Hal Higdon PLUS: 10-Mile--Advanced
10 weeks - $24.95
Total Miles: 326
Total Hours: 45
Total Miles: 326
Total Hours: 45
PLUS: Hal Higdon's 10-Mile--Advanced: The following 10-week schedule is for Advanced runners: individuals who compete regularly in races up to 10-Miles 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-Mile 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 telling you what to run and offering training tips. 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 : Run
Custom
Planned Time: 0:24:00
PREMIUM: Today begins the 10-week countdown to the 10-Mile race you have chosen as your training goal. In my 10-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 10-Mile program begins today, you may not have taken such a long run yesterday. But you will at the end of this week.
Planned Time: 0:24:00
PREMIUM: Today begins the 10-week countdown to the 10-Mile race you have chosen as your training goal. In my 10-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 10-Mile program begins today, you may not have taken such a long run yesterday. But you will at the end of this week.
Workout #2 : Strength
Planned Time: 0:00:00
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.
Workout #3 : Other
Planned Time: 0:00:00
Jack Daniels, the successful coach of the State University of New York Cortland teams, has done a lot to promote the effectiveness of tempo runs. He defines peak pace as your fastest pace if you were running full speed for an hour. That comes out pretty close to 10-Mile pace.
Workout #4 : Run
Planned Time: 0:30:00
Today is the day of the week on which the Advanced runners do tempo runs. On successive weekends, you will progress from 30- to 45-minute tempo runs, the times shifting from week to week mainly for variety. If you don't understand the concept behind tempo runs, check the introduction to 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-Mile 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 #5 : Run
Planned Time: 0:48:00
Head to the track. That's the best place for running the 400- and 800-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 and 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.
Workout #6 : Other
Planned Time: 0:36:00
Please note that I have programmed all the directions in this program to assume that you run at an 8:00 pace. Obviously, not all runners are equal, so if you run faster or slower while doing an easy run, take that into consideration.
Workout #7 : 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 #8 : Run
Planned Time: 0:36:00
Today's running workout is 3 miles. Your Thursday runs will vary from 3 to 5 miles as the program continues. As with Monday's runs, run at a comfortable pace. And make this your second strength training day of the week.
Workout #9 : Day Off
Planned Time: 0:24:00
Today is your Rest or Run day, and Fridays will always be Rest or Run days during the 10 weeks of our build-up to your 10-Mile. Having only run four 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. If you're a high-mileage runner who hates to take even a single day off, it's okay to jog an easy 3-miler, but don't go any farther than that.