The Perfect Middle Distance
15K and 10-mile races occupy a sweet spot between 10K and half marathon—long enough to be challenging, short enough to race hard.
10-Week Training Overview
Weeks 1-3: Base Building
Weeks 4-6: Strength Phase
Weeks 7-9: Speed & Specificity
Week 10: Taper & Race
Sample Week (Week 6)
Monday: Rest or cross-training
Tuesday: 5 miles easy
Wednesday: 6 miles with 3 at tempo pace
Thursday: 4 miles easy
Friday: Rest
Saturday: 3 miles easy + strides
Sunday: 9 miles long run
Key Workouts
Tempo Runs
Sustained effort at "comfortably hard" pace.
Hill Repeats
Build strength and power.
Long Runs
Build endurance and mental toughness.
Race Strategy
Miles 1-3: Start conservative, find your rhythm
Miles 4-6: Settle into goal pace
Miles 7-9: Stay mentally engaged, maintain form
Final mile: Empty the tank
Pacing Chart
| Goal Time | Per Mile Pace |
|-----------|---------------|
| 1:00:00 | 6:27/mile |
| 1:15:00 | 8:03/mile |
| 1:30:00 | 9:40/mile |
| 1:45:00 | 11:17/mile |
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