The following training plans are available:

• Hal Higdon's Boilermaker 15k--Novice: $29.95
  Plan Description
  Introduction: This is a training program designed specifically for Novice runners who plan to run the Boilermaker 15-K in Utica, New York on Sunday, July 13, 2008. If you are training for another race, you need to back up to the list of my other programs and select the appropriate one. The Boilermaker training program begins on Monday, May 5 and ends on Sunday, July 13.

  First, a word about the race. Today, the Boilermaker 15-K road race hosts at least 10,000 runners per year. Boilermaker Weekend, which offers events for participants of every age and skill level, has grown to include fitness and special events, such as a 5-K Run, 3 Mile Walk, Youth Run, Health and Fitness Expo, and more. Designed around the weekend’s crown jewel, the Boilermaker 15-K Road Race, Boilermaker Weekend promotes a healthy lifestyle with a focus on fun, family, and community spirit!

  My Boilermaker 15-K novice program will be most helpful for first-timers, those who have done little or no running before, but it also can be used by veteran runners looking for a gentle training program for this medium road race distance. If you are very experienced--a runner used to doing at least some speed training--you might be happier with one of my other 15- K training programs: Intermediate or Advanced. Check those out before you hit the Purchase button.

  How much training do you require to run a 15-K (9.3-mile)? Some individuals who possess a reasonably good level of fitness (because they bicycle or swim or participate in other sports) could probably go out and run 9 miles on very little training. They might be sore the week after the race, but they still could finish.

  But if you want to enjoy the 15-K, you might as well do it right. This 10-week training program assumes that you have no major health problems, are in reasonably good shape, and have done at least some jogging or walking. If running 2 miles for your first workout seems too difficult, you might want to begin by walking, rather than running.

  The terms used in the training schedule are somewhat obvious, but let me explain what I mean anyway. Further information and explanations will be sent you in the daily e-mail messages you receive after you sign up for this program.

  Stretch & Strengthen: Mondays are the days in which I advise you to do some stretching along with some strength training. This is actually a day of rest following your long run on Sundays. Do some easy stretching of your running muscles. This is good advice for any day, particularly after you finish your run, but spend a bit more time stretching on Mondays. Strength training could consist of push-ups, pull-ups, use of free weights or working out with various machines at a Health Club. 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 workouts, however you can schedule strength training on any two days that are convenient for your business and personal schedule. For more information, see the Stretch & Strengthen screens on halhigdon.com.

  Running workouts: Put one foot in front of the other and run. It sounds pretty simple, and it is. Don't worry about how fast you run; just cover the distance--or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so. This isn't always easy for beginners, so don't push too hard or too fast. Under this workout plan, you run three days of the week: Tuesdays, Thursdays and Saturdays, Wednesdays and Saturdays being used for cross training.

  Cross-Training: What form of cross-training works best for runners preparing for a 15-K race? It could be swimming, or cycling, walking, other forms of aerobic training or some combination that could include strength training if you choose to do it on Wednesdays and Saturdays instead of as indicated on the schedule. And feel free to throw in some jogging as well if you're feeling good. What cross-training you select depends on your personal preference. But don't make the mistake of cross-training too vigorously. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.

  Rest: The most important day in any running program is rest. Rest days are as important as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve. In this program, Friday is always scheduled as a day of rest to compliment the also easy workouts on Mondays.

  Long Runs: The longest runs of the 10-week schedule are planned for Saturdays, since you probably have more time to do them on the weekends. If Saturday isn't a convenient day for your long runs, feel free to do them on Sunday--or any other day of the week for that matter. (You can edit your own program, using the icons above the instructions on the weekly calendar.) Don't run these long runs too hard. Keep them at a conversational pace; meaning, at a pace slow enough that you can converse with a running companion without getting too much out of breath.

  Walking: Walking is an excellent exercise that a lot of runners overlook in their training. In the training schedule below, I don't specify walking workouts, but feel free to walk during your running workouts any time you feel tired or need a break. In road races, nobody cares whether you run a fast time; they're more concerned that you finish. If this means walking every step in practice and in the race, do it!

  Stepback Weeks: You will notice that the weekly mileage does not progress upwards in a straight line. In Week 4 and Week 7, you run somewhat less than the week before. This is the stepback approach that I first began using in my marathon training programs: giving runners a brief break every third week so that they could gather strength before pushing up to the next level. It works for marathoners; it works for 15-K runners too.

  If you are looking for a gentle training program to get you both to the starting line and finish line of the Boilermaker 15-K, this is it! Sign up now.

  
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• Hal Higdon's Boilermaker 15k--Intermediate: $29.95
  Plan Description
  Introduction: This is a training program designed specifically for Intermediate runners who plan to run the Boilermaker 15-K in Utica, New York on Sunday, July 13, 2008. If you are training for another race, you need to back up to the list of my other programs and select the appropriate one. The Boilermaker training program begins on Monday, May 5 and ends on Sunday, July 13.

