Hal Higdon PLUS: 15-K--Novice
10 weeks - $24.95
Total Miles: 121
Total Hours: 33
Total Miles: 121
Total Hours: 33
PLUS: Hal Higdon's 15k--Novice: This is a training program designed specifically for Novice runners who want to do a 15-K race. It will be most helpful for first-timers, those who have done little or no running before, but it also can be used by veteran runners looking for a gentle training program for this medium road race distance. If you are very experienced--a runner used to doing at least some speed training--you might be happier with one of my other 15- K training programs: Intermediate or Advanced. 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.
Download description file
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 : Strength
Custom
Planned Time: 0:00:00
Premium: Today begins the 10-week countdown to a 15-K race. No running today! Mondays are reserved for stretching and strengthening, an easy day to recover from long runs on Sundays.
Planned Time: 0:00:00
Premium: Today begins the 10-week countdown to a 15-K race. No running today! Mondays are reserved for stretching and strengthening, an easy day to recover from long runs on Sundays.
Workout #2 : Strength
Custom
If you have not done strength training before, this might not be the best time to start. Focus first on finishing your 15-K, then introduce yourself to this new routine.
If you have not done strength training before, this might not be the best time to start. Focus first on finishing your 15-K, then introduce yourself to this new routine.
Workout #3 : Run
Planned Time: 0:20:00
Today's workout is 2 miles. If your average training pace is 10 minutes per mile, you would run the distance in about 20 minutes. If you are slower or faster, adjust the time estimates used with this training program accordingly. But particularly, if you are a beginner, I don't care how fast you run; I simply want you out running for a couple of miles.
Workout #4 : Other
Planned Time: 0:00:00
These may be your first running steps, if you are a complete novice. If so, pick a course that is suitable for your training. The easiest approach may be to simply head out your front door, run 10 minutes in one direction, turn around, and run back.
Workout #5 : Run
Planned Time: 0:30:00
If you are an experienced runner used to running 4-5 days a week, you may not want to cross-train today. If so, simply run for the same half hour that I have proposed for cross-trainers. If you run at a 10:00 pace, this would take you 3 miles. If you run faster or slower, you'll cover more or less than that distance.
Workout #6 : X-Train
Planned Time: 0:30:00
If you are a beginner who has done very little running before, I suggest you use Wednesdays to do some cross-training. On my various schedules this is often identified as X-Train orsimply as cross. This could be swimming, or cycling, walking, other forms of aerobic training or some combination that could include strength training if you choose. What cross-training you select depends on your personal preference. But don't make the mistake of cross-training too vigorously.
Workout #7 : Run
Planned Time: 0:20:00
Today's workout is 2 miles, the same as Tuesday--and your Thursday runs will remain at 2 miles through the first four weeks of the program, then increase to 3 miles. 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 #8 : 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 #9 : Day Off
Planned Time: 0:00:00
Today is your rest day, and Fridays will always be rest days during the 10 weeks of our build-up to your 15-K. Having only run two or three days at relatively low mileage 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.