10k hal higdon

Many runners start by entering a 5K, then shift upwards to the 10K 10, meters, or 6.

Among my most enjoyable activities is helping runners train for the marathon. I estimate that I have assisted more than a half million runners reach the finish line of 26 mile yard races. Even that estimate may be low given the number of people who have purchased copies of my best-selling book, Marathon: The Ultimate Training Guide , who have signed up for my interactive training programs or who, like you, have surfed this site. It is a gently progressive program involving four days of running a week. The long run in the first week of training is a relatively easy 6-miler. Each weekend, the long run gets longer, peaking at 20 miles three weeks before the marathon. A tapering period allows runners to gather energy for the race.

10k hal higdon

This 10K Training Program is for Advanced runners, those individuals who compete regularly in races up to 10K 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 10K race, you might be more comfortable using one of the 10K programs designed for Novice or Intermediate runners. If that sounds like too much training, you might be more comfortable using one of the programs designed for novice or intermediate runners. The program utilizes a countdown from Week 1 to Week 8 race week for a 10K race. Let me explain the terms that follow. Further information and explanations are included in the daily emails received by those signed up for the interactive 10K programs on TrainingPeaks. Runs : The runs of miles on Mondays, Thursdays and Fridays are designed to be done at a comfortable pace. For those who use heart monitors, you would be running between 65 to 75 percent of maximum. Rest : Rest is an important part of your training. On Fridays you are offered the option of resting or taking an easy 3-mile run. Tempo Runs : A tempo run is a continuous run with a buildup in the middle to near 10K race pace. In this program, tempo runs are scheduled for Tuesdays.

All rights reserved. You can do tempo runs almost anywhere: on the road, on trails or even on a track.

This program has been designed for new runners looking for a training program to prepare them for a 10K race. Or for experienced runners, looking for an easy schedule involving a relatively low level of weekly miles. Each day, Hal will send you an email telling you what to run and also offering tips about training. If you possess a good level of fitness because of participation in other sports you probably could run a half dozen miles on very little training. That might include running shorter races, such as a 5K or an 8K. Following is an eight-week training schedule to help get you to the finish line of a 10K.

The 15K is a useful and exciting racing distance. The 15K offers a challenge for those who have run their first 5K and 10K races and want to go a bit further without quite committing to a marathon, or even a half marathon. Experienced runners enjoy the 15K, because it offers a different distance, one to relieve boredom. I always have liked running 15K races and have had some of my best times and performances at this 9. Click on the links below for access to 15K training programs for Novice, Intermediate and Advanced runners. It features three days of running plus two days of cross training. Long runs peak at 8 miles, just short of your race distance. On two days, I suggest you do some strength training combined with stretching. One day is dedicated to rest. More experienced runners may want to select my Intermediate Program.

10k hal higdon

This 10K Training Program is for Advanced runners, those individuals who compete regularly in races up to 10K 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 10K race, you might be more comfortable using one of the 10K programs designed for Novice or Intermediate runners.

Hily app

Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. This 10K Training Program is for Advanced runners, those individuals who compete regularly in races up to 10K or beyond and who want to That might include running shorter races, such as a 5K or an 8K. Thursday : This is a repeat of Tuesday's workout pattern. Run x 6. It is currently not offered in an interactive version on TrainingPeaks, but the free schedule can be found below. This category only includes cookies that ensures basic functionalities and security features of the website. You might want to take today off, but if yesterday's walk went good, feel free to walk again, regardless of distance. Run Like Hal Whether pursuing general fitness, training for your first race, or trying to hit your next personal best, HalHigdon. Sunday : At least one day a week, go for a long walk without worrying about exactly how much distance you cover or exactly how long it takes to cover it.

This week training program is designed for Novice runners training for a Mile or 15K run.

You need to make sure your muscles are well rested so you can train at longer distances on the weekends. This category only includes cookies that ensures basic functionalities and security features of the website. Website powered by Digital Momentum. These cookies will be stored in your browser only with your consent. Interactive Training Programs Hal Higdon is your personal coach when you use our Interactive Training Programs, the most popular way to stay on track for the big race. We also use third-party cookies that help us analyze and understand how you use this website. Or they begin at the half and full marathon distances and look downward, realizing they can improve their speed and race more frequently at shorter distances, often in smaller races. The program utilizes a countdown from Week 1 to Week 8 race week for a 10K race. In December , I will run my marathon number Digital Momentum. Cool down afterwards by doing half of the warm-up. This Alternate Marathon guide is designed to help you navigate your training routine for marathons