Hal Higdon's 8k: Novice
8 weeks - $19.95
Total Miles: 68
Total Hours: 21
Total Miles: 68
Total Hours: 21
Hal Higdon's 8k--Novice:This program is designed for Novice runners, mostly first-timers, training for an 8-K race. If you are an experienced runner, you might want to examine my Intermediate or Advanced 8-K programs before clicking the Purchase button. When you do, you will receive daily email messages telling you what to run along with training 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: 0:0
Today begins the 8-week countdown to your 8-K race. This is my Novice Training Program for 8-K runners. No running today! Mondays are reserved for stretching and strengthening, mostly to offer an easy day to recover from the long runs scheduled for Sundays. Since the program begins today, you may not have taken such a long run yesterday.
Workout #2
Custom
Planned Time: 0:0
Strength training could consist of push-ups, pull-ups, use of free weights or working 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: 0:0
Today begins the 8-week countdown to your 8-K race. This is my Novice Training Program for 8-K runners. No running today! Mondays are reserved for stretching and strengthening, mostly to offer an easy day to recover from the long runs scheduled for Sundays. Since the program begins today, you may not have taken such a long run yesterday.
Workout #2
Custom
Planned Time: 0:0
Strength training could consist of push-ups, pull-ups, use of free weights or working 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: 0:20
Today's workout is 2 miles. These may be your first running steps, if you are a complete novice. Regardless of where you run, take it easy today. Please note that in estimating how many minutes it will take you to run 2 miles or more on this and other screens, I assume you train at a pace of 10:00 per mile.
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: 0:20
Today's workout is 2 miles. These may be your first running steps, if you are a complete novice. Regardless of where you run, take it easy today. Please note that in estimating how many minutes it will take you to run 2 miles or more on this and other screens, I assume you train at a pace of 10:00 per mile.
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: 0:30
Thirty minutes of cross-training serves as a break from the running you'll be doing on Tuesdays and Thursdays in this program. As the countdown to your 8-K race continues, I'll ask you to increase your Wednesday commitment gradually to 45 minutes. What type of cross-training? That's up to you.
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 with what they love to do best: run. But for many of us, cross-training is a handy form of getting an aerobic buzz on days when we might otherwise do an easy run.
Planned Time: 0:30
Thirty minutes of cross-training serves as a break from the running you'll be doing on Tuesdays and Thursdays in this program. As the countdown to your 8-K race continues, I'll ask you to increase your Wednesday commitment gradually to 45 minutes. What type of cross-training? That's up to you.
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 with what they love to do best: run. But for many of us, cross-training is a handy form of getting an aerobic buzz on days when we might otherwise do an easy run.
Day #4
Custom
Planned Time: 0:20
Today's workout is 2 miles--and your Thursday runs will remain at 2 miles throughout the 8-week program. As you did Tuesday, run at a comfortable pace. The difference between Tuesday's run and Thursday's run, however, is that I suggest that you also do some stretching and strength training, similar to Monday.
Workout #2
Custom
Planned Time: 0:0
When it comes to strength training equipment, Greg McDaniel, a personal trainer at The Lodge & Club in Ponte Vedra Beach, Florida, favors dumbbells--even more than barbells or machine weights. The reason is because they permit a greater range of motion, since you can move dumbbells into so many planes while doing presses, curls, side lifts or other exercises. Also important, they are inexpensive.
Planned Time: 0:20
Today's workout is 2 miles--and your Thursday runs will remain at 2 miles throughout the 8-week program. As you did Tuesday, run at a comfortable pace. The difference between Tuesday's run and Thursday's run, however, is that I suggest that you also do some stretching and strength training, similar to Monday.
Workout #2
Custom
Planned Time: 0:0
When it comes to strength training equipment, Greg McDaniel, a personal trainer at The Lodge & Club in Ponte Vedra Beach, Florida, favors dumbbells--even more than barbells or machine weights. The reason is because they permit a greater range of motion, since you can move dumbbells into so many planes while doing presses, curls, side lifts or other exercises. Also important, they are inexpensive.
Day #5
Custom
Planned Time: 0:0
Today is your rest day, and Fridays will always be rest days during the 8 weeks of the build-up to the 8-K. Having only run two days for a total of 4 miles so far this week, you may feel you don't really need a rest, but you will come to understand the importance of Friday rest days as the program continues and the mileage builds.
Planned Time: 0:0
Today is your rest day, and Fridays will always be rest days during the 8 weeks of the build-up to the 8-K. Having only run two days for a total of 4 miles so far this week, you may feel you don't really need a rest, but you will come to understand the importance of Friday rest days as the program continues and the mileage builds.