15K Training Plan for Beginners

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The 15K race – right at 9.32 miles in length – fits snugly right between a 10K, or 6 mile race, and a half marathon distance at 21 kilometers. What’s the appeal of training for a 15K race? It’s the perfect distance if you’ve perfected the 10K but not quite ready for a half marathon. It’s a great stand alone distance, or a great stepping stone to test yourself before committing to a half marathon or further. It is a long enough distance to require some intentional thought into fueling, hydration, nutrition, without biting off more than you might be ready for with a longer distance. Lastly, it is a unique distance, and while you might have to put in more research to find a local 15K race, you’ll add another notch to your running belt that not every runner does. Running 9.32 miles is no walk in the park – get your training started off on the right foot with this comprehensive 15K training plan for beginners, which includes a FREE example training calendar, plus guidance on incremental increases in distance and volume, gear recommendations, preventing injuries, and fueling. And don’t miss out on the list of the top 15K races in the U.S.!

Disclosure: Below are some affiliate links-these are all products I highly recommend. I won’t make any recommendations on this page that I haven’t tested or personally used! Enjoy this 15K training plan for beginners!

Table of Contents

Complete 15K Training Plan for Beginners

Before Starting – the foundation you need BEFORE starting a 15K training plan
Weekly Training Runs
Incremental Mileage Increases
Weekly Cross Training and Strength Training
Weekly Rest and Recovery Days
Creating a 15K Training Calendar – you’ll get your own FREE copy!
Gear Recommendations
Choosing a GOAL
Additional Support

Don’t write off the 15K distance just because it isn’t a half marathon or more. This is not a distance most people just wake up and run on a whim. It requires intentional prep and training, and this guide will walk you through that process, especially if you are a newbie to running or to the 15K distance! It’s also a great gauge for determining your readiness for longer distance races, like a half or full marathon.

I would be lying if I told you that crossing your first 15K finish line is as easy as reading this article. In order to cross that finish line, a lot of hard work has to happen first. Intentionality, consistency, and determination are key ingredients.

There are no “easy” or “shortcut” methods to completing your 1st 15K. You will have to stick to your plan of action and stay consistent. What this guide does is walk you step by step, eliminating the doubts and obstacles along the way that stop so many in their tracks, towards your final goal – training and running that 1st 15K race.

I will outline the baseline foundation you should have before starting this 15K training plan (that’s right – you shouldn’t just go out and run an 8 mile training run if it’s been 5 years since you last ran). To safely complete 15K training WITHOUT injury, it is extremely beneficial to have a solid, baseline foundation to build off of. For some, that might mean some additional time at the onset of training. I’ll explain what that looks like and how much extra time you might need before beginning focused training for your 15K race.

Secondly, I’ll walk you through the importance of weekly training runs (done in gradual increments – like the 10-15% rule), effective cross training and strength training, and rest and recovery days.

Then I’ll tackle the hands on part – putting all this information into practice by creating a VISUAL 15K training calendar. The free one you’ll have a chance to grab in this article is a 12 week training calendar example. Having a visual, developed, training calendar is critical – the #1 thing you can do to see this goal through is to create a VISUAL 15K training calendar in advance, and hold yourself to it! Schedule your training days in advance! This is a huge accountability tool.

Don’t forget gear. You can train to your fullest, but if you have mediocre gear, your performance could suffer. Or worse, you could injure yourself. Good running gear is a worthwhile investment if you plan to be on your feet training. And I’ll help narrow down exactly what you DO and DON’T need to cross that finish line.

Finally, this 15K training plan for beginners will guide you in choosing an actual GOAL (this is big for keeping motivation up), provide you a list of the top 15K races across the U.S. (destination races are the best!), help you develop a mindset for avoiding pitfalls, and provide additional support by answering common questions about nutrition, injuries, etc.

So let’s get started!!!

Starting a 15K Training Plan for Beginners

As I said before, while it may be realistically feasible, it’s not in your best interest to start seriously training for a 15K distance if it’s been years since you’ve run 1 mile. Ideally, you should have some running experience before jumping straight into 15K training.. A common pre-requisite (though absolutely NOT required) is running a 10K race before taking on a 15K. Regardless, the important thing to note is that some experience is highly recommended, and I’ll get into exactly what that might look like below. While others may want to tell you so, there’s not a lot of shortcuts to training for longer distances. You need to have a solid foundation first.