  First, a word about the race. Today, the Boilermaker 15-K road race hosts at least 10,000 runners per year. Boilermaker Weekend, which offers events for participants of every age and skill level, has grown to include fitness and special events, such as a 5-K Run, 3 Mile Walk, Youth Run, Health and Fitness Expo, and more. Designed around the weekend’s crown jewel, the Boilermaker 15-K Road Race, Boilermaker Weekend promotes a healthy lifestyle with a focus on fun, family, and community spirit!

  What defines an Intermediate runner? You should be running five to six times a week, averaging 15-25 miles weekly training. You probably also should have run one or more races at distances between the 10-K and the Half-Marathon. With that as background, you now need a somewhat more sophisticated schedule so as to improve. If that doesn't sound like you, you might be more comfortable using one of my Boilermaker 15-K programs designed for Novice or Advanced runners.

  Following are explanations of the terms used in the training chart below. Further information and explanations are included in the e-mail messages you will receive daily if you sign up for this program.

  Runs: The runs of 3-6 miles on Mondays, Tuesdays and Thursdays are designed to be done at a comfortable pace. If you can't carry on a conversation with your training partner, you're running too fast. For those who use heart monitors to measure their level of exertion, you would be running between 65 to 75 percent of maximum. In other words, run easy.

  Rest: Rest is an important part of your training. Friday is always a day of rest in the Intermediate program. Be realistic about your fatigue level and don't feel guilty if you decide to take an additional day off. Specifically consider scheduling at least one extra rest day during the stepback weeks.

  Tempo Runs: A tempo run is a continuous run with a buildup in the middle to near 15-K race pace. In this program, tempo runs are scheduled for every other Wednesday, alternating with interval training on the track. A tempo run of 30 to 40 minutes would begin with 10-15 minutes easy running, build to 10-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. (You don't maintain peak speed for the entire middle of this workout, since that would involve too much stress.) You can do tempo runs almost anywhere: on the road, on trails or even on a track.

  Speedwork: If you want to race at a fast pace, you need to train at a fast pace. Interval training where you alternate fast running with jogging or walking is a very effective form of speedwork. The training schedule includes interval training featuring 800-meter reps (repeats) every other week, alternating with the tempo runs discussed above. Run the 800s at about the pace you would run in a 5-K race. Walk or jog between each repeat. Although the best venue for speedwork of this sort is on a 400-meter track, these workouts can be done on the road or on trails, either by using measured courses or by running hard approximately the length of time you would run a 400 or 800 on the track. For instance, if you normally run 800 reps in 3:30, do fast reps for that length of time and don't worry about distance. For more information on speed training, see my book, Run Fast.

  Warm-up: Warming up is important, not only before the race itself, but before your speed workouts above and pace workouts below. Most Novice runners do not warm up, except in the race itself. This is okay, because they're more interested in finishing rather than finishing fast. As an Intermediate runner, you have a slightly different goal, otherwise you wouldn't be using this program, so warm up before you run fast. My usual warm-up is to jog a mile or two, sit down and stretch for 5-10 minutes, then run some easy strides (100 meters at near race pace). And I usually cool down afterwards by doing half of the warm up.

  Stretch & Strengthen: Also important as part of the warm-up is stretching. Don't overlook it--particularly on days when you plan to run fast. Strength training is important too: push-ups, pull-ups, use of free weights or working out with various machines at a Health Club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. Mondays and Thursdays would be good days to combine stretching and strengthening with your easy run, however, you can schedule stretch & strength on any day that is convenient for your business and personal schedule. See the Stretch & Strengthen section on my Web site: halhigdon.com

  Cross-Training: What form of cross-training works best for runners preparing for a 15-K race? It could be swimming, or cycling, walking, other forms of aerobic training or some combination that could include strength training. And feel free to throw in some jogging as well if you're feeling good. What cross-training you select depends on your personal preference. But don't make the mistake of cross-training too vigorously. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.

  Stepback: Please notice that the mileage is slightly reduced during Weeks 3 and 6. These are stepback weeks in which you relax your training--again slightly--to gather yourself for the next push upward in difficulty. I use stepback weeks in my marathon training programs and find that they provide not only a physical, but also a mental break.

  Long Runs: As an experienced runner, you probably already do a long run on the weekends anyway. This schedule suggests a slight increase in distance as you get closer to race date: from 6 to 8 miles. Don't get hung up on running these workouts too fast. Run at a comfortable, conversational pace.

  Good luck with your training. Sign up now for my Intermediate 15-K program leading to the Boilermaker Road Race on Sunday, July 13.

  
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• Hal Higdon's Boilermaker 15k--Advanced : $29.95
  Plan Description
  Introduction: This is a training program designed specifically for Advanced runners who plan to run the Boilermaker 15-K in Utica, New York on Sunday, July 13, 2008. If you are training for another race, you need to back up to the list of my other programs and select the appropriate one. The Boilermaker training program begins on Monday, May 5 and ends on Sunday, July 13, the race day.

