Hal Higdon's 5k: Advanced
8 weeks - $19.95
Total Miles: 224
Total Hours: 30
Total Miles: 224
Total Hours: 30
Hal Higdon's 5k--Advanced: This is the Advanced 5-K Training Program. Are you ready for it? Only a small percentage of runners have trained hard enough before or have the natural ability to succeed with this plan. If you are a seasoned veteran of the running wars, an individual who has been running for several years and who has run numerous 5-K races and races at other distances, there comes a time when you want to seek maximum performance. Regardless of your age or ability, you would like to run as fast as you possibly can. You want a training program that will challenge you. Here it is! Each day I will send you an email message telling you what to run, also offering tips. For more information and directions, visit my website at 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: 0:24
In this 5-K schedule for Advanced runners, Monday is an easy day for recovery after the weekend's hard workouts. Run 3 miles. Run at an easy pace, just covering the distance. If you don't program easy days into your schedule--and at the right times--you increase your risk of illness or injury.
Workout #2
Custom
Planned Time: 0:0
Strength training is good for runners, but what do you do? You could do push-ups or pull-ups, use free weights, or work out with various machines at a Fitness Center. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. I suggest you do some strength training at least twice a week, preferably after a short and easy run, although you can strength train on any days convenient for your business and personal schedule.
Planned Time: 0:24
In this 5-K schedule for Advanced runners, Monday is an easy day for recovery after the weekend's hard workouts. Run 3 miles. Run at an easy pace, just covering the distance. If you don't program easy days into your schedule--and at the right times--you increase your risk of illness or injury.
Workout #2
Custom
Planned Time: 0:0
Strength training is good for runners, but what do you do? You could do push-ups or pull-ups, use free weights, or work out with various machines at a Fitness Center. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. I suggest you do some strength training at least twice a week, preferably after a short and easy run, although you can strength train on any days convenient for your business and personal schedule.
Day #2
Custom
Planned Time: 0:45
Today is your day for interval training, as you prepare for the 5-K. In interval training, you first run a set distance hard, then jog or walk at an easy pace to recover. The workout gets its name because you control the interval between each hard run. Interval training is best done on a track. Run 5 x 400 meters at about the pace you would run 1500 meters, or a mile. (If you run a mile in 8 minutes, your 400 time would be 2 minutes.) Jog or walk 400 meters between each fast repeat to recover.
Workout #2
Custom
Planned Time: 0:0
Pick courses that are suitable for your training. The easiest approach may be to simply head out your front door, run for a period of time, then turn around, and run back.
Planned Time: 0:45
Today is your day for interval training, as you prepare for the 5-K. In interval training, you first run a set distance hard, then jog or walk at an easy pace to recover. The workout gets its name because you control the interval between each hard run. Interval training is best done on a track. Run 5 x 400 meters at about the pace you would run 1500 meters, or a mile. (If you run a mile in 8 minutes, your 400 time would be 2 minutes.) Jog or walk 400 meters between each fast repeat to recover.
Workout #2
Custom
Planned Time: 0:0
Pick courses that are suitable for your training. The easiest approach may be to simply head out your front door, run for a period of time, then turn around, and run back.
Day #3
Custom
Planned Time: 0:24
Rest or do an easy run of about 3 miles today. This will be your standard workout for all but the final week of your 8-week 5-K training program. Although this seems like a throwaway workout, one that seemingly will do little to condition yourself, if you do run, take it seriously.
Workout #2
Custom
Planned Time: 0:0
Do you like to cross-train? Not all runners do, particularly the more experienced runners who think it may get in the way of what they love to do best: run. But for many of us, cross-training is a handy way of getting an aerobic buzz on days when running more miles might lead to injury.
Planned Time: 0:24
Rest or do an easy run of about 3 miles today. This will be your standard workout for all but the final week of your 8-week 5-K training program. Although this seems like a throwaway workout, one that seemingly will do little to condition yourself, if you do run, take it seriously.
Workout #2
Custom
Planned Time: 0:0
Do you like to cross-train? Not all runners do, particularly the more experienced runners who think it may get in the way of what they love to do best: run. But for many of us, cross-training is a handy way of getting an aerobic buzz on days when running more miles might lead to injury.
Day #4
Custom
Planned Time: 0:30
What separates Advanced runners from Novices and Intermediates is that you do two speed workouts a week. This day of the week is for tempo runs, which are best done on trails in the woods-although you can run them on the roads. Run for a half hour, building up to near the pace you run 10-K by the middle of your workout. It works this way. Run easy for 5 or 10 minutes. Accelerate gradually for 5 to 10 minutes to near 10-K pace. Hold that pace for 3-5 minutes. Gradually decelerate and finish the last 5 minutes at an easy jog.
Workout #2
Custom
Planned Time: 0:0
Exercise scientists like to use the term economy when they describe fast runners. You've seen economical runners; they skim over the ground and seem to waste little energy as they fly past you at a speed you can barely imagine. Some of it is developed during training.
Planned Time: 0:30
What separates Advanced runners from Novices and Intermediates is that you do two speed workouts a week. This day of the week is for tempo runs, which are best done on trails in the woods-although you can run them on the roads. Run for a half hour, building up to near the pace you run 10-K by the middle of your workout. It works this way. Run easy for 5 or 10 minutes. Accelerate gradually for 5 to 10 minutes to near 10-K pace. Hold that pace for 3-5 minutes. Gradually decelerate and finish the last 5 minutes at an easy jog.
Workout #2
Custom
Planned Time: 0:0
Exercise scientists like to use the term economy when they describe fast runners. You've seen economical runners; they skim over the ground and seem to waste little energy as they fly past you at a speed you can barely imagine. Some of it is developed during training.
Day #5
Custom
Planned Time: 0:0
This 5-K training program for Advanced runners features six days of running and one day of rest. Friday is a good day to take off, since it also ends the work week for most people with 9-to-5 jobs. If you want to switch your rest day to Wednesday, or even take two days of rest a week because you need it, that is okay. Only you can fine-tune your own program.
Planned Time: 0:0
This 5-K training program for Advanced runners features six days of running and one day of rest. Friday is a good day to take off, since it also ends the work week for most people with 9-to-5 jobs. If you want to switch your rest day to Wednesday, or even take two days of rest a week because you need it, that is okay. Only you can fine-tune your own program.