What does a baseline foundation look like?

Basically, I’d recommend being able to sustain moderate cardio for at least 30 minutes at a time, 2-3 times a week.

While this doesn’t necessarily mean just running for 30 minutes, 2-3 times a week, it might be helpful to include that among other cardio activities, to develop a cardio foundation.

For example:

Being able to run for 30 minutes, regardless of pace.
A 30 minute bike ride
A 30 minute water aerobics class
A 30 minute strength training workout or HIIT routine
A 30 minute session on the elliptical at the gym

Again, this is a good assessment of your cardio base. If you find it necessary to stop and rest every minute during an easy 30 minute run, THAT IS FINE – it doesn’t mean you can’t proceed further, it just means you might want to give yourself more training time on your timeline to help develop a stronger cardio base before pushing on. Again, this is done by working up to short runs, in addition to other cardio activities that can help you establish that base.

It is COMPLETELY DOABLE to train for a 15K distance as your first race ever, with no prior distance experience or running experience. However, I feel like it is highly beneficial to make sure that there is a good baseline foundation in place before diving into any additional, targeted training for a 15K distance.

While working on a baseline foundation means more time, it WILL pay off in the long run. You’ll have a much more solid foundation, you’ll experience better performance over time, and you’ll combat injuries that might try to pop up. In fact, studies have shown that about half of all runners will experience one of the top 8 most common running injuries in their lifetime, so do what you can now to help not become a statistic. Having a solid foundation is one proactive way to do this. Plus it will make you a better long term runner and athlete, instead of a “once and done” runner. Because once you run that 1st race, you’ll want to keep going.

When can you move on from building that foundation?

When you are consistently and comfortably able to do at least 30 minutes of sustained cardio 2-3 times a week, with some running included.

Keep in mind that you will be building onto this foundation. This 15K training plan for beginners will recommend 3 weekly training runs (2 short, 1 long), 2-3 additional cross training / strength training days (with a goal of 30-60 minutes of cross training / strength training on those days), and 1-2 weekly rest and recovery days.

Weekly Training Runs

If you want to be a long term runner and pursue even longer distances after your 15K race, get to love weekly training runs! Weekly training runs are the heart of any long distance training plan, including this 15K training plan for beginners. While you may see some training plans recommend additional running days, I recommend 3. This helps to prevent injury, overuse, and burnout. Also, keep in mind that this training plan is made for BEGINNERS. More running volume and intensity can benefit you as you become more experienced. Having only 3 running days a week doesn’t mean you have less work to do though, as you still will have cross training / strength training days.

So what do weekly training runs look like?

2 SHORTER, 1 LONGER

Your 1 long weekly training run will gradually increase in distance over time, in gradual increments. And it should be at your easy pace. You should never attempt to go from running 2 miles to 9 miles in the span of a week. This is the #1 cause of injuries to runners. A good 15K training plan will take into account building up distance in gradual increments, hence the reason you should give yourself plenty of time to train.

I don’t recommend the majority of running days to be back to back, generally speaking. Here’s a good example of what typical weekly training runs might look like:

Tuesday: Run 3 miles
Thursday: Run 3 miles
Saturday: Run 5 miles

Typically, a good day for a rest day is following your weekly long run.

Incremental Mileage and Distance Increases

Here’s where a little math comes into play. Obviously, you are training for a 15K, which is 9.32 miles long. The longest training distance you should aim for is a 8 mile run prior to your race date.

So how do you work up to those longer training runs?

As I mentioned before, don’t ever attempt to go from 2 miles to 8 miles, for example, in a week. That’s a recipe for injury, which can set you back a lot further than taking the time to safely and gradually work up in distance.

If you want to get nerdy about it, there’s the 10-15% rule, meaning that your weekly overall distances should increase by around 10-15% each week.

*Here’s your chance to grab a FREE 12 week 15K training calendar example and see what it looks like for yourself!

