Introduction: This training program is designed for Advanced 2 runners preparing for the Thunder Road Marathon in Charlotte, NC on Saturday, December 13. It offers a progressive buildup--similar to that for Novice and Intermediate runners, except you start at 10 miles and peak with three 20-milers. There is also more training at marathon pace (usually Saturdays, the day before Sunday long runs). The major difference, however, is the addition of Speedwork, recommended only for those runners with the most bulletproof bodies. Please note that we do not recommend doing your long runs at marathon pace. That adds too much stress, particularly when coupled with the speed sessions. If you overtrain, your performance will suffer.
Speed sessions consist of hill repeats, interval training and tempo runs in various combinations. Explanations on how to perform each workout will be sent to you daily by email after you sign up for this program. Admittedly, not everybody wants to do speedwork, or enjoys going to the track. If that is your philosophy, you are better off following one of my intermediate programs: Intermediate 1 or Intermediate 2. The advanced schedules are designed only for the hard core, those willing to take it to the limit. Only a small percentage of today's runners classify themselves as Advanced or want to follow this demanding a schedule. We track how many runners sign up through TrainingPeaks for my various schedules, and fewer than 10 percent choose Advanced. If that is you, welcome aboard.
I might add that you can be male or female, a 2:30 marathoner or a 4:30 marathoner and still train as an Advanced runner. What decides whether or not you are an Advanced runner is your background and your familiarity with this type of training plus your attitude. If this is your first marathon, regardless of your talent, consider following the Novice program and simply set as your goal finishing, rather than finishing fast. See you a couple of marathons from now. If you haven't done the various types of speedwork included in this program, it's also Bye-Bye. You do not want to begin speedwork in a marathon program if you have not done it before.
Okay, you've received all the warnings that would scare you away. Here is an explanation of the type of training you will encounter in the Advanced programs:
Long Runs: The key to all my marathon programs are the long runs on weekends, which build from 10 miles in the first week (Week 1) to a maximum of 20 miles, done three times in Weeks 11, 13 and 15. Although some experienced runners do train longer, I see no advantage in doing 23, 26 or even 31 mile runs. (I've tried that myself in the past, and it just wore me out.) Save your energy and concentrate on quality runs the rest of the week. Consistency is most important. You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Notice that although the weekly long runs get progressively longer, every third week is a stepback week, where we reduce mileage to allow you to gather strength for the next push upward. Rest is an important component of any training program.
Run Slow: I know this is tough for you. You want to go out on those long runs and BLAST! Don't! Normally I recommend that runners do their long runs anywhere from 30 to 90 seconds or more per mile slower than their marathon pace. This is very important, particularly for Advanced runners who do speedwork during the week. Listen to what the Coach is about to tell you! The physiological benefits kick in around 90-120 minutes, no matter how fast you run. You'll burn a few calories and trigger glycogen regenesis, teaching your muscles to conserve fuel. Running too fast defeats this purpose and may unnecessarily tear down your muscles, compromising not only your midweek workouts, but the following week's long run. Save your fast running for the marathon itself. There are plenty of days during the r
Introduction: The following Intermediate Half Marathon Training Program is for experienced runners planning to run the Thunder Road Half Marathon in Charlotte, NC on Saturday, December 13. These are individuals who have left their Novice roots behind 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, have competed in at least a few 5-K and 10-K races, if not a marathon, and at least be willing to consider the possibility that some speedwork might help you improve. If that sounds like too much training, and this is your first half marathon, you might be more comfortable training using the Novice Program. If a very experienced runner, check out my Advanced program before clicking on the Purchase button.
Let me explain some of the terms used. Further information and explanations will appear in the daily e-mail messages I'll be sending you if you sign up for this program.
Easy Runs: The runs on Tuesdays and Thursdays and sometimes Fridays or Saturdays are designed to be done at a comfortable pace. Don't worry about how fast you run these workouts. Run easy! If you're training with a friend, the two of you should be able to hold a conversation. If you can't do that, you're running too fast. (For those wearing heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate.)
