HAL HIGDON 15K NOVICE TRAINING PROGRAM_
HAL HIGDON 15K INTERMEDIATE TRINING PROGRAM
HAL HIGDON 15 K ADVANCE TRAINING PROGRAM
15K TRAINING SCHEDULE 10
WEEK SCHEDULE
This is an ten week training schedule designed to get you ready to complete the 9.3 mile GATE River Run. Do not worry about not going up to 9 miles. The energy and excitement of the race will carry you the last 3.3 miles
Week Monday Tuesday Wed. Thursday Friday Saturday Sunday
1 2 MI 0 MI 2 MI 3 MI 0 MI 3 MI 3 MI
2 2 MI 3 MI 0 MI 3 MI 0 3 MI 4 MI
3 3 MI 0 3 MI 3 MI 0 3 MI 4 MI
4 3 MI 0 3 MI 3 MI 0 3 MI 5 MI
5 3 MI 0 3 MI 4 MI 0 3 MI 5 MI
6 3 MI 0 3 MI 4 MI 0 3 MI 6 MI
7 3 MI 0 3 MI 4 MI 0 4 MI 6 MI
8 3 MI 0 3 MI 4 MI 0 4 MI 7 MI
9 3 MI 0 3 MI 4 MI 0 4 MI 6 MI
10 3 MI 0 3 MI 2 MI 0 GRR 0 MI
1 2 MI 0 MI 2 MI 3 MI 0 MI 3 MI 3 MI
2 2 MI 3 MI 0 MI 3 MI 0 3 MI 4 MI
3 3 MI 0 3 MI 3 MI 0 3 MI 4 MI
4 3 MI 0 3 MI 3 MI 0 3 MI 5 MI
5 3 MI 0 3 MI 4 MI 0 3 MI 5 MI
6 3 MI 0 3 MI 4 MI 0 3 MI 6 MI
7 3 MI 0 3 MI 4 MI 0 4 MI 6 MI
8 3 MI 0 3 MI 4 MI 0 4 MI 7 MI
9 3 MI 0 3 MI 4 MI 0 4 MI 6 MI
10 3 MI 0 3 MI 2 MI 0 GRR 0 MI
C2 5K 9 WEEK TRAINING PROGRAM
This is a C2 5K 9 week program that I found on-line. Don't remember which website, but I really like this program. Easy to follow. The only thing I would add is be sure and check with your doctor before starting. Stay hydrated, listen to your body, and be sure to stretch before and after your workout... now go run :)
WEEK1 |
WORKOUT 1Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
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WORKOUT 2Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
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WORKOUT 3Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
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2 |
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
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Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
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Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
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3 |
Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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4 |
Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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5 |
Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
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6 |
Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
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7 |
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
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Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
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Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
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8 |
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
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Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
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Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
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9 |
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
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Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
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The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
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