Hopefully you just took advantage of the FREE 12 week 15K training calendar above. Now is a good time to make an important note as you look it over. This particular training calendar example takes into account a couple of assumptions. First, that you are able to run 2 miles as a baseline long run. Second, that this particular schedule works for everyone. Lastly, that you aren’t past this example baseline, but still know you need a training plan. Maybe your baseline is 3 or 4 miles and not 2. You obviously don’t want to backtrack, but how do you plan out your weekly runs and gradual increments with a different baseline?

While you can find a lot of resources online to help you train, there is a certain inevitable and individualized factor that goes into developing a training calendar. If you want 1:1 coaching support to develop an INDIVIDUALIZED 15K training calendar that is CUSTOMIZED to YOU, check out the coaching consult plan I currently offer for beginner runners. Your strengths, weaknesses, goals, preferences, schedule – all taken into account and used to create the perfect training calendar and plan for you. All your questions answered, nothing left to stop you from achieving your goal. Here’s the INTEREST FORM to get started!

Not only will you get a complete 15K training calendar developed specifically for you, I’ll also personally address cross training / strength training, rest and recovery days, gear, injury prevention, and fueling. NOBODY can tell you exactly what kind of training regimen is best for you without actually talking to you. And that’s what I can offer. Plus rest day and active recovery recommendations to top it off.

So if you want to get going on creating your own customized 15K training calendar, plus get your answers in regards to gear, nutrition, fueling, hydration, cross training, strength training, and more – fill out this INTEREST FORM to reserve your spot today!

Weekly Cross Training / Strength Training

It’s not all about the running. That’s a common mistake to make but it can be a costly one. Let’s talk about just why cross training and strength training is so important to a 15K training plan.

Cross training and strength training keeps your WHOLE body operating in harmony, which staves off injury, improves performance, and overall just makes you stronger altogether. You need the supporting roles of ALL the muscles systems working together. Which is why I recommend at 3 days of strength training and cross training, for 30-60 minutes each session.

I consider strength training a form of cross training, as they go hand in hand. But for training purposes, it is important to make sure that you have designated strength training time at least once or twice a day. This can look a couple of different ways. Let’s say you follow the 3 days a week plan for strength training and cross training. Maybe you prefer to do both all 3 days – you could do a 30 minute strength training workout and cycle for 30 minutes each of those 3 days. Or, perhaps you’d rather have two designated strength training days, so you do 60 minute strength training workouts twice a week, and then 1 designated cross training day where you hike for an hour. As long as you are getting in both. Once a week strength training can be sufficient, but twice is generally preferred.

So what is cross training, in a nutshell?

Cross training is the practice of engaging in multiple sports / exercises / workouts in order to improve performance in one’s main sport. It’s the art of training your body in more than one role. It can include strength training workouts.

What does cross training accomplish?

Reduces the risk of injury
Improves muscular strength and endurance
Combats burnout and overuse by switching up your training to provide a mental and physical break
Engages the full body and all muscle systems
Improves running economy and efficiency
Creates a “multi-purpose” athlete
Accelerates recovery

So now we get down to the nuts and bolts. What exactly are some beneficial forms of cross training and strength training for runners? While there is no exact, black and white, definitive list, these are some of my go to’s, that focus specifically on the strengths you will need to cross that finish line.

Strength training workouts (think lunges, squats, deadlifts, etc).
HIIT workouts (High Intensity Interval Workouts)
Cycling (here’s a helpful indoor Wahoo Kickr Bike guide and an Intro to Road Cycling guide)
Swimming
Ellipticals, stairmasters, etc.
Hiking
Rucking
Walking
Kayaking / Rowing
Weight Lifting
Yoga
Pilates

Personally, my cross training (which includes my strength training workouts) tends to mostly include cycling, walking, and rucking (plus simple strength training workouts on the side). If you want more than just this quick summary on cross training, be sure to check out my complete guide to the best half marathon cross training (applies to all distances). Bottom line – don’t skip it. And if you want help creating a training plan and calendar that addresses the best cross training for you, don’t forget to check out the coaching plans I offer, or fill out this INTEREST FORM to get started!