Distance: The training schedule dictates workouts at distances, from 3 to 12 miles. Don't worry about running precisely those distances, but you should come close. Pick a course through the neighborhood, or in some scenic area where you think you might enjoy running. Then measure the course either by car or bicycle or a GPS watch. In deciding where to train, talk to other runners. They probably can point you to some accurately measured courses for your workouts.
Stretch & Strengthen: Mondays and Thursdays are days on which I advise you to spend extra time stretching--and do some strength training too. Monday is a rest day and Thursday is an easy day, so don't overdo it. If you want to stay away from the gym so that Monday becomes a complete day of rest, switch some of your stretching and strengthening to Tuesday or another day of the week. It's wise to stretch at least a little bit every day, particularly after you finish your run. And don't forget to stretch while warming up for your hard runs on Wednesdays. I can't emphasize this strongly enough. 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. For more information, see the Stretch & Strengthen files on halhigdon.com.
Rest: Rest is as important a part of your training as the runs. You will be able to run the long runs on the weekend better--and limit your risk of injury--if you rest before, and rest after. Be realistic about your fatigue level--particularly in the closing weeks of the program--and don't be afraid to take an extra day off now and then.
Long Run The key to getting ready to finish a Half Marathon is the long run, progressively increasing in distance each weekend. Over a period of 11 weeks, your longest run will increase from 5 to 12 miles. And in final week, you get to run 13.1 miles in the race itself. The schedule suggests doing your long runs on Sundays. You can do them Saturdays, if more convenient, but it is easier to do a long run the day after a pace run, than vice versa.
Walking: Walking is an excellent exercise that a lot of runners overlook in their training. I don't specify walking breaks, but feel free to walk during your running workouts any time you feel tired or need to shift gears. In coaching maathon runners, I usually recommend that they walk through the aid stations to allow them to drink more.
Racing:
Introduction: Are you ready to train for the Thunder Road Half Marathon in Charlotte, NC on Saturday, December 13? The Novice Half Marathon Training Program is designed both for beginning runners who want to prepare for their first 13.1-mile race, but also for experienced runners interested in a fail safe program that will allow them to excel without making excessive demands upon their time. If this sounds too easy for you, consider either my Intermediate or Advanced program for the half marathon.
Before starting to train for a Half Marathon, you need to possess a basic fitness level. And if you are over age 35, you probably should see your doctor for a physical examination. But assuming no major problems, most healthy people can train themselves to complete a 13.1-mile race.
The following schedule assumes you have the ability to run 3 miles, three to four times a week. If that seems difficult, consider a shorter distance for your first race--or take more time to develop an endurance base.
Let me explain some of the terms used. Further information and explanations appear in the daily e-mail messages you will receive from me after you sign up for the program..
Pace: Don't worry about how fast you run your regular workouts. Run at a comfortable pace. If you're training with a friend, the two of you should be able to hold a conversation. If you can't do that, you're running too fast. (For those wearing heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate.)
Distance: The training schedule dictates workouts at distances, from 3 to 10 miles. Don't worry about running precisely those distances, but you should come close. Pick a course through the neighborhood, or in some scenic area where you think you might enjoy running. Then measure the course either by car or bicycle or by using a GPS watch. In deciding where to train, talk to other runners. They probably can point you to some accurately measured courses for your workouts.
Rest: Rest is as important a part of your training as the runs. You will be able to run the long runs on the weekend better--and limit your risk of injury--if you rest before, and rest after.
Long Runs: The key to getting ready to finish a Half Marathon is the long run, progressively increasing in distance each weekend. Over a period of 12 weeks, your longest run will increase from 3 to 10 miles. Don't worry about making the final jump from 10 miles in practice to 13.1 miles in the race. Inspiration will carry you to the finish line, particularly if you taper the final week. The schedule suggests doing your long runs on Saturdays, but you can do them Sundays, or any other convenient day, as long as you are consistent. (See Juggling, below.)
Cross-Train: On the schedule, this is identified simply as cross. What form of cross-training works best? It could be swimming, cycling, walking (see below), cross-country skiing, snowshoeing, 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. In fact, on Wednesdays I offer you the option to run or cross-train. 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.
