Hal Higdon's 10k: Advanced
8 weeks - $19.95
Total Miles: 248
Total Hours: 33
Total Miles: 248
Total Hours: 33
Hal Higdon's 10k--Advanced: This 10-K Training Program is for Advanced runners, those individuals who compete regularly in races up to 10-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 10-K race, you might be more comfortable using one of the programs designed for Novice or Intermediate runners. Check them out before you click on the Purchase button. Each day, I will send you an email telling you what to run and also offering tips about training. For more information and directions, 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: 0:24
Today is the start of your Advanced 10-K Training Program. Most important in any training program is consistency. You can skip a few workouts, but not too many if you want to succeed eight weeks from today. This first week you'll run 26 miles total and 6 on the weekend. Please note that in estimating the time for which you do any run, I assume you train at an 8:00 mile pace. If you run faster or slower, adjust the estimates accoridngly. Regardless of the plan for the full week, this is your day for a 3-miler followed by stretching and strengthening.
Workout #2
Custom
Planned Time: 0:0
Stretching your muscles before, during and after you run can provide an effective dose of prevention against injuries--and can be used to cure injuries, if done properly. But stretching too hard or too long can actually cause injuries, and it certainly can waste time that you'd rather spend running. So stretch like a cat. Be lazy about it, stretching for short periods at odd hours of the day, even while sitting at a desk or riding in a car.
Planned Time: 0:24
Today is the start of your Advanced 10-K Training Program. Most important in any training program is consistency. You can skip a few workouts, but not too many if you want to succeed eight weeks from today. This first week you'll run 26 miles total and 6 on the weekend. Please note that in estimating the time for which you do any run, I assume you train at an 8:00 mile pace. If you run faster or slower, adjust the estimates accoridngly. Regardless of the plan for the full week, this is your day for a 3-miler followed by stretching and strengthening.
Workout #2
Custom
Planned Time: 0:0
Stretching your muscles before, during and after you run can provide an effective dose of prevention against injuries--and can be used to cure injuries, if done properly. But stretching too hard or too long can actually cause injuries, and it certainly can waste time that you'd rather spend running. So stretch like a cat. Be lazy about it, stretching for short periods at odd hours of the day, even while sitting at a desk or riding in a car.
Day #2
Custom
Planned Time: 0:30
This is your first day of speedwork in the program. Run a 30-minute tempo run. As an Advanced runner, you probably know all about tempo runs; if not, check the directions on the introductory screen for this program.Here's how to do today's workout: Go 5-10 minutes for the easy, warm-up phase; 10-15 minutes at a faster pace; and 5-10 minutes cool-down. The faster pace can be near, but not at, race pace. A tempo run is an intuitive type of workout. Don't get hung up on the exact time--or the exact pace for that matter.
Workout #2
Custom
Planned Time: 0:0
There are no magic formulas. Training programs are important in meeting goals, but it's impossible to design a fit-all program to meet everyone's needs. Fatigue, weather, business obligations and family duties all can conspire to prevent your doing what the schedule tells you to run. Sometimes you can juggle workouts to maintain training momentum, other times you simply need to skip the prescribed workout--or do something different.
Planned Time: 0:30
This is your first day of speedwork in the program. Run a 30-minute tempo run. As an Advanced runner, you probably know all about tempo runs; if not, check the directions on the introductory screen for this program.Here's how to do today's workout: Go 5-10 minutes for the easy, warm-up phase; 10-15 minutes at a faster pace; and 5-10 minutes cool-down. The faster pace can be near, but not at, race pace. A tempo run is an intuitive type of workout. Don't get hung up on the exact time--or the exact pace for that matter.
Workout #2
Custom
Planned Time: 0:0
There are no magic formulas. Training programs are important in meeting goals, but it's impossible to design a fit-all program to meet everyone's needs. Fatigue, weather, business obligations and family duties all can conspire to prevent your doing what the schedule tells you to run. Sometimes you can juggle workouts to maintain training momentum, other times you simply need to skip the prescribed workout--or do something different.
Day #3
Custom
Planned Time: 0:48
An interval workout today, the day after a tempo run? Two speedwork days in a row? Isn't that against the rules? Well, in this program I make up the rules. You signed up for an Advanced program; stop complaining! Today's interval workout is: 6 x 400 meters with the fast reps at 1500/mile pace. The interval 400 laps between reps can be jogged and/or walked. The way I often do this is to walk for about 100 meters after finishing the rep, then jog 200 along the backstretch, then walk 100 before beginning the next rep.
Workout #2
Custom
Planned Time: 0:0
You can't make up for lost training. If you started late or lost time because of an injury, forget it. Don't double up on your workouts, stealing from your rest days.
Planned Time: 0:48
An interval workout today, the day after a tempo run? Two speedwork days in a row? Isn't that against the rules? Well, in this program I make up the rules. You signed up for an Advanced program; stop complaining! Today's interval workout is: 6 x 400 meters with the fast reps at 1500/mile pace. The interval 400 laps between reps can be jogged and/or walked. The way I often do this is to walk for about 100 meters after finishing the rep, then jog 200 along the backstretch, then walk 100 before beginning the next rep.
Workout #2
Custom
Planned Time: 0:0
You can't make up for lost training. If you started late or lost time because of an injury, forget it. Don't double up on your workouts, stealing from your rest days.
Day #4
Custom
Planned Time: 0:24
After two tough days, this 3 miles works as a recovery day. (As the program continues I will ask you to run further during several of the Thursday workouts. Don't be afraid to run today's workout at a slower pace. Nobody is going to be standing by the side of the road timing you on these workouts. Experienced runners learn how to listen to their bodies when it comes to deciding both how fast and how far to run on any given day.
Workout #2
Custom
Planned Time: 0:0
If you plan to do Strength Training, the days on which you do easy runs are good days for it--after you run. When I go to the gym, I often warm up with some time on the treadmill. Then I do my strength training, usually stretching in the periods between machine lifts.
Planned Time: 0:24
After two tough days, this 3 miles works as a recovery day. (As the program continues I will ask you to run further during several of the Thursday workouts. Don't be afraid to run today's workout at a slower pace. Nobody is going to be standing by the side of the road timing you on these workouts. Experienced runners learn how to listen to their bodies when it comes to deciding both how fast and how far to run on any given day.
Workout #2
Custom
Planned Time: 0:0
If you plan to do Strength Training, the days on which you do easy runs are good days for it--after you run. When I go to the gym, I often warm up with some time on the treadmill. Then I do my strength training, usually stretching in the periods between machine lifts.
Day #5
Custom
Planned Time: 0:0
As a race-hardened Advanced runner, you may not think you need a day off on Friday. And maybe you don't considering the fact that I'm not going to ask you to run that far this weekend. But a plan is a plan. Less important than what you do on any one day is what you do over the entire length of the training program. And regular rest is a regular part of that program. Having said that, I concede that it doesn't matter that much which days you rest and which days you run--to a point. If your family or business schedule dictates a different workout mix, be my guest in making changes.
Planned Time: 0:0
As a race-hardened Advanced runner, you may not think you need a day off on Friday. And maybe you don't considering the fact that I'm not going to ask you to run that far this weekend. But a plan is a plan. Less important than what you do on any one day is what you do over the entire length of the training program. And regular rest is a regular part of that program. Having said that, I concede that it doesn't matter that much which days you rest and which days you run--to a point. If your family or business schedule dictates a different workout mix, be my guest in making changes.