Running schedule 15 kilometer

There are three types of running in this schedule; a long distance run, a faster long distance run and a fast interval training. For the interval training you firstly run for 5 minutes and subsequently accelerate 4 times over a distance of 75 meters. Afterwards you can start the interval training.
 
It’s recommend to train three times a week with rest days in between. When severely fatigued or ill it’s better not to train. Use muscle care product, such as STARBALM, before and after exercising to improve the blood circulation and recovery of the muscles.
 
Start every workout with a warming-up and end with a cooling down as described at Running. After this schedule you can work towards half of a marathon.
 

Week	Day 1: Faster paced long distance run	Day 2: Interval	Day 3: Easy paced long distance run
1	30 minutes	6 times: 4 minutes of accelerating followed by 2 minutes of dribbling	60 minutes
2	30 minutes with 5 times a 1 minute acceleration	Accelerate: 2 minutes -4 minutes - 6 minutes -6 minutes - 4 minutes -2 minutes with 2 minutes of dribbling in between	70 minutes
3	35 minutes	6 times: 5 minutes of accelerating followed by 2 minutes of dribbling	80 minutes
4	30 minutes with 8 times a 30 second acceleration	10 times: 2 minutes of accelerating followed by  1 minute of dribbling	60 minutes
5	40 minutes	8 times: 3 minutes of accelerating followed by 1 minute of dribbling	75 minutes
6	35 minutes with 6 times a 1 minute acceleration	Accelerate: 10 minutes -8 minutes - 6 minutes -2 minutes with 2 minutes of dribbling in between	90 minutes
7	40 minutes	8 times: 4 minutes of accelerating followed by 2 minutes of dribbling	80 minutes
8	30 minutes with 6 times a 30 second acceleration	Accelerate: 6 minutes -4 minutes - 3 minutes -2 minutes - 1 minute with 1,5 minutes of dribbling in between	15 kilometer