Walking: Walking is an excellent exercise that a lot of runners overlook in their training. I don't specify walking breaks, but feel free to walk during your running workouts any time you feel tired or need to shift gears. When you go to the starting line in your twelfth week, nobody will care whether you run or walk the full Half Marathon; they're more concerned that you finish! If this means walking every step in practice and in the race, do it! Ho
Introduction: This is my most popular program: the Novice 1 Marathon Training Program, directed toward the Thunder Road Marathon in Charlotte, NC on Saturday, December 13. If you are training for your first marathon, this is the training program for you! Even if you are an experienced marathoner, you may choose this as a gentle and low-mileage approach to your favorite sport. More than a hundred thousand runners have used it with success. It will get you to the starting line--and finish line. But before you click on the purchase button, let me describe what this program offers, while explaining the training and how to do it.
People differ in ability, but ideally before starting a marathon program, you should have been running about a year. You should be able to comfortably run distances between 3 and 6 miles. You should be training 3-5 days a week, averaging 15-25 miles a week. You should have run an occasional 5-K or 10-K race. It is possible to run a marathon with less of a training base (particularly if you come from another sport), but the higher your fitness level, the easier this 18-week program will be.
Be aware that I also have a Novice Supreme Marathon Training Program that lasts 30 weeks. It offers 12 more weeks of easier training upfront and is designed for people who have done very little running before. If you have that much time before your goal marathon, you might want to consider Novice Supreme. Check the menu list of Hal Higdon programs available through TrainingPeaks.
This program consists of several different increments:
Long Runs: The key to the program is the long run on weekends, which builds from 6 miles in Week 1 to 20 miles in the climactic Week 15. (After that, you taper to get ready for the marathon.) You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Notice that although the weekly long runs get progressively longer, every third week is a stepback week, where we reduce mileage to allow you to gather strength for the next push upward. Rest is an important component of any training program.
Run Slow: Normally I recommend that runners do their long runs anywhere from 30 to 90 seconds per mile slower than their marathon pace. The problem with offering this advice to Novice runners, however, is that you probably don't know what your marathon pace is, because you've never run a marathon before! Don't worry. Simply do your long runs at a comfortable pace, one that allows you to converse with your training partners, at least during the beginning of the run. Toward the end, you may need to abandon conversation and concentrate on the act of putting one foot in front of the other to finish. However, if you find yourself finishing at a pace significantly slower than your pace in the first few miles, you probably need to start much slower, or include regular walking breaks. It's better to run too slow during these long runs, than too fast. The important point is that you cover the prescribed distance; how fast you cover it doesn't matter.
Walking Breaks: Walking is a perfectly acceptable strategy in trying to finish a marathon. Don't let anybody tell you any different. The Walking Strategy works during training runs too. While some coaches recommend walking 1 minute out of every 10, or walking 1 minute every mile, I recommend that, at least in a race, runners walk when they come to an aid station. This serves a double function: 1) you can drink more easily while walking as opposed to running, and 2) since many other runners slow or walk through aid stations, you'll be less likely to block those behind. It's a good idea to follow this strategy in training as well. You will lose less time walking than you think. I once ran a 2:29 marathon, walking through every aid station. My son Kevin ran 2:18 and qualified for the Olympic Trials employing a similar strategy. And Bill Rodgers took four brief breaks (tyi
Introduction: For those of you training for the Thunder Road Marathon in Charlotte, NC on Saturday, December 13, let me introduce you to my Novice 2 program, designed to fit comfortably between Novice 1 and Intermediate 1. The former program features four days of running a week; the latter, five days. Intermediate 1 offers runs at marathon pace on the weekends. For Novice 2, I have borrowed these pace runs, but put them in the middle of the week, on Wednesdays, in place of the Sorta-Long Runs of Novice 1. Both programs include cross-training one day a week.
Novice 2 is designed for runners who may already have run and finished their first marathons and want to add just a bit more mileage while training for their second or third marathons, hoping to improve their times, perhaps even qualify for the Boston Marathon.
Here is an explanation of the type of training you will encounter in Novice 2. More information will be contained in the daily email messages you will receive after you sign up for this program.
