10 Week 15k Training Guide for Novices

15K Training Guide Downloadable PDF 

(FOR THE HALF MARATHON TRAINING GUIDE CLICK HERE)

ONE OF MY GOALS THIS YEAR IS TO RUN A 15K SO A FEW WEEKS BACK I SIGNED UP FOR THE BOILERMAKER 15K THAT IS HELD IN UTICA, NY ON JULY 13TH. NOW I'M WONDERING WHAT HAVE I DONE!!! HAHA. I'M GETTING NERVOUS AS IT GETS CLOSER (A LITTLE OVER 10 WEEKS AWAY) 

SO SINCE THE MOST MILES I HAVE EVER RUN IS A 10K (6.2 MILES) AND THAT WAS BEFORE I STARTED HAVING RUNNER'S KNEE- I REALIZED I NEED TO TRAIN PROPERLY IF I WANT TO SUCCESSFULLY FINISH THIS RACE WHICH IS 9.3 MILES LONG (WITH HILLS IN THE MIDDLE OF THE SUMMER MIND YOU!) 

I FOUND A 10 WEEK TRAINING GUIDE VIA HAL HIGDON'S WEBSITE. HAL IS A CONTRIBUTING EDITOR FOR RUNNER'S WORLD AND AUTHOR OF MORE THAN THREE DOZEN BOOKS, INCLUDING THE BEST-SELLING MARATHON: THE ULTIMATE TRAINING GUIDE. HE RAN EIGHT TIMES IN THE OLYMPIC TRIALS AND WON FOUR WORLD MASTERS CHAMPIONSHIPS. HE IS ALSO ONE OF THE FOUNDERS OF THE ROAD RUNNERS CLUB OF AMERICA (BIO FROM TRAINING PEAKS) SO I WOULD SAY THAT HE KNOWS WHAT HE IS TALKING ABOUT =)

THE ABOVE IMAGE IS HIS TRAINING GUIDE THAT I REDESIGNED FOR FUN <3 BELOW IS MY ALTERED TRAINING GUIDE FOR WHAT WORKS FOR MY SCHEDULE. IF YOU CLICK ON HIS WEBSITE YOU CAN READ ALL OF HIS DESCRIPTIONS OF WHAT EACH DAY SHOULD LOOK LIKE. IN THERE HE EXPLAINS THAT IF YOU NEED TO ADJUST AND SWITCH DAYS FOR YOUR SCHEDULE THAT IS COMPLETELY FINE!

THIS SUMMER I WILL BE INVOLVED IN A FEW DIFFERENT FITNESS CLASSES WHICH IS WHY I HAD TO ADJUST HOW I COULD TRAIN FOR THE 15K. MONDAYS, WEDNESDAYS AND SATURDAYS WILL BE MY RUNNING DAYS. MONDAYS AND WEDNESDAYS I WILL RUN DURING LUNCH TIME. SATURDAYS WILL BE MY LONG RUNS JUST LIKE IN THE ORIGINAL TRAINING GUIDE. SUNDAYS WILL BE A DAY OF REST AND STRETCHING FOR ME. TUESDAYS AND THURSDAYS I WILL BE ATTENDING POWER LUNCH (A FREE YOGA CLASS DURING LUNCH TIME OUTSIDE IN THE MULLER PLAZA) TUESDAYS AFTER WORK I WILL BE DOING A BOOTCAMP CLASS IN FORTIN PARK LED BY CHRISTINE G'S BOOTCAMP (ONLY $5 A CLASS!) AND THEN FRIDAYS AFTER WORK I WILL BE DOING ZUMBA SMASH AT BODY BY STACY'S! (ALSO ONLY $6!) SO I ACTUALLY WILL BE EXERCISING A LITTLE MORE THAN WHAT IS SUGGESTED BUT I AM HOPING I CAN MANAGE =) 

I AM VERY EXCITED TO BE TRAINING FOR THIS 15K AND ALSO HOPING AND EXCITED TO GET IN REALLY GREAT SHAPE AND MEET MY ULTIMATE FITNESS AND WEIGHT-LOSS GOALS THIS SUMMER!

Boilermaker 15k Training Guide Downloadable PDF