Hal Higdon: 5-K--Novice
8 weeks - $9.95
Total Miles: 49
Total Hours: 13
Total Miles: 49
Total Hours: 13
Hal Higdon:5-K--Novice:This Novice 5-K Training Plan is designed for beginning runners or for runners who want to take a low-mileage approach to their training. Each day I will send you email messages 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
Welcome to my 5-K training program for Novice runners. Monday is a day of rest for recovery after the weekend's hard workouts. If you don't rest regularly, you increase your risk of injury.
Workout #2 : Run
Custom
Planned Time: 0:15:00
Run 1.5 miles. Over the next eight weeks, you will progressively add a quarter mile to your longest runs until you peak with 3 miles in the seventh and eighth weeks.
Planned Time: 0:15:00
Run 1.5 miles. Over the next eight weeks, you will progressively add a quarter mile to your longest runs until you peak with 3 miles in the seventh and eighth weeks.
Workout #3 : Swim
Custom
Planned Time: 0:00:00
Consider adding swimming to your bag of training tricks. Swimming is a great recovery exercise, since it relaxes your muscles. You don't need to do kick turns. Swin easy, whether in a pool or a lake.
Planned Time: 0:00:00
Consider adding swimming to your bag of training tricks. Swimming is a great recovery exercise, since it relaxes your muscles. You don't need to do kick turns. Swin easy, whether in a pool or a lake.
Workout #4 : Run
Custom
Planned Time: 0:15:00
Run the same distance that you did on Tuesday: 1.5 miles. Are you experiencing any sore muscles? You may, particularly if you never have done any training before.
Planned Time: 0:15:00
Run the same distance that you did on Tuesday: 1.5 miles. Are you experiencing any sore muscles? You may, particularly if you never have done any training before.
Workout #5 : Day Off
Custom
Planned Time: 0:00:00
Rest today. This 5-K program for novice runners features three days of running and two days of rest plus one day for walking. How much or how little you train depends a lot on you
Planned Time: 0:00:00
Rest today. This 5-K program for novice runners features three days of running and two days of rest plus one day for walking. How much or how little you train depends a lot on you
Workout #6 : Run
Custom
Planned Time: 0:15:00
This is the third day of the week that you are being asked to do a 1.5-mile run. If that seems repetitious, look at the full schedule and you'll realize that mileages for different days will increase.
Planned Time: 0:15:00
This is the third day of the week that you are being asked to do a 1.5-mile run. If that seems repetitious, look at the full schedule and you'll realize that mileages for different days will increase.
Workout #7 : X-Train
Custom
Planned Time: 0:30:00
Sundays are reserved for cross-training. And that could include walking. Any aerobic exercise qualifies as cross-training in this program. Walk between 30 and 60 minutes.
Planned Time: 0:30:00
Sundays are reserved for cross-training. And that could include walking. Any aerobic exercise qualifies as cross-training in this program. Walk between 30 and 60 minutes.
Workout #8 : Day Off
Custom
Planned Time: 0:00:00
Monday continues to be an easy day. It depends on how hard your walk went yesterday whether you want to take the day off or do some easy running or walking. But rest is often best.
Planned Time: 0:00:00
Monday continues to be an easy day. It depends on how hard your walk went yesterday whether you want to take the day off or do some easy running or walking. But rest is often best.
Workout #9 : Run
Custom
Planned Time: 0:18:00
Tuesday workouts will not change greatly. Running a quarter mile further takes you up to 1.75 miles. Tuesday also is a good day to do some strength training. Don't forget to stretch between lifts.
Planned Time: 0:18:00
Tuesday workouts will not change greatly. Running a quarter mile further takes you up to 1.75 miles. Tuesday also is a good day to do some strength training. Don't forget to stretch between lifts.