Long Runs: The key to all my training programs is the long run on weekends. In Novice 2, the long run builds from 8 miles in the first week to a maximum of 20 miles. I have also tucked a 19-miler between the 18-mile and 20-mile runs done by Novice 1 runners. Although some experienced runners do train longer, I see no advantage in doing 23, 26 or even 31 mile runs. (I've tried that myself in the past, and it just wore me out.) Save your energy and concentrate on quality runs the rest of the week. Consistency is most important. You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Notice that although the weekly long runs get progressively longer, every third week is a stepback week, where we reduce mileage to allow you to gather strength for the next push upward. Rest is an important component of any training program.
Run Slow: Normally I recommend that runners do their long runs anywhere from 30 to 90 seconds per mile slower than their marathon pace. This is very important. Listen to what the Coach is about to tell you! The physiological benefits kick in around 90-120 minutes, no matter how fast you run. You'll burn a few calories and trigger glycogen regenesis, teaching your muscles to conserve fuel. Running too fast defeats this purpose and may unnecessarily tear down your muscles, compromising not only your midweek workouts, but the following week's long run. Save your fast running for the marathon itself. There are plenty of days during the rest of the week, when you can run race pace. So simply do your long runs at a comfortable pace, one that allows you to converse with your training partners, at least during the beginning of the run. Which brings up my next point.
3/1 Training: Toward the end of the long run, if you're still feeling fresh, you may want to pick up the pace and finish somewhat faster. This will convert your long run into what I call a 3/1 Run. That means you run the first three-fourths of your long run (say the first 12 miles of a 16-miler) at an easy pace, then do the final one-fourth (4 miles of a 16-miler) at a somewhat faster pace--though still not race pace. This 3/1 strategy is advised for only the most experienced runners, and I don't recommend you do it more than once out of every three weekends. In other words: first weekend, easy run; second weekend, 3/1 Run; third weekend, step back to a shorter distance. My philosophy is that it's better to run too slow during long runs, than too fast. The important point is that you cover the prescribed distance; how fast you cover it doesn't matter.
Walking Breaks: Walking is a perfectly acceptable strategy even for intermediate runners, and it works during training runs too. While some coaches recommend walking 1 minute out of every 10, or walking 1 minute every mile, in the CARA Marathon Training Class, we teach runners to walk when they co
Introduction: If you are training for the Thunder Road Marathon in Charlotte, NC on Saturday, December 13, this Intermediate 2 training program may be for you. What's the difference between the Intermediate 1 and the Intermediate 2 Marathon Training Programs? A little bit of mileage, that's all. Runners who choose the latter run three 20-milers toward the end of the program instead of two. And there's a bit more mileage leading up to those 20-milers. Otherwise, the programs are basically the same. You would choose one or the other depending on how many marathons you have run and how your training has progressed. A logical progression would be to start with Novice, move to Intermediate 1 for your next marathon and Intermediate 2 for the one after that. Or you may want to stay longer at each level before moving up. And you can even move backwards. The choice is yours.
Nevertheless, you might want to read the description of this program--and others--before clicking on the purchase button. Here's a more detailed description plus directions on how to do the various workouts in the program.
The Novice and Advanced training programs represent the extremes. The former program is designed for runners running their first marathon, or experienced runners who are happy with that level of training and see no need to do more. The latter programs are designed for those very experienced runners, who have done a number of marathons, perhaps have plateaued in their times, and want to maximize their ability by training hard and incorporating speedwork into their training.
In between, there's a broad area for runners just like you! If you previously have trained using the Novice program, you now can increase your mileage a bit, run some workouts at a faster pace, and seek improvement. That's why I designed two separate schedules for two levels of intermediate runners:
The Intermediate 1 program offers a slight jump in difficulty from the Novice program. You begin in Week 1 with a long run of 8 miles instead of 6 miles. You thus get to 20 miles for your long run by Week 13, which permits a second 20-miler in Week 15. Midweek mileage is slightly higher, but instead of cross-training on the weekends, you get more serious about your running and do a second run of 5-8 miles, often at marathon race pace. You now do your cross-training on Mondays, instead of taking the day off.
