Team Mocha 15K "Walkers-to-Runners" Training Plan Team Mocha 15K "Novice Runners" Training Plan
Week Week of Mon Tue Wed Thu Fri Sat Sun Week Mon Tue Wed Thu Fri Sat Sun
1   30 min 2 miles 30 min   Rest 2 miles Rest/Long Run Make-up 1 30 min 3 m run Stretch &   Rest 4 m run Rest/Long Run Make-up
12/22 cross  cross 2 miles cross  Strengthen 2 m run
2   30 min 2 miles 30 min   Rest 3 miles Rest/Long Run Make-up 2 30 min 4 m run Stretch &   Rest 5 m run Rest/Long Run Make-up
12/29 cross cross 2 miles cross Strengthen 3 m run
3   30 min 3 miles 35 min   Rest 4 miles Rest/Long Run Make-up 3 30 min 4 m run Stretch &   Rest 5 m run Rest/Long Run Make-up
1/5 cross cross 2 miles cross Strengthen 4 m run
4   30 min 3 miles 35 min   Rest 4 miles Rest/Long Run Make-up 4 30 min 3 m run Stretch &   Rest 6 m run Rest/Long Run Make-up
1/12 cross cross 2 miles cross Strengthen 2 m run
5   30 min 3 miles 40 min   Rest 5 miles Rest/Long Run Make-up 5 30 min 5 m run Stretch &   Rest 6 m run Rest/Long Run Make-up
1/19 cross cross 3 miles cross Strengthen 3 m run
6   30 min 4 miles 40 min   Rest 6 miles Rest/Long Run Make-up 6 30 min 5 m run Stretch &   Rest 7 m run Rest/Long Run Make-up
1/26 cross cross 3 miles cross Strengthen 4 m run
7   30 min 4 miles 45 min   Rest Rest Winter Beach Run 5 miles 7 30 min 4 m run Stretch &   Rest Rest Winter Beach Run 5 miles
2/2 cross cross 3 miles cross Strengthen 3 m run
8       30 min   Rest 7 miles Rest/Long Run Make-up 8   4 m run Stretch &   Rest 8 m run Rest/Long Run Make-up
2/9 Rest  4 miles cross 3 miles Rest Strengthen 4 m run
9   30 min 5 miles     Rest Rest/Long Run Make-up 9 30 min 5 m run Stretch &   Rest Rest/Long Run Make-up
2/16 cross 3 miles 3 miles 8 m run  cross Strengthen 3 m run 8 m run
10   30 min 5 miles 30 min     Ortega River Run Rest/Long Run Make-up   30 min 5 m run Stretch &   Rest Ortega River Run  Rest/Long Run Make-up
2/23 cross cross Rest Rest 10 cross Strengthen Rest
11   30 min 3 miles       9 miles Rest/Long Run Make-up   30 min Stretch &   9 m run Rest/Long Run Make-up
3/2 cross 30 min cross 3 miles Rest 11 cross 4 m run Strengthen 3 m run Rest
12   30 min 3 miles       Gate River Run Celebrate   30 min Stretch &   Gate River Run Celebrate
3/9 cross 3 miles Rest Rest 12 cross 4 m run Strengthen Rest Rest
Reference: Hal Higdon 15K Training Plan  
Cross Training:  cycle, weight train, swimiming, areobic activities (should be an easy day)
Winter Beach Run 5 miles
Daily's Ortega River Run 5 Miles