São Silvestre 15K – Intermediate
Magic Training
About the plan
A 12-week plan for Brazil's most traditional 15K — and for any 15K race. There are 5 workouts a week: the base starts with short hills to prepare your legs for the race's profile, threshold grows through progressive tempo runs, and the final weeks bring race-pace blocks so you arrive ready for the final climb. It also works as a bridge between the 10K and the half marathon.
The plan in numbers
- Duration
- 12 weeks
- Runs per week
- 5
- Weekly volume
- 3h 25m → 4h 48m
- Longest run
- 1h 45m
Week 1 starts at 3h 25m and volume builds to 4h 48m in week 7, the heaviest of the plan.
A typical week has 5 runs, and the longest session reaches 1h 45m (Long, week 9).
Over the final 5 weeks volume drops from 4h 48m to 47 min so you arrive at the race rested.
Race day (9.3 mi · 33 min) falls on Sunday of week 12; the week holds 47 min of running before it.
There are 4 tune-up races on the way to the goal race.
Key workouts
The quality sessions that come up most in this plan:
- Long11 sessions across 11 weeks
- Threshold11 sessions across 11 weeks
- Repetition8 sessions across 7 weeks
- Interval4 sessions across 4 weeks
Who it's for
Intermediate level. To start safely you should already be running about 3h 25m per week and be comfortable with a 1h 10m session — that is what week 1 asks for.
Week 1 — workout preview
3h 25m this week
35 min
35 min
35 min
30 min
1h 10m
Week 7 — the heaviest of the plan
4h 48m this week
45 min
50 min
51 min
40 min
1h 42m
Plan Structure
12 weeks · 59 workouts · 25 rest days
See the full plan
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