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Magic Training
A 12-week plan to race the São Silvestre 15K hard — or any 15K race. There are 6 runs a week, between 34 and 50 miles (55–80 km): short and long hills so you reach the final climb with something left, 1,000 to 1,200 m intervals, threshold blocks that grow each cycle and, in the final weeks, race-pace repeats. Long runs up to 13 miles (21 km) and a recovery week after every three. Built for runners already doing about 28 miles (45 km) a week with a 10K under 45 minutes.
34 mi · 20 min this week
3.1 mi · 20 min
6.2 mi
6.2 mi
3.7 mi
5 mi
9.3 mi
12 weeks · 71 workouts · 13 rest days
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