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20120329173551-innovation%20sports%20tribe

Guide posted by Innovation Sports . in Run your first 5k

Running your first 15k? - The Innovation Sports training plan

The 15K (9.3 miles) distance is a relatively new race that give runners a middle distance before attempting a half marathon.  It is a good target for those who have done a 10K race, but don't feel they're quite ready to take on the half-marathon.  

The Innovation Sports team together with Tribesports.com have created a training schedule to help you prepare for your big day.  We have given you a good time frame to get ready and scheduled in a 9 week plan. The training assumes you can do some running, if you are a complete beginner; please refer to our 5k and 10k plans.

Tips to remember are: 

- Always ease your way into your run with an easy jog for 5-10 minutes and finish off with a 

fast walk or light jog. 

- Cross Training (CT) is a great way to compliment your rest day 

- Try to improve your diet, implementing carbohydrates and protein. 

- Please remember rest is just as important as training so USE your rest days! 

- Find a good pair of trainers that support your feet.  Find a recommended running shop 

and they will put you in the right direction. 

- Work a good stretch routine into your running week.  Your muscles will feel the benefit. 

- Resistance (weight) training will really help your running.  Speak to a good Fitness trainer 

for some advice. 

As a general rule, your long run will take place on a Sunday as this is the most popular 

day for most races, including the Innovation Sports race series!

Week 1

Day 1 – Rest/stretch

Day 2 – 4 km run (comfortable pace) 

Day 3 – 30 mins CT (bike/cross trainer/swimming) or Rest

Day 4 – 2 km run (good pace with a quick final km) 

Day 5 – Rest

Day 6 – 25 minutes CT (easy pace) 

Day 7 – 5 km run 

Week 2

Day 1 – Rest/stretch

Day 2 – 5 km run (comfortable pace) 

Day 3 – 30 mins CT (bike/cross trainer/swimming) or Rest

Day 4 – 3 km run (good pace with a quick final km) 

Day 5 – Rest

Day 6 – 25 minutes CT (easy pace) 

Day 7 – 6 km run 

Week 3

Day 1 – Rest/stretch

Day 2 – 6 km run (comfortable pace) 

Day 3 – 30 mins CT (bike/cross trainer/swimming) or Rest

Day 4 – 3 km run (good pace with a quick final km) 

Day 5 – Rest

Day 6 – 30 minutes CT (easy pace) 

Day 7 –  7 km run 

Week 4

Day 1 – Rest/stretch

Day 2 – 7 km run (comfortable pace) 

Day 3 – 30 mins CT (bike/cross trainer/swimming) or Rest

Day 4 – 4 km run (good pace with a quick final km) 

Day 5 – Rest

Day 6 – 30 minutes CT (easy pace) 

Day 7 – 8 km run   

Week 5

Day 1 – Rest/stretch

Day 2 – 8 km run (comfortable pace) 

Day 3 – 30-45mins CT (bike/cross trainer/swimming)  

Day 4 – 4 km run (good pace with a quick final km) 

Day 5 – Rest

Day 6 – 35 minutes CT (easy pace) 

Day 7 – 9 km run 

Week 6

Day 1 – Rest/stretch

Day 2 – 8 km run (comfortable pace) 

Day 3 – 35 mins CT (bike/cross trainer/swimming)  

Day 4 – 5 km run (good pace with a quick final km) 

Day 5 – Rest

Day 6 – 30 minutes CT (easy pace) 

Day 7 – 10k run or enter a 10k race!

Week 7

Day 1 – Rest/stretch

Day 2 – 8 km run (comfortable pace) 

Day 3 – 30-45mins CT (bike/cross trainer/swimming)  

Day 4 – 5 km run (good pace with a quick final km)  

Day 5 – Rest

Day 6 – 35 minutes CT (easy pace) 

Day 7 –11 km run 

Week 8

Day 1 – Rest/stretch

Day 2 – 9 km run (comfortable pace) 

Day 3 – 30-45mins CT (bike/cross trainer/swimming)  

Day 4 –5 km run (good pace with a quick final km)  

Day 5 – Rest

Day 6 – 40 minute CT(easy pace) 

Day 7 – 12km run 

Week 9

Day 1 – Rest/stretch

Day 2 – 9 km run (comfortable pace) 

Day 3 – 30-45mins CT (bike/cross trainer/swimming) or Rest 

Day 4 –4 km run (comfortable pace with a quick final km)  

Day 5 – Rest

Day 6 – Rest

Day 7 – RACE DAY! 

Remember to get increase your carbohydrate intake during the week and get a good 

night’s sleep.  Enjoy the RACE!

20120329173551-innovation%20sports%20tribe

Responses (2)

looks great... definately going to try this

Lynda Y responded Comment

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hi just read this plan for a 15km run which im goin to start ,when u say ct trainin cud this be an aeriobic workout such as zumba or kettlebells wud this count also ??

Siobhan W responded Comment

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