Hal Higdon PLUS: 8-K--Intermediate
8 weeks - $19.95
Total Miles: 159
Total Hours: 31
Total Miles: 159
Total Hours: 31
PLUS: Hal Higdon's 8k--Intermediate: This training plan is designed for Intermediate runners readying themselves for an 8-K race, and like all my intermediate training programs, it is for individuals 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 5-K and above, maybe even a marathon or two. With that as background, you now need a somewhat more sophisticated schedule so as to improve. If that doesn't sound like you, you might be more comfortable using one of my programs designed for Novice or Advanced runners. When you sign up, 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
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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
PREMIUM: Today begins the 8-week countdown to an 8-K race. In my Intermediate Training Program, Mondays are reserved for easy 3-milers combined with strength training. See the Stretch and Strengthen screens on halhigdon.com. Don't overdo it! Your Monday goal is only to recover from the long runs scheduled for Sundays. Since the program begins today, you may not have taken such a long run yesterday.
Planned Time: 0:27:00
PREMIUM: Today begins the 8-week countdown to an 8-K race. In my Intermediate Training Program, Mondays are reserved for easy 3-milers combined with strength training. See the Stretch and Strengthen screens on halhigdon.com. Don't overdo it! Your Monday goal is only 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 : Strength
Planned Time: 0:00:00
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.
Workout #3 : Run
Planned Time: 0:27:00
Today's workout is 3 miles. Find a course of about this distance that you enjoy running. Measure it with a car speedometer or a GPS watch if you don't already know mileages. Since the Tuesday workouts will increase in half-mile increments from 3 to 6 miles, you might want to take this into consideration when planning new courses. In fact, I would prefer that you develop several different courses for variety. Regardless of where you run, take it easy today. Run at an easy pace. Please note that in setting time estimates, I assume that you run at a 9:00 mile average. If you run faster or slower, readjust or ignore the estimates.
Workout #4 : Other
Planned Time: 0:00:00
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.
Workout #5 : Run
Planned Time: 0:27:00
Today is the day of the week on which the Intermediates do speed training. On successive weekends, you will alternate between tempo runs (odd weeks) and interval running on the track (even weeks). If you don't understand the concept behind tempo runs, go back to the introductory screen for the Intermediate Program. Today's tempo run lasts 30 minutes. Run 5-10 minutes at an easy pace, then gradually shift gears and run 10-15 minutes accelerating to near 15-K pace, finally decelerating for the last 5-10 minutes.
Workout #6 : X-Train
Planned Time: 0:00:00
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.
Workout #7 : Strength
Planned Time: 0:00:00
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.
Workout #8 : Run
Planned Time: 0:27:00
Today's workout is 3 miles. Your Thursday runs will alternate between 3 and 4 miles as the program continues. This is partly for variety. As with 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 strength training, similar to on Mondays.
Workout #9 : Other
Planned Time: 0:00:00
Are you certain you want to run this race? Are you looking for an extra motivational tool? Do you want to signify your commitment? Enter the race now.