Hal Higdon PLUS: Beginning Runner's Guide--The 30/30 Plan
5 weeks - $14.95
Total Hours: 15
Total Hours: 15
PLUS: Beginning Runner's Guide: 30/30 Plan: My 30/30 Plan, is for beginning runners, true novices, those of you who never have run before, but who would like to become a runner, whether for fitness or to some day run a marathon. This is how you begin. The 30/30 Plan features 30 minutes of walking/running for 30 consecutive days. If you think you need more time to get in shape, you can lengthen your 30 days to 60 days by running and walking every other day. Choose my 30/60 plan instead. For more information, check the Beginning Runner's Guide on my website: halhigdon.com.
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 : Other
Planned Time: 0:00:00
When starting any exercise program, it’s a good idea to see your doctor and get a physical examination--particularly if you have not had one in several years. Smart runners schedule regular physical exams to assure they remain in good health. Getting medical clearance is especially important if you are a current or former smoker, if you are overweight, or if there is a history of heart disease in your family.
Workout #2 : Day Off
Custom
Planned Time: 0:00:00
DAY - 5: Welcome to my premium Beginning Runners Guide. This is a 30-day program designed for people who never have run before, who maybe never have even done much fitness walking before, yet would like to get in shape. The 30/30 Plan begins this Saturday and concludes 30 days later on a Sunday, thus five weekends with all the week days between.
Planned Time: 0:00:00
DAY - 5: Welcome to my premium Beginning Runners Guide. This is a 30-day program designed for people who never have run before, who maybe never have even done much fitness walking before, yet would like to get in shape. The 30/30 Plan begins this Saturday and concludes 30 days later on a Sunday, thus five weekends with all the week days between.
Workout #3 : Day Off
Planned Time: 0:00:00
DAY - 4: As the countdown continues before you begin my 30/30 plan, please note that it will require you to do some walking and running 30 days in succession. If you are looking at this screen in the Preview before buying the plan, you might want to consider my 30/60 Plan instead. It is the same training program, except it stretches the 30 workouts over 60 days with a day off between each workout.
Workout #4 : Day Off
Planned Time: 0:00:00
DAY - 3: We are now at Minus-Three and counting. You start my 30/30 Plan on Saturday, or whichever day you choose to begin. You should also know that my Beginning Runner's Guide featuring the 30/30 Plan is available in a handy booklet. You can purchase it from Roadrunner Press. The cost is only $4.50, including postage, and it may be the best money you ever have spent.
Workout #5 : Day Off
Planned Time: 0:00:00
DAY - 2: Two days to go. Once you get started, my 30/30 Plan is very simple. Each day, you are going to exercise for 30 minutes by walking and/or jogging. Here's the pattern: Walk 15 minutes in one direction. Turn around. Walk 15 minutes back for a total of 30 minutes. I don't care how fast or slow you walk. I just want you out there doing it.
Workout #6 : Day Off
Planned Time: 0:00:00
DAY - 1: This is the Minus-One Day. Tomorrow you begin my 30/30 Training Plan in earnest. I told you yesterday to walk and/or run 30 minutes. Here's what you do during your half hour of exercise: 1. For the first 10 minutes of your workout, it is obligatory that you walk: No running! 2. For the last 5 minutes of your workout, it is obligatory that you walk: Again, no running! 3. During the middle 15 minutes of the workout, you are free to jog or run--as long as you do so easily and do not push yourself.
Workout #7 : Run
Planned Time: 0:30:00
DAY 1: The 30/30 Plan begins today and continues for 30 days with 30 minutes of walking and jogging each day. Let me explain again how to begin. On your first day, go out and walk for a half hour, 30 minutes. You could pick any course, but easiest is to walk 15 minutes in one direction, turn around and head home for a total of 30 minutes.
Workout #8 : Run
Planned Time: 0:30:00
DAY 2: We are now into the second day of my 30/30 Plan, featuring a half hour of walking and running each day for a month. Here's the pattern I want you to follow each day. Walk for the first 10 minutes. Don't even think about running at the start. Then during the next 15 minutes you are free to do some running. Run a minute, walk a minute, run a minute after that. Stay in motion. If you get tired, revert to walking only. The last 5 minutes, it is obligatory you walk.
Workout #9 : Other
Planned Time: 0:00:00
How you begin depends partly on your current level of fitness. A teenager, or someone already in good shape, may have little trouble running two or three miles the first day. Someone unused to exercise might struggle to walk even a mile.