K running program

It will take some effort on your part, but not a lot. The Novice program below appears in that booklet. For those who would like to train a bit harder, here also are training programs for intermediate and advanced runners. Click on one of the links below to access my 8-week schedules for 5K runners, Novice, Intermediate, Advanced and Walkers.

On these screens, you will also find instructions on how to do the different workouts, but for more detailed instructions plus extra training advice and tips, consider signing up for one of my interactive programs, available through TrainingPeaks. Click here to access the menu listing all of my Virtual Training programs. For eight weeks leading up to the 5K race of your choice, I will send you daily emails telling you how to train. Whether a first-time runner or a regular road-warrior, we know how much it means to get that personal best.

Choose from four different programs designed for 5K runners. This Novice 5K Training Plan is designed for beginning runners or for runners who want to take a low-mileage approach to their training. This Intermediate 5K Training Plan is designed for experienced runners, who have run 5K races before and want to improve their time by adding This is the Advanced 5K Training Program. Are you ready for it? Only a small percentage of runners have trained hard enough before or This program is designed for those training to walk a 5K, or 3.

It is currently not offered in an interactive version Transparency is important to us. View our Privacy Policy. Facebook Twitter. So lace up your running shoes. Novice This program has been designed for new runners looking for a training program to prepare them for a 10K race. Intermediate This is the Intermediate 10K Training Program, for runners who want to improve their performances.

Advanced This 10K Training Program is for Advanced runners, those individuals who compete regularly in races up to 10K or beyond and who want to Walkers This program is designed for those training to walk a 10K, or 6. Run Like Hal Whether pursuing general fitness, training for your first race, or trying to hit your next personal best, HalHigdon. Contact Info HalHigdon info halhigdon. All rights reserved. Digital Momentum. This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.

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We also use third-party cookies that help us analyze and understand how you use this website. Physical Activity Guidelines for Americans. Department of Health and Human Services. Galloway J. See also 10, steps Exercise warm-up Aerobic exercise Air pollution and exercise Ankle weights for fitness walkers Barefoot running shoes Buying athletic shoes? Check your arch Buying new workout shoes?

Get the right fit Choose the right walking shoes Do you need to warm up before you exercise? Elliptical machines: Better than treadmills? Exercise: Are you working hard enough? Exercise for weight loss: Calories burned in 1 hour Exercise: How much do I need?

Exercise intensity Exercising: Does taking the stairs count? Take it up a notch Focus on fit when shoe shopping Walking schedule How much exercise do you need? Interval Training Kids and exercise Vary your cardiovascular workouts Exercise and opioids Interval training Aquatic exercises Step it up with an activity tracker Time for new walking shoes?

Tired of walking alone? Team up! Walking for fitness: Overcoming setbacks Walking for fitness: Staying motivated Walking for fitness: Warm up, cool down Walking group Walking and trackers Walking poles Walking shoes Walking for fitness Walking with ankle weights?

Want to get more active? Try an activity tracker Want to maximize your daily walk? Weighted hula hoops: Hoopla or good exercise? What's in an athletic shoe? Whole-body vibration What is Zumba? Show more related content. Reprint Permissions A single copy of these materials may be reprinted for noncommercial personal use only. Source: Galloway J. Used with permission.

On the first Magic Mile, warm up as usual and then run or walk 1 mile 1. Run or walk easily the rest of the distance assigned for the day.

Your 5K race pace should generally be about one to two minutes slower than your fastest Magic Mile time.