and it’s slightly less commitment than the half or full.
What a coincidence in the timing! 🙂 I agree, there are a lot of 5Ks and halfs but not as many races in the middle.
I love the 15k distance! There is a double bridge run in Pensacola where you run over two bridges and finish at the beach. Plus the medal is super nice! I’ve run it twice!
That sounds so fun! I need to look into that race.
I love having unique race distances as an option to run, especially as a training run for a longer distance race. I just wish that there were more race options at the unique distances!
Totally agree with you 🙂
Hey; I got myself roped into the hot chocolate race in January and I dont run even to save my life; but due to work schedule my weekends are very much not a posibility for me to train; can i squeeze the training into weekdays and have the weekends as my downtime?
Hi there, and sorry for taking a few days to reply! You can definitely squeeze the training into the week with this plan – I’d personally run Mon/Weds/Fri – that way you still have a rest day between runs and you keep the weekends for downtime. Good luck!! 🙂
Hello!
Thank you for sharing!
Im currently training for a 15k and I like the 12 week 15k training plan, but wanted to ask how you would go about adding additional miles to each week if let’s say I had more then 12 weeks? I’m a summing you would just stretch the miles and run less each week
Thank you!
Hi there! I think the answer depends on what you’re currently doing. If you’re currently running a few times a week for around 1-2 miles, I would stick with whatever you’re doing and run that 3x/week, then roll into this plan 12 weeks before race date. If you’re not running at all now, you could build in a few weeks before this as prep with 1-2 miles each time. If you’re already running several miles comfortably, you could start the training plan sooner and build in a few extra weeks with some test races (like a 10K midway through) or an extra long run going up to 10 miles.
I hope that helps! If you want to email me your normal routine now and running experience I’m more than happy to make a more specific recommendation!
Thank you for this training plan! My friend and I just finished the Hot Chocolate 15K and followed your plan to train for it. It was great!
This makes me so happy! I’m so glad to hear the training plan went well and that you were both able to tackle the Hot Chocolate 15K!
So glad I found your website. I am running my first 15k in 15 years this summer! I am nervous about getting up there with my mileage but I think this plan will help. 🙂
You got this!! Don’t hesitate to reach out if you have any questions. 🙂
It looks like a great plan, but it is unfortunate that it is called 15 kilometers training plan, and then the actual plans indicates miles (if I am not mistaken). I understand this can be converted, and you have indicated the details for that in your text…
Hi Kathrin – Sorry for any confusion. Most of my audience is US-based, and training plans are almost always provided in miles here – even though races are still named in kilometers (i.e. 5K, 15K).
Here are the translations which should help; feel free to print out the plan and write the appropriate kilometers on each day:
1.5 miles = 2.4 km
2 miles = 3.2 km
2.5 miles = 4 km
3 miles = 4.8 km
4 miles = 6.4 km
5 miles = 8 km
6 miles = 9.7 km
7 miles = 11.3 km
8 miles = 12.9 km
9 miles = 14.5 km
Good luck!
Thanks for finally writing about >15K Training Plan for
Beginners – Snacking in Sneakers <Liked it!
Very good information. Lucky me I ran across your site by chance
(stumbleupon). I’ve saved it for later!
Hi! Stumbled upon this when I made the decision to train for the upcoming 15k River Run in Jax FL March 2020. It’s been almost 20 years since I’ve done a 15k, my motivator is my now 21 year old son asking me to do this with him! Question – is there any consideration I should do for training when its that time of the month (Aunt FLO) or if I get sick during training? These are usually my biggest set backs. Thank you in advance…looking forward to lacing up the running shoes, again!
Hi there! Way to go committing to a 15K with your son – that’s awesome. 🙂 As far as training considerations for that time of the month – there’s no major changes necessary. If you aren’t feeling great for some reason because of your good ‘ol Aunt 😉 you can certainly skip over an occasional workout or change it to be more of a steady state, easy workout (compared to a speed workout). If you get sick during training – if it’s above the neck (i.e. runny nose, sneezing) – you’re fine to keep training; below the neck (bad cough, fever, etc) – take the day off. For the most part this plan is pretty flexible if you need to take a day off or reschedule a day but just try to avoid missing more than 2 workouts in a row. Good luck!! Feel free to ask any more questions if I didn’t answer things clearly or you have any other questions.
I am a 49 yr old female, doing my first 15k next spring. I have done a 5k a month for almost 2 years. my question is concerning food and water the day before and the day of the race…what would you suggest for food/water for these times? I am also thinking about the logistics of the bathroom needs during this race, as it will take me 2+ hours to get through it. any tips appreciated 🙂
Hi Tracy! So excited to hear you’ll be doing your first 15K next spring! No need to change anything really the day before as far as food/water – just make sure you’re not eating something completely foreign (like trying a new spicy dish or something) and make sure to stay hydrated. For the morning of, I’d recommend a meal that has easily digestible carbohydrates along with a little protein – like a bagel with cream cheese, some rice with a poached egg, or a PB&banana sandwich.
As far as bathroom logistics – there’s typically porta potties to use right before the race, so I’d recommend hitting those up close to the start time and hoping you’d be OK until the end. While longer races do usually have porta potties about mid-way through, it’s hit or miss whether a 15K event would. You could always ask the race organizer in advance so you know what’s on site. Worst case, I’m sure there would be either some woods you could dash into or a store you could run into if needed 🙂
Good luck!!
Hello. Just to say I love your 15km plan. Going to run in 2 months.
Love from Turkey 👋👋
Woohoo! Thanks for stopping by and I hope you enjoy your run in 2 months!
Hi Chrissy,
Thanks for the great program!! My friend Ashley is CONVINCED this plan is in KM’s and not miles – can you confirm it’s in miles?
Thanks!
Devon
Hi Devon – It’s in miles 🙂 Sorry about the confusion; I have labeled this more clearly on my recent plans but still in the process of updating these older ones.
This is great! Yesterday, I watched my adult children cross the finish line of the Bolder Boulder and it brought tears to my eyes. I was so proud of my boys. And…Since becoming a (single) mom to twins, 18 years ago, I have forgotten about myself as an athlete. I’ve missed that part of myself so much. So, I texted some girlfriends and we decided to run the Hot Chocolate 15K here in Denver this October. I got giddy reading over your training schedule. Thank you so much for getting me excited and ready!!
Aw, love this Michele! I’m so excited to hear how your training goes for your October 15K!