Weekly Rest and Recovery Days

Rest days are either loved or hated by runners. Some see them as “unproductive” and would rather get in another run. Some find excuses to have extra rest days because they love them so much. You need rest days from running, EACH week, but there should be an intentional balance. Despite how you feel about rest days, here is why they are important.

Taking running rest days makes you STRONGER!
Taking running rest days (instead of running more) makes you a BETTER runner!
Taking running rest days promotes LONG TERM running (and I personally want to be doing this for a long time)!

Running rest days don’t mean sitting on the couch and not moving all day. Active recovery can take many forms:

A short, easy walk
A short, low impact yoga session
An easy spin on the bike
Foam rolling / massaging / stretching
An increased focus on nutrition
And don’t forget a good night’s sleep!

Of course, I understand the struggle of feeling like you have to get more miles in. Mileage and distance increases are absolutely important. But not at the cost of sacrificing a rest day from running. That is why you will see intentional, scheduled rest days in every single one of my running training plans I develop. You want that mileage, but you also want rest and recovery days to solidify, cement, repair, and process that mileage, in order to build the most stable and solid foundation that will hold up over time!

This was a summary of why rest days are important, but if you want more details on this important part of your 15K training plan, check out this full guide on how to effectively take running rest days.

Creating a 15K Training Calendar

So you’ve gone through the individual parts of a 15K training plan for beginners (baseline foundation, weekly training runs, gradual increments, cross training and strength training, and rest days). Now it’s time to put it all together. And that looks like an actual example of a 12 week 15K training calendar. An example is below:

Download your own FREE copy of this 12 week 15K training calendar HERE!

Once you take a look at this calendar, you’ll notice a few reduced mileage weeks, which is a strategy for preventing overuse injuries. It is possible to shorten this training calendar for more experienced runners, by taking out the repeating weeks or the reduced mileage weeks. I wouldn’t recommend taking out all, but you could easily shorten it by a week or two.

You might also notice that this training calendar I offer above shows cross training / strength training days, but it doesn’t say what TYPE of cross training. Again, I can offer the opportunity to customize these days for you, because nobody can really tell you exactly what type of cross training and strength training is best for you without talking to you first.

Not only are these consults beneficial and individualized, they’re also a lot of fun to consult on because you get to see all the fun ways that people cross train and strength train. Everyone comes with their own foundation, background, preferences, and interests when it comes to cross training. And like I’ve mentioned, running mileages are key, but so is engaging your whole body in effective, beneficial, and FUN methods of cross training to help you perform at your peak, but also to combat injury, prevent burnout, and again – have FUN! So if you want to create a specific training calendar that addresses these cross training days, plus gear, hydration, nutrition, recovery, and more – fill out this INTEREST FORM to get started.

Gear Recommendations for Your 15K Training Plan

Runners LOVE to talk gear. That isn’t because we’re all rich and have tons of money to spend – it’s because good gear really can make a difference. And also keep you from getting injured. If you are training for a 15K, it truly is worth the investment to get good, reliable running gear.

Here’s some quick links for recommended running gear for beginners:

Favorite Road Running Shoes – Brooks Glycerins
Favorite Trail Running Shoes – HOKA One One Speedgoats
Favorite Running Socks – Hilly Twin Skins
Favorite Insulated Running Thermos – HydroFlask
Favorite Hydration Vest with Water Bladder – Camelbak
Favorite Running Shorts
Favorite Transport System – Camelback Hydration Vest (above) or Running Belt
Favorite Running Leggings (cold weather) – Fleece Lined Leggings
Favorite Merino Wool Icebreaker Tank Top (warm weather)
Favorite Merino Wool Long Sleeve Base Layer Top (cold weather)
Favorite Cold Weather Running Jacket
Favorite Ultra-Lightweight Fully Waterproof and Wind Resistant Jacket: Outdoor Research Helium II
Favorite Eye Protection: Hat and Sunglasses

For a more in depth look at each of these gear items, check out this complete guide to running gear for beginners.

Choosing a GOAL for Your 15K Training Plan

Training for a race is not without its obstacles. Burnout and dwindling motivation can easily be one of them. The #1 way I have found to combat this is to make sure I have a tangible goal I am working towards. You can check out 9 other simple ways to prevent burnout here.

