Hal Higdon's 8k: Advanced
8 weeks - $19.95
Total Miles: 223
Total Hours: 30
Total Miles: 223
Total Hours: 30
Hal Higdon's 8k--Advanced: This plan is designed for Advanced runners training for an 8-K race. I would define Advanced runners as individuals who compete regularly in races up to 8-K or beyond and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork. If that sounds like too much training, and this is your first 8-K race, you might be more comfortable using one of the programs designed for Novice or Intermediate runners. Each day I will send you an email message telling you what to run and also offering 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: 0:24
Today begins the 8-week countdown to an 8-K race. In my 8-week Advanced Training Program, Mondays are reserved for easy 3-milers combined with strength training. 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. But you will at the end of this week. This week's schedule has you running 28 total miles with a long run of 6 miles on the weekend.
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: 0:24
Today begins the 8-week countdown to an 8-K race. In my 8-week Advanced Training Program, Mondays are reserved for easy 3-milers combined with strength training. 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. But you will at the end of this week. This week's schedule has you running 28 total miles with a long run of 6 miles on the weekend.
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: 0:30
Today is the day of the week on which the Advanced runners do tempo runs. On successive weekends, you will progress from 30- to 50- or 60-minute tempo runs. If you don't understand the concept behind tempo runs, go back to the introductory screen for the Advanced 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 10-K pace, finally decelerating for the last 5-10 minutes. How hard should you do your Tuesday tempo runs? I want you to finish feeling refreshed, rather than fatigued.
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: 0:30
Today is the day of the week on which the Advanced runners do tempo runs. On successive weekends, you will progress from 30- to 50- or 60-minute tempo runs. If you don't understand the concept behind tempo runs, go back to the introductory screen for the Advanced 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 10-K pace, finally decelerating for the last 5-10 minutes. How hard should you do your Tuesday tempo runs? I want you to finish feeling refreshed, rather than fatigued.
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: 0:32
Head to the track. That's the best place for running the 400-meter interval workouts I'm asking you to do on Wednesdays. Today's workout is 6 x 400 meters run at your 1500 or mile pace. Jog and/or walk 400 between each fast repeat. Be sure to warm up by running a mile or two and doing some stretching before the hard central part of your workout, then cool down with a mile or two after. If you feel running speedwork on successive days (Tuesday-Wednesday) is too difficult, feel free to flip-flop the Wednesday and Thursday workouts. But for an Advanced runner, running successive hard workouts can help get you in shape--as long as they aren't too hard.
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: 0:32
Head to the track. That's the best place for running the 400-meter interval workouts I'm asking you to do on Wednesdays. Today's workout is 6 x 400 meters run at your 1500 or mile pace. Jog and/or walk 400 between each fast repeat. Be sure to warm up by running a mile or two and doing some stretching before the hard central part of your workout, then cool down with a mile or two after. If you feel running speedwork on successive days (Tuesday-Wednesday) is too difficult, feel free to flip-flop the Wednesday and Thursday workouts. But for an Advanced runner, running successive hard workouts can help get you in shape--as long as they aren't too hard.
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: 0:32
Today's workout is 4 miles. Your Thursday runs will vary from 3 to 6 miles as the program continues. As with the Monday runs, run at a comfortable pace. And make this your second strength training day of the week. Please note that in that estimating the time it takes you run different workouts, I assume you average 8:00 miles. If you are slower or faster, you can adjust these estimates in your training calendar by clicking on the pencil item above the instructions.
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: 0:32
Today's workout is 4 miles. Your Thursday runs will vary from 3 to 6 miles as the program continues. As with the Monday runs, run at a comfortable pace. And make this your second strength training day of the week. Please note that in that estimating the time it takes you run different workouts, I assume you average 8:00 miles. If you are slower or faster, you can adjust these estimates in your training calendar by clicking on the pencil item above the instructions.
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 build-up to your 8-K. For an Advanced runner such as you, rest is a relative term. Three miles at an easy pace can qualify as rest. Or take the day off and do no running. This puts some of the coaching burden on you to determine whether you would benefit more from a few more miles or from the extra recovery you would get by taking a full day off.
Planned Time: 0:0
Today is your rest day, and Fridays will always be rest days during the build-up to your 8-K. For an Advanced runner such as you, rest is a relative term. Three miles at an easy pace can qualify as rest. Or take the day off and do no running. This puts some of the coaching burden on you to determine whether you would benefit more from a few more miles or from the extra recovery you would get by taking a full day off.