Hal Higdon: 10-K--Novice
8 weeks - $9.95
Total Miles: 74
Total Hours: 23
Total Miles: 74
Total Hours: 23
Hal Higdon: 10-K--Novice: This is my Novice 10-K training program. It lasts eight weeks and has been designed for new runners looking for a training program to prepare them for a 10-K race. Or for experienced runners, looking for an easy schedule involving a relatively low level of weekly miles. Each day, I will send you an email telling you what to run.
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
Download description file
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Planned Time: 0:00:00
Today starts my interactive 10-K training program for Novice runners. Monday is your day for no running. However, it would be a good day to do some strength training coupled with stretching.
Workout #2 : Run
Custom
Planned Time: 0:25:00
Your first run in the program is 2.5 miles, the same as you will run the next two Tuesdays. Big gains in fitness can be made with small increases.
Planned Time: 0:25:00
Your first run in the program is 2.5 miles, the same as you will run the next two Tuesdays. Big gains in fitness can be made with small increases.
Workout #3 : X-Train
Custom
Planned Time: 0:30:00
This is the day we cross-train for a half hour. Walk, swim, cycle, even jog a little: I don't care what you do as long as you keep the effort level low.
Planned Time: 0:30:00
This is the day we cross-train for a half hour. Walk, swim, cycle, even jog a little: I don't care what you do as long as you keep the effort level low.
Workout #4 : Run
Custom
Planned Time: 0:20:00
Your running doses on Thursdays will be slightly less than on Tuesdays: 2 miles. If you want to add some strength training to your schedule, Mondays and Thursdays would be good days.
Planned Time: 0:20:00
Your running doses on Thursdays will be slightly less than on Tuesdays: 2 miles. If you want to add some strength training to your schedule, Mondays and Thursdays would be good days.
Workout #5 : Day Off
Custom
Planned Time: 0:00:00
With only a few miles run this week, you may not think you need a day off Friday, but a plan is a plan. Friday is always a rest day to prepare you for hard work on the weekends.
Planned Time: 0:00:00
With only a few miles run this week, you may not think you need a day off Friday, but a plan is a plan. Friday is always a rest day to prepare you for hard work on the weekends.
Workout #6 : X-Train
Custom
Planned Time: 0:40:00
Forty minutes cross-training. Don't push the pace in whatever activity you choose, whether biking, swimming, walking or some other aerobic activity.
Planned Time: 0:40:00
Forty minutes cross-training. Don't push the pace in whatever activity you choose, whether biking, swimming, walking or some other aerobic activity.
Workout #7 : Run
Custom
Planned Time: 0:30:00
Three miles for today's long run. That is half the distance for those planning to run a 10-K at the end of eight weeks. As this program continues, you will teach your body to go the extra miles.
Planned Time: 0:30:00
Three miles for today's long run. That is half the distance for those planning to run a 10-K at the end of eight weeks. As this program continues, you will teach your body to go the extra miles.
Workout #8 : Other
Custom
Planned Time: 0:00:00
This is the basic version of my interactive novice training program for the 10-K. However, a premium varsion offers more features.
Planned Time: 0:00:00
This is the basic version of my interactive novice training program for the 10-K. However, a premium varsion offers more features.
Workout #9 : Day Off
Custom
Planned Time: 0:00:00
Today's Monday workout of stretching and strengthening remains the same. If you have any questions concerning what to do, visit the Stretch and Strengthen section of halhigdon.com.
Planned Time: 0:00:00
Today's Monday workout of stretching and strengthening remains the same. If you have any questions concerning what to do, visit the Stretch and Strengthen section of halhigdon.com.