Hal Higdon's 5k: Novice
8 weeks - $19.95
Total Miles: 50
Total Hours: 15
Total Miles: 50
Total Hours: 15
Hal Higdon's 5k--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. If you are an experienced runner, who has run several 5-K or 10-K races before, you might want to consider my Intermediate, or even Advanced, 5-K programs before clicking on the Purchase button. When you do, you will receive daily email messages telling you what to run along with tips on training. For more information and details, visit 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:
Day #1
Custom
Planned Time: 0:0
Welcome to my 5-K training program for Novice runners.How much do you need to train to be able to run your first 5-K race? Some individuals who possess a good level of fitness could probably go out and run 3 miles on very little training. But if you've made a decision to run a 5-K race, you might as well do it right. In this Novice program, Monday is a day of rest for recovery after the weekend's usually longer workouts. You have the option of either taking the day completely off, or jogging and walking for a short distance. If you don't rest frequently--and at the right times--you increase your risk of illness or injury.
Workout #2
Custom
Planned Time: 0:0
To prevent injury, runners sometimes need to train outside their normal plane of action. In other words, do exercises that stress muscles slightly differently than those used running. Cycling, for instance, uses many of the same muscles as does running, but uses them differently. The same with swimming--or walking.
Planned Time: 0:0
Welcome to my 5-K training program for Novice runners.How much do you need to train to be able to run your first 5-K race? Some individuals who possess a good level of fitness could probably go out and run 3 miles on very little training. But if you've made a decision to run a 5-K race, you might as well do it right. In this Novice program, Monday is a day of rest for recovery after the weekend's usually longer workouts. You have the option of either taking the day completely off, or jogging and walking for a short distance. If you don't rest frequently--and at the right times--you increase your risk of illness or injury.
Workout #2
Custom
Planned Time: 0:0
To prevent injury, runners sometimes need to train outside their normal plane of action. In other words, do exercises that stress muscles slightly differently than those used running. Cycling, for instance, uses many of the same muscles as does running, but uses them differently. The same with swimming--or walking.
Day #2
Custom
Planned Time: 0:15
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. Take this workout seriously. Use 3 to 5 minutes before you begin for some easy stretching and consider adding strength training to your routine too.
Workout #2
Custom
Planned Time: 0:0
Putting miles in your training log is like putting money in the bank.
Planned Time: 0:15
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. Take this workout seriously. Use 3 to 5 minutes before you begin for some easy stretching and consider adding strength training to your routine too.
Workout #2
Custom
Planned Time: 0:0
Putting miles in your training log is like putting money in the bank.
Day #3
Custom
Planned Time: 0:0
Easy day. Call this a Day Off. But similar to Monday, you have the option of instead jogging and/or walking. If you choose this option, don't go farther than the 1.5 miles you did on Tuesday. Don't worry: We have nearly 8 more weeks to get you into good enough shape to not only finish a 5-K, but finish it feeling good about yourself.
Workout #2
Custom
Planned Time: 0:0
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. When I swim, I usually pause at each end of the pool, catching my breath before heading back.
Planned Time: 0:0
Easy day. Call this a Day Off. But similar to Monday, you have the option of instead jogging and/or walking. If you choose this option, don't go farther than the 1.5 miles you did on Tuesday. Don't worry: We have nearly 8 more weeks to get you into good enough shape to not only finish a 5-K, but finish it feeling good about yourself.
Workout #2
Custom
Planned Time: 0:0
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. When I swim, I usually pause at each end of the pool, catching my breath before heading back.
Day #4
Custom
Planned Time: 0:15
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. This is natural. One way to prevent sore muscles (what scientists call DOMS, or Delayed Onset Muscle Soreness) is to not train too hard. Or at least not train too much harder than you have done before. That is one reason for following a graduated training program like this.
Workout #2
Custom
Planned Time: 0:0
Stretching is very important for long distance runners, who risk losing flexibility because of their high-mileage training. Include some stretching in your daily running routine. The best time to stretch is not before you run. Pre-workout muscles may be tight; the risk of injury is increased.
Planned Time: 0:15
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. This is natural. One way to prevent sore muscles (what scientists call DOMS, or Delayed Onset Muscle Soreness) is to not train too hard. Or at least not train too much harder than you have done before. That is one reason for following a graduated training program like this.
Workout #2
Custom
Planned Time: 0:0
Stretching is very important for long distance runners, who risk losing flexibility because of their high-mileage training. Include some stretching in your daily running routine. The best time to stretch is not before you run. Pre-workout muscles may be tight; the risk of injury is increased.
Day #5
Custom
Planned Time: 0:0
This 5-K training program for novice runners features three to five days of running and two to four days of rest plus one day for walking. How much or how little you train depends a lot on you, but make sure you rest today. You want to make certain that you are well prepared for the harder training that you will do on the weekend.
Planned Time: 0:0
This 5-K training program for novice runners features three to five days of running and two to four days of rest plus one day for walking. How much or how little you train depends a lot on you, but make sure you rest today. You want to make certain that you are well prepared for the harder training that you will do on the weekend.