Hal Higdon PLUS: 10-K--Intermediate
8 weeks - $19.95
Total Miles: 181
Total Hours: 31
Total Miles: 181
Total Hours: 31
PREMIUM: Hal Higdon's 10-K--Intermediate: This is the Intermediate 10-K Training Program, for runners who want to improve their performances. What defines an Intermediate runner? You should be running five to six times a week, averaging 15-25 miles weekly training. You probably also should have run a half dozen or more races at distances between the 5-K and the Half-Marathon. With that as background, you now need a somewhat more sophisticated schedule to improve. Each day, I will send you an email telling you what to run and also offering tips about training. For more information and directions, visit my website: halhigdon.com.
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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 : Run
Custom
Planned Time: 0:27:00
Today is the start of your premium 10-K Intermediate Training Program. Most important in your training program is consistency. You can skip a few workouts, but not too many if you want to succeed eight weeks from today. This first week you'll run 18 miles total and 4 on the weekend. Regardless of the plan for the full week, this is your day for a 3-miler followed by stretching and strengthening. Check the screens on those disciplines in halhigdon.com for some good exercises.
Planned Time: 0:27:00
Today is the start of your premium 10-K Intermediate Training Program. Most important in your training program is consistency. You can skip a few workouts, but not too many if you want to succeed eight weeks from today. This first week you'll run 18 miles total and 4 on the weekend. Regardless of the plan for the full week, this is your day for a 3-miler followed by stretching and strengthening. Check the screens on those disciplines in halhigdon.com for some good exercises.
Workout #2 : Other
Planned Time: 0:00:00
Stretching your muscles before, during and after you run can provide an effective dose of prevention against injuries--and can be used to cure injuries, if done properly. But stretching too hard or too long can actually cause injuries, and it certainly can waste time that you'd rather spend running. So stretch like a cat. Be lazy about it, stretching for short periods at odd hours of the day, even while sitting at a desk or riding in a car.
Workout #3 : Other
Planned Time: 0:00:00
There are no magic formulas. Training programs are important in meeting goals, but it's impossible to design a fit-all program to meet everyone's needs. Fatigue, weather, business obligations and family duties all can conspire to prevent your doing what the schedule tells you to run. Sometimes you can juggle workouts to maintain training momentum, other times you simply need to skip the prescribed workout--or do something different.
Workout #4 : Run
Planned Time: 0:27:00
Run 3 miles. Remember that big gains in fitness can be made with small increases. As we get further into the program, I'll be asking you to run up to 6 miles on this day. But now your program is just beginning. Please note that in estimating the length of time it takes you to run 3 miles, or other distances, I assume you average 9:00 per mile. If you run slower or faster, adjust the estimate accordingly.
Workout #5 : Run
Planned Time: 0:35:00
This is the day for speed workouts in the Intermediate program. Over the next eight weeks, you will alternate between tempo runs in even weeks and interval workouts on odd weeks. If you're not sure of those terms, review the explanations on the introductory screen for Intermediate runners. Let's begin with a 35-minute tempo run. Start off with 5-10 minutes of easy running followed by 15-20 minutes where you gradually accelerate to near your 10-K race pace, then cruise home during he last 5-10 minutes. Let's see: Does that add up to 35 minutes? Well, it's close. A tempo run is an intuitive type of workout. Don't get hung up on the exact time--or the exact pace for that matter. You should also finish refreshed.
Workout #6 : Other
Planned Time: 0:00:00
You can't make up for lost training. If you started late or lost time because of an injury, forget it. Don't double up on your workouts, stealing from your rest days.
Workout #7 : Run
Planned Time: 0:27:00
My schemata for Thursdays is to alternate between runs of 3 and 4 miles plus strength training. Why? Just to give your program some variation. This being an even week, run 3 miles today at an easy pace. Couple that with stretching and strengthening. Need more rest? Don't be afraid to run today's workout at a slower pace. Nobody is going to be standing by the side of the road timing you on these workouts. Experienced runners learn how to listen to their bodies when it comes to deciding how fast to run on any given day.
Workout #8 : Strength
Planned Time: 0:00:00
If you plan to do Strength Training, the days on which you do easy runs are good days for it--after you run. When I go to the gym, I often warm up with some time on the treadmill. Then I do my strength training, usually stretching in the periods between machine lifts.
Workout #9 : Day Off
Planned Time: 0:00:00
As a race-hardened Intermediate runner, you may not think you need a day off on Friday. And maybe you don't considering the fact that I'm not going to ask you to run that far this weekend. But a plan is a plan. Less important than what you do on any one day is what you do over the entire length of the training program. And regular rest is a regular part of that program. Having said that, I concede that it doesn't matter that much which days you rest and which days you run--to a point. If your family or business schedule dictates a different workout mix, be my guest in making changes.