The following training plans are available:
- Hal Higdon's Crazy 8s--Novice 8k: $24.95
 Plan Description
Introduction:This program is designed for Novice runners, mostly first-timers, training for Crazy 8s in Kingsport, TN on Saturday evening, July 12, 2008. This distance is 8 kilometers, just short of 5 miles. If training for another 8-K, you need to go back to my training programs and select the general 8-K program that allows you to set any end date.
If you are an experienced runner, you might want to examine my Intermediate or Advanced 8-K programs before clicking the Purchase button.
How much do you need to train to be able to run Crazy 8's, if it is your first road race? 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 5-6 miles on very little training. They might be sore the week after a race at one of those distances, but they still could finish.
But if you've made the decision to run an 8-K race, you might as well do it right. Following is an eight-week training schedule to help get you to the finish line of your first 8-K. (For those metrically challenged, 8-K is a shade less than 5 miles.)
To participate in my 8-K program, you should have no major health problems, should be in reasonably good shape, and should have done at least some jogging or walking. If running 2 miles for your first workout on Tuesday of the first week seems too difficult, you might want to begin by walking, rather than running. Or, if you have more than eight weeks before your 8-K, switch to my 5-K schedule to build an endurance base before preceding.
The terms used in the training schedule are somewhat obvious, but let me explain what I mean anyway. Further information and explanations are included in the day-by-day calendar as well as in the daily emails you will begin to receive if you sign up for this program.
Stretch & Strengthen: Mondays are the days on 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 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 Sundays, Sundays being a longer run.
Cross-Training: What form of cross-training works best for runners preparing for a 8-K race? It could be swimming, or cycling, walking, cross-country skiing, snowshoeing, or other forms of aerobic training, or even 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 res
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- Hal Higdon's Crazy 8s--Intermediate 8k: $24.95
Plan Description
Introduction:This program is designed for Intermediate runners training for Crazy 8s in Kingsport, TN on Saturday evening, July 12, 2008. This distance is 8 kilometers, just short of 5 miles. If training for another 8-K, you need to go back to my training programs and select the general 8-K program that allows you to set any end date.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 a half dozen or more races at distances 5-K and above, maybe even a marathon or two. 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 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 daily messages you will get by email 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. If you want to run with others, be cautious that they don't push you to run faster than planned. 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. (Best bet is Monday.) 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 race pace. (Notice I said near race pace. You don't want to go faster than your 8-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 and only for a few minutes. 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 400-meter reps (repeats) every other week, alternating with the tempo runs discussed above. Run the 400s 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 on the track. For instance, if you normally run 400 reps in 90 seconds, 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<
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- Hal Higdon's Crazy 8s--Advanced 8k: $24.95
Plan Description
Introduction:This program is designed for Advanced runners training for Crazy 8s in Kingsport, TN on Saturday evening, July 12, 2008. This distance is 8 kilometers, just short of 5 miles. If training for another 8-K, you need to go back to my training programs and select the general 8-K program that allows you to set any end date.I would define Advanced runners as individuals who compete regularly in races up to 8-K 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 8-K race, you might be more comfortable using one of the programs designed for Novice or Intermediate runners. The terms used here should be somewhat obvious to a runner of your caliber, but let me explain what I mean anyway. Further information and explanations are included in the daily emails you will receive if 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 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 near 8-K race pace for 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 more than a few minutes toward the middle of the workout.) 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 a workout of 6 x 400 meters and peaks in Week 7 with 10 x 400. Run the 400s at about the pace you would run in a mile or 1500 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 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. 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<
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