Hal Higdon's 10k: Novice
8 weeks - $19.95
Total Miles: 74
Total Hours: 23
Total Miles: 74
Total Hours: 23
Hal Higdon's 10k--Novice: This program has been designed for new runners looking for a training program to prepare them for a 10-K race. Or for experienced runners, looking for an easy schedule involving a relatively low level of weekly miles. 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: 0:0
Today is the start of my 10-K training program for Novice runners. 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 week you'll actually run about 7.5 miles total and 3 on the weekend. Regardless of the plan for the full week, this is your day for no running. Just stretch and strengthen.
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: 0:0
Today is the start of my 10-K training program for Novice runners. 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 week you'll actually run about 7.5 miles total and 3 on the weekend. Regardless of the plan for the full week, this is your day for no running. Just stretch and strengthen.
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: 0:25
Your first run in the program is 2.5 miles, the same as you will run the next two Tuesdays. Big gains in fitness can be made with small increases. As we get further into the program, I'll be asking you to run 3 miles on this day. In describing the amount of time it takes to run different distances in this program, I assume everybody trains at an average of 10:00 per mile.
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: 0:25
Your first run in the program is 2.5 miles, the same as you will run the next two Tuesdays. Big gains in fitness can be made with small increases. As we get further into the program, I'll be asking you to run 3 miles on this day. In describing the amount of time it takes to run different distances in this program, I assume everybody trains at an average of 10:00 per mile.
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: 0:30
This is the day we cross-train for a half hour. Walk, swim, cycle, even jog a little: I don't care what you do as long as you keep the effort level low. If you would like to switch some of your strength training to this day, be my guest. This program is flexible--and should be flexible so as to fit comfortably into your schedule of business and family activities.
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: 0:30
This is the day we cross-train for a half hour. Walk, swim, cycle, even jog a little: I don't care what you do as long as you keep the effort level low. If you would like to switch some of your strength training to this day, be my guest. This program is flexible--and should be flexible so as to fit comfortably into your schedule of business and family activities.
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: 0:20
Your running doses on Thursdays will be slightly less than on Tuesdays: 2 miles. The difference isn't great, but I want to allow you some time for stretching and strengthening. Need more rest? 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.
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: 0:20
Your running doses on Thursdays will be slightly less than on Tuesdays: 2 miles. The difference isn't great, but I want to allow you some time for stretching and strengthening. Need more rest? 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.
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
With only a total of 7.5 miles run this week, you may not think you need a day off on Friday. And maybe you don't, considering the fact that I'm going to ask you to run only 3 miles 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 period of the training program. And regular rest is a 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
With only a total of 7.5 miles run this week, you may not think you need a day off on Friday. And maybe you don't, considering the fact that I'm going to ask you to run only 3 miles 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 period of the training program. And regular rest is a 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.