PICK OUT A RACE. Know exactly what you are training for. If you can swing it, choose an exciting destination race! Here’s 3 steps to planning a “runcation”.

I’ve done many exhilarating destination races, and each one has been ABSOLUTELY worth the months of training. Here’s a few of my most memorable destination races:

The Polar Circle Marathon in Greenland – the “coolest” marathon on earth
The Great Wall of China Marathon
The Disneyland Half Marathon
The Yellowstone Half Marathon
The Grand Teton Half Marathon
The San Francisco Half Marathon

And more…or check out these 21 most extreme adventure runs on the planet!

Make your 15K race an entire event, an entire weekend, and an entire experience, and that can help motivate you through the months of training. Other goals can be running to honor a loved one, losing weight, or hitting a certain yearly mileage goal. Check out these other 13 common running goals for beginners for more inspiration.

Additional FAQs

Here are some other commonly asked questions:

NUTRITION – yes, you should adjust your nutrition. It doesn’t have to be a complete, rigid upheaval, but it actually does make a difference. Runners love to talk about “carb loading”, and while it may sound great to justify eating an entire pizza, there’s a lot more to it than that. Check out this guide to the best foods and diet for runners. Even a few small tweaks can lead to increased performance, both as a runner and just a healthy human being in general.

This is an area I wish I had focused on and developed earlier in my running career. There’s less of a focus on fueling for distances typically under that of a half marathon, but it’s a MINDSET and a HABIT that is worth implementing even for a 15K distance, especially if you have bigger and longer distance goals afterwards. It will become even more of a cornerstone the further and more that you run.

If you’re looking for a more detailed overview of fueling and nutrition, check out my “Runner’s Diet: Nutrition and Fueling for Beginners”. It’s a simple guide to the 4 categories of foods your body needs as a runner, actual percentages of each, meal ideas, recovery snack ideas, on the go fueling ideas, diy energy gel / squeezes recipes, and more! It’s a great place to start with implementing the nutrition and fueling your body needs to improve performance.

SLEEP – make sure you are getting a good night’s sleep. 6 hours a night is actually NOT enough, especially with an increased training volume. Getting enough sleep is crucial for recovery, since your body repairs itself at night while you rest!

INJURIES– don’t push through them! The best way to proactively beat injuries (which almost 50% of runners will experience in their lifetime according to this study), is to simply follow an intentional 15K training plan like this one! Be intentional about your weekly training runs, gradually increase in weekly distances, and be sure to include effective and beneficial cross training, strength training, and rest days. Be sure to familiarize yourself with the 8 most common running injuries, as well as how to prevent them.

RUNNING SOLO – know what motivates you! And yes I run solo…and hike solo…and cycle solo. If you enjoy the mind clearing and de-stressing experience of a solo run, then just be sure to do it safely and responsibly by implementing these 7 solo running tips. If you benefit from the shared accountability and camaraderie of a social group run, then check out some of these simple ways to find a local running group.

RUNNING IN THE COLD – while there are extreme cases, generally speaking you can’t skip your training days repeatedly due to the season. Running in the cold (and in the heat) is inevitable to some degree. Cold weather doesn’t have to stop you from getting outside with these 9 helpful cold weather running tips.

RUNNING IN THE HEAT – same goes for the heat. Train responsibly, but learn how to work with the heat with these 10 important hot weather running tips.

RUNNING OUTSIDE VS THE TREADMILL – I hate the treadmill. I strictly run outside now. But I recognize that not everyone has that ability, and sometimes there are actual factors outside that should prevent you from running (lightning, blizzards, flooding, etc.). So utilize the treadmill if you need to, but be sure to throw in some incline to mimic natural uphills you might find on an outdoor course. And if you need to distract yourself to get through any potential boredom, know what works for you. Calling and talking with a friend or family member, binging Netflix, or listening to a podcast or audiobook.

1:1 COACHING – if this is what is standing in the way of crossing your own finish line, then be sure to check out the coaching consult plan I offer for runners, or fill out this INTEREST FORM to get started!

FREEBIE – and here’s one final chance to snag that FREE example of a 12 week 15K training calendar for beginners!

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15K Training Plan for Beginners

Complete 15K Training Plan for Beginners