This is an example of running training to run 15 km in 15 weeks with training 4 times a week suitable for healthy people who already practice some type of light physical activity and who like to run, doing this to have a healthier life and some leisure time.
It is important not to be in a hurry and keep the running plan until the end, following each step we propose here because it will be possible to gradually improve your physical condition, with a low risk of injury. Wear running clothing and good running shoes to protect your ankles and knees. See the most suitable clothes here.
If you feel any pain in your hips, knees or ankles, you should stop training and seek medical and physiotherapist help to recover, as a badly healed injury can worsen and impair training. See the most common causes of running pain and how to avoid each one by clicking here.
Remember that it is also very important to strengthen your muscles with exercises such as localized, GAP or Functional Training to decrease the risk of repetitive strain injuries.
To start running
| Monday | Tuesday | Fifth | Saturday | |
| Week 1 | Run 2 km | Run 2 km | Run 2 km | Run 3 km |
| Week 2 | Run 3 km | Run 3 km | Run 3 km | Run 4 km |
| Week 3 | Run 4 km | Run 4 km | Run 4 km | Run 5 km |
| Week 4 | Run 3 km | Run 5 km | Run 3 km | Run 5 km |
| Week 5 | Run 5 km | Run 5 km | Run 5 km | Run 7 km |
To start lowering the time
| Monday | Tuesday | Fifth | Saturday | |
| Week 6 | Run 5 km | Run 7 km | Run 5 km | Run 7 km |
| Week 7 | Run 5 km | Run 7 km and lower the time | Run 5 km | Run 10 km |
| Week 8 | Run 5 km and lower the time | Run 7 km | Run 5 km | Run 10 km |
| Week 9 | Run 8 km | Run 8 km | Run 8 km | Run 10 km |
To gain speed and endurance to reach 15 km
| Monday | Tuesday | Fifth | Saturday | |
| Week 10 | Run 5 km | Run 7 km | Run 5 km | Run 10 km and lower the time |
| Week 11 | Run 5 km | Run 10 km | Run 5 km | Run 12 km |
| Week 12 | Run 5 km | Run 7 km | Run 5 km | Run 12 km |
| Week 13 | Run 5 km | Run 8 km | Run 8 km | Run 12 km |
| Week 14 | Run 5 km | Run 8 km | Run 8 km | Run 14 km |
| Week 15 | Run 5 km | Run 8 km | Run 8 km | Run 15 km |
Before each workout, it is advisable to stretch and at least 10 minutes of warm-up. To get ready to run you can do jumping jacks for 2 minutes without stopping, do another 1 minute of sit-ups and another 2 minutes of brisk walking.
Then you can start the day's workout, paying close attention to your breathing and heart rate. Using a racing phone or a clock with a frequency meter can be useful to make sure you're not putting too much stress on your body. See your ideal heart rate during training by clicking here.
After each workout, it is recommended to dedicate another 10 minutes to slow down your heartbeat, so gradually start slowing down the running and finish walking. When you stop, stretch your legs and back for about 5 to 10 minutes to reduce muscle pain. The more stretching you do, the less pain you will have the next day.
Food is also very important for muscle recovery. See what to eat before, during and after training with nutritionist Tatiana Zanin:
