The 15-kilometer distance challenges runners with complex aerobic demands and sustained effort requirements. This race tests both endurance capacity and strategic pacing ability. Training combines long runs with specific race-pace work, emphasizing the ability to maintain form while managing increasing metabolic stress. Nutrition planning becomes essential for optimal performance.
Training Plan for the Average Woman - A 15k (15km) Run
A female runner requires 16-18 weeks of specific preparation. Training includes 5-6 weekly sessions combining endurance work with targeted speedwork. Program emphasizes gradual mileage progression while maintaining strength and form.
Recovery Guide for the Average Woman - A 15k (15km) Run
A female runner needs 3-5 days for full recovery. She should drink 1.5L of water and have a balanced meal with iron-rich foods within 30 minutes. Initial recovery includes gentle movement and proper rest. Sleep quality becomes extra important. Light activity can resume on day 2, with regular training returning gradually. Iron levels should be monitored during recovery periods.