  First, a word about the race. Today, the Boilermaker 15-K road race hosts at least 10,000 runners per year. Boilermaker Weekend, which offers events for participants of every age and skill level, has grown to include fitness and special events, such as a 5-K Run, 3 Mile Walk, Youth Run, Health and Fitness Expo, and more. Designed around the weekend’s crown jewel, the Boilermaker 15-K Road Race, Boilermaker Weekend promotes a healthy lifestyle with a focus on fun, family, and community spirit!

  The terms used in the training description below should be somewhat obvious to a runner of your caliber, but let me explain what I mean anyway. Further information and explanations will be provided in the daily e-mails that you will receive when you sign up for this program.

  Runs: The runs of 3-6 miles on Mondays, Thursdays and Fridays are designed to be done at a comfortable pace. If you can't carry on a conversation with your training partner, you're running too fast. For those who use heart monitors to measure their level of exertion, 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. Be realistic about your fatigue level and don't feel guilty if you decide to take a day off. Specifically consider scheduling at least one rest day during the stepback weeks. (See below.)

  Tempo Runs: A tempo run is a continuous run with a buildup in the middle to near 15-K race pace. In this program, tempo runs are scheduled for Tuesdays. A Tempo Run of 30 to 40 minutes would begin with 10-15 minutes easy running, build to 10-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. (You don't need to maintain peak speed for the entire middle of this workout, since that would involve too much stress.) You can do tempo runs almost anywhere: on the road, on trails or even on a track.

  Speedwork: If you want to race at a fast pace, you need to train at a fast pace several days a week. Interval training where you alternate fast running with jogging or walking is a very effective form of speedwork. The training schedule begins in Week 1 with 400 meter reps (repeats), but alternates with 800 reps in succeeding weeks. Run the 400s at about the pace you would run in a mile or 1500 race; run the 800s at about the pace you would run in a 5-K race. Walk or jog between each repeat. Although the best venue for speedwork of this sort is on a 400-meter track, these workouts can be done on the road or on trails, either by using measured courses or by running hard approximately the length of time you would run a 400 or 800 on the track. For instance, if you normally run 400s in 90 seconds, do fast reps at that length of time and don't worry about distance. For more information on speed training, see my book, Run Fast.

  Warm-up: Warming up is important, not only before the race itself, but before your speed workouts above and pace workouts below. Most Novice runners do not warm up, except in the race itself. This is okay, because they're more interested in finishing rather than finishing fast. As an Advanced runner, you have a different goal, otherwise you wouldn't be using this program, so warm up before you run fast. My usual warm-up is to jog a mile or two, sit down and stretch for 5-10 minutes, then run some easy strides (100 meters at near race pace). And I usually cool down afterwards by doing half of the warm up.

  Stretch & Strengthen: Also important as part of the warm-up is stretching. Don't overlook it--particularly on days when you plan to run fast. And on some of the easy days (such as Mondays and Thursdays), you might want to extend your stretching beyond what is normally needed for a warm-up Strength training is important too: push-ups, pull-ups, use of free weights or working out with various machines at a Health Club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. Mondays and Thursdays would be good days to combine stretching and strengthening with your easy run, however, you can schedule strength training on any day that is convenient for your business and personal schedule. See the Stretch & Strengthen of my Web site: halhigdon.com.

  Pace: A lot of runners look at my training schedules and ask, What do you mean by pace? I mean race pace, the pace at which you expect to run the 15-K. Saturday workouts include some running at race pace to get you used to running the pace you will run in the 15-K. However, somewhat like in the tempo runs, you want to start and finish easy. In this program, I prescribe the total distance of the run plus the approximate amount of that distance that should be run at race pace. Thus, 5 total/3 pace means that in a 5-mile run, three of those miles should be done at your 15-K race pace. Obviously, you need to run on a course that has been pre-measured. If you can't find an accurately measured course, use your car odometer to at least approximate the mile splits (realizing that car odometers are invariably somewhat inaccurate). Purchasing a GPS watch, such as the Garmin Forerunner, would help you track your workouts accurately.

  Stepback: Please notice that the mileage is slightly reduced during Weeks 3 and 6. These are stepback weeks in which you relax your training--again slightly--to gather yourself for the next push upward in difficulty. I use stepback weeks in my marathon training programs and find that they provide not only a physical, but also a mental break. On Fridays during these stepback weeks, you might also want to choose rest instead of a 3 mile run to further reduce your mileage and increase your strength.

  Long Runs: As an experienced runner, you probably already do a long run of around 60-90 minutes on the weekends anyway. The schedule suggests a slight increase in distance as you get closer to race date: from 6 to 8 miles. Don't get hung up on running these workouts too fast. Run at a comfortable, conversational pace, except on those days where a 3/1 workout is prescribed. A 3/1 workout is one in which you run the first three-fourths of the distance at a comfortable pace, then accelerate to near race pace over the last one quarter of the workout. (You should finish refreshed, not fatigued.) If Sunday isn't a convenient day for your long runs, feel free to do them on Saturday--or any other day of the week for that matter.

  This then is my Boilermaker 15-K training program for Advanced runners. Good luck as you train for this demanding race.

  
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