Hal Higdon's 10-Mile: Novice
10 weeks - $24.95
Total Miles: 122
Total Hours: 34
Total Miles: 122
Total Hours: 34
Hal Higdon's 10-Mile--Novice: This 10-week training program is designed for Novice runners training for a 10-Mile run. It should be most helpful for first-timers, those who have done little or no running before. If you are very experienced--a runner used to doing at least some speed training--you might be happier with one of my other training programs (Intermediate or Advanced) for the 10-Mile. Each day I will send you an email telling you what to run and offering training tips. 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 begins the 10-week countdown to a 10-mile race. No running today! Mondays are reserved for stretching and strengthening, mostly to offer an easy day to recover from the long runs scheduled for Sundays. Since this program begins today, you may not have taken such a long run yesterday. If so, contemplate your first running steps that begin tomorrow.
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 also suggest that you do some strength training following your Thursday runs, however you can schedule strength training on any two days that are convenient for your business and personal schedule.
Planned Time: 0:0
Today begins the 10-week countdown to a 10-mile race. No running today! Mondays are reserved for stretching and strengthening, mostly to offer an easy day to recover from the long runs scheduled for Sundays. Since this program begins today, you may not have taken such a long run yesterday. If so, contemplate your first running steps that begin tomorrow.
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 also suggest that you do some strength training following your Thursday runs, however you can schedule strength training on any two days that are convenient for your business and personal schedule.
Day #2
Custom
Planned Time: 0:20
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 #2
Custom
Planned Time: 0:0
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.
Planned Time: 0:20
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 #2
Custom
Planned Time: 0:0
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.
Day #3
Custom
Planned Time: 0:30
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 #2
Custom
Planned Time: 0:30
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.
Planned Time: 0:30
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 #2
Custom
Planned Time: 0:30
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.
Day #4
Custom
Planned Time: 0:20
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 #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: 0:20
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 #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 10 weeks of our build-up to your 10-mile race. 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.
Planned Time: 0:0
Today is your rest day, and Fridays will always be rest days during the 10 weeks of our build-up to your 10-mile race. 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.