Are you wondering what 15km into miles calculates into? If so, welcome to RunDreamAchieve. I am glad you have made it here. I hope that this post overdelivers and helps you get faster regardless what race distance you are going for. 15km in miles comes out to 9.3 miles or 15,000 meters. The 15km race distance is one of the most popular in the world.
Also, it is the perfect distance to race to prepare for a 10 mile race. The biggest issue for most runners is pace sustainment. So, we have to train to improve our body's lactate tolerance. Easy running is still vital for running success. That being said, too much aerobic mileage will only make you a superior long, slow runner. 15km into miles is 9.3 miles. So, to cover the distance in record time speed development is necessary.
One of the best strategies I can recommend is to start doing faster, varied paced long runs. Do you run your long runs slow and easy every single weekend? If so, stop doing that. I used to do my long runs the same way. I changed up how I was doing them and dropped 21 minutes off of my marathon time. My marathon time went from 2:43:36 to 2:19:35.
How Far is 15 KM
15 kilometers is 15,000 meters in length. As mentioned above, it is also 9.3 miles. Below is an example of the type of long runs I was doing prior to breaking the 2:20 marathon barrier. Of course, you do not have to run this far for your long runs for a 15k. That being said, I just want you to see the variations in pace. We do have 15k training plans available here to help set you up for success.
- 2 mile jog, 5 miles@5:35 mile pace, 2 miles easy, 1 mile in 4:55, 7 miles@6:00 mile pace, 2 miles easy, 1 mile in 5:05, 2 mile jog cool-down (22 miles)
Remember, always follow a faster long run like this with an easy, relaxed long run the following week. It was not uncommon for me to run between 8 to 9 minute mile pace on my easy long runs. Adaptation is vital for running success.
So, make sure you are jogging on your easy days. I would also highly recommend investing in a heart rate monitor. I use the Garmin 245. It helps to ensure that I not over training. In addition, running too fast on easy days or too slow on faster, anaerobic workouts.CHECK OUT OUR RUNNING COURSES
How Long Does it Take to Cover 15KM?
It will largely demand on the quality of the mileage you are putting in. The world's top runners are running between 35 to 40% of their weekly volume at or below their anaerobic threshold. Remember, we run between 85 to 89% of our max heart rate at this intensity. So, we are running at very high intensity at this effort. Again, the end goal is to teach the body to clear lactic acid faster than it is building up.
The only way to do this is by faster, anaerobic training. Faster, explosive-type efforts will help us to recruit more fast twitch muscle fibers. The more of these we can recruit the more efficient we will cover the 15km distance. Proper pacing is also very important. So, do not try to win the race in the first 5k. A common mistake runners make is running too aggressive, too soon.
The end result is they are forced to slow down in the latter stages of their races. My recommendation is to focus on running a negative split. You should always aim to run faster the second half of your race. So, get out hard the first 200 meters and then settle into your pace.
How Long is 15km in Hours?
The athletes who can sustain 10 minute mile pace will run 15km in or around 1:33:20. Of course, there are other runners who will be able to run much faster or slower. Again, it will depend on the maturity level of the athlete. How has been the longest tempo run you have done in the past training for your 15k races? 3 miles? 4 miles? I would work to extend the duration out to around 7 to 8 miles.
The reason being is you will improve your body's lactate tolerance. You will also teach your body to use what it has much more of, fat. We have far more fast storage than we do carbohydrates. In fact, we usually only have around 1800 calories of carbohydrate storage at any given time. So, you have to teach the body to burn fat at race pace and conserve what it has far less of, carbohydrates.
The best runners make it look easy for a reason. It is not just because they are Kenyan or Ethiopian. It is due to the fact that they are running a higher intensities, more often. So, study what the best runners are doing and simply duplicate their work habits. Of course, your goal may not be to make the Olympic team. That being said, you can still take some of heir habits and make major improvements by using them.LEARN MORE ABOUT OUR PRIVATE, MEMBERSHIP COMMUNITY
What is the Average Time for 15K?
The average time for 15k is right around an hour and 43 minutes. The world record for 15k run was set by Uganda's Jacob Kiplimo who ran a time of 40 minutes and 27 seconds. The time comes out to an average of 4:20 per mile for 9.3 miles or 2:41 per kilometer for 15 consecutive kilometers. Ethiopia's Letesenbet Gidey set the women's 15k world record running a time of 44:20.
Gidey held 2:57 per kilometer for 15 consecutive kilometers or 4:45 per mile for 9.3 miles. There are many elite male runners who cannot achieve a time as fast as she ran. Of course, these are the fastest times ever run over 15,000 meters. So, do not compare yourself to them. I am only sharing to give you an idea of what the human body is capable of.
How Do I Prepare for a 15K?
I would focus first on running easy, aerobic mileage for at least 4 weeks. The optimal time frame to train for a 15km race is between 12 to 20 weeks. I always recommend a longer rather than a shorter build up. The reason being is you will not be in a rush. Remember, it takes between 3 to 4 weeks for the body to adapt to any stressor being placed on it.
So, it is very difficult to cram all your training into a short, 4 to 8 weeks. Yes, you can get into descent shape in a matter of a month or 2. That being said, if you want to train properly then a longer build up is best. 15km into miles comes out to 9.3 miles. So, to cover the distance as fast as possible, take your time. As mentioned above, extend the time you are spending at your lactate threshold.
We run between 85 to 89 percent of our max heart rate at this effort. So, work to adapt to a 2 to 4 mile tempo first. I would then work on extending your tempo runs out to around 7 to 8 miles in length. Run relaxed during your long runs but also run varied paces as well. Do not run long and slow every single weekend.
Focus on Your Speed Development
Speed work still matters over the 15km race distance. Yes, it is more of aerobic event compared to an anaerobic event like the mile or 5k. That being said, running fast over any distance involves speed development. So, ensure you are doing at least 1, vo2 max workout per week. We run between 95 to 100% of our maximum heart rate at this intensity.
We are running so fast we simply cannot clear lactic acid faster than it is building up. Naturally, we have to stop to take short breaks in between these efforts. The key tactic with vo2 max workouts is to get your goal 15k race pace to feel easier. Also, to slow down less than your competition in the race. Again, we want to maintain goal pace longer and more efficiently. The only way to do this is by fast, sustained efforts.
Remember, jogging on recovery days is absolutely essential. The real benefits of our hard training come form within the rest period. So, the major benefits will come after the hard workouts are completed. We are much weaker immediately following a hard, anaerobic track or road workout. 15km into miles is 9.3 miles. So, to run this race as fast as possible we have to do the necessary speed training.
I hope that this post has been helpful to you. Be sure to subscribe to the RunDreamAchieve YouTube channel. I continue to focus on making at least 2 new training videos there each week. More importantly, to help athletes such as yourself to improve and surpass fitness goals. Make sure to also spend more time in mental training as well. 15km into miles is 9.3 miles or 15,000 meters. I hope you now know some additional strategies to cover the distance in record time.
The vast majority of runners only focus on physical preparation. The world's top runners combine both of them to run at superior levels. So, start spending at least 10 minutes daily mentally rehearsing your goal time. See yourself running across the finish line with your goal time on the clock. Also, passing people, running relaxed and strong. Remember, we must train the mind just as we train the body. Make sense?LEARN MORE ABOUT OUR TRAINING PLANS