The Intermediate 2 program offers another slight jump in difficulty. You begin in Week 1 with a 10-mile long run, which brings you to 20 miles by Week 11, permitting three runs at this distance. The midweek runs are somewhat longer; the pace runs on the weekend are somewhat longer. The pattern is about the same as Intermediate 1, but there is a subtle, though important, increase in distance and difficulty. If you chose Intermediate 1 as the training schedule for your second marathon and have success, you might want to choose Intermediate 2 for marathon number 3.
Here is an explanation of the type of training you will encounter in the Intermediate 1 program:
Long Runs: The key to the program is the long run on weekends, which builds from 8 or 10 miles in the first week to a maximum of 20 miles. Although some experienced runners do train longer, I see no advantage in doing 23, 26 or even 31 mile runs. (I've tried that myself in the past, and it just wore me out.) Save your energy and concentrate on quality runs the rest of the week. Consistency is most important. You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Notice that although the weekly long runs get progressively longer, every third week is a stepback week, where we reduce mileage to allow you to gather strength for the next push upward. Rest is an important component of any training program.
Run Slow: Normally I recommend that runners do their long runs anywhere from 30 to 90 seconds per mile slower than their marathon pace. T
Introduction: This is my Intermediate 1 Marathon Training Program, one step up from Novice. It is designed for runners planning to run the Thunder Road Marathon in Charlotte, NC on Saturday, December 13, who may have used my Novice program to run their first marathons and who are now looking to increase--at least slightly--their training levels hoping to improve their Personal Records. It is not recommended for runners doing their first marathon. If that is you, check out the description of the Novice program before deciding which program to purchase. In the meantime, let me describe what this program offers, while explaining the training and how to do it.
The Novice and Advanced training programs represent the extremes. The former program is designed for runners running their first marathon, or experienced runners who are happy with that level of training and see no need to do more. The latter program is designed for those very experienced runners, who have done a number of marathons, perhaps have plateaued in their times, and want to maximize their ability by training hard and incorporating speedwork into their training.
In between, there's a broad area for runners just like you! If you previously have trained using the Novice program, you now can increase your mileage a bit, run some workouts at a faster pace, and seek improvement. That's why I designed two separate schedules for two levels of intermediate runners:
The Intermediate 1 program offers a slight jump in difficulty from the Novice program. You Begin in Week 1 with a long run of 8 miles instead of 6 miles. You thus get to 20 miles for your long run by Week 13, which permits a second 20-miler in Week 15. Midweek mileage is slightly higher, but instead of cross-training on the weekends, you get more serious about your running and do a second run of 5-8 miles, often at marathon race pace. You now do your cross-training on Mondays, instead of taking the day off.
The Intermediate 2 program offers another slight jump in difficulty. You begin in Week 1 with a 10-mile long run, which brings you to 20 miles by Week 11, permitting three runs at this distance. The midweek runs are somewhat longer; the pace runs on the weekend are somewhat longer. The pattern is about the same as Intermediate 1, but there is a subtle, though important, increase in distance and difficulty. If you chose Intermediate 1 as the training schedule for your second marathon and have success, you might want to choose Intermediate 2 for marathon number 3.
Here is an explanation of the type of training you will encounter in the two intermediate programs:
Long Runs: The key to the program is the long run on weekends, which builds from 8 or 10 miles in the first week to a maximum of 20 miles. Although some experienced runners do train longer, I see no advantage in doing 23, 26 or even 31 mile runs. (I've tried that myself in the past, and it just wore me out.) Save your energy and concentrate on quality runs the rest of the week. Consistency is most important. You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Notice that although the weekly long runs get progressively longer, every third week is a stepback week, where we reduce mileage to allow you to gather strength for the next push upward. Rest is an important component of any training program.
Run Slow: Normally I recommend that runners do their long runs anywhere from 30 to 90 seconds per mile slower than their marathon pace. This is very important. Listen to what the Coach is about to tell you! The physiological benefits kick in around 90-120 minutes, no matter how fast you run. You'll burn a few calories and trigger glycogen regenesis, teaching your muscles to conserve fuel. Running too fast defeats this purpose and may unnecessarily tear down your muscles, compromising not only your midweek workouts, but the following week's long run. Save your fast ru
Introduction: Get ready to train for the Thunder Road Half Marathon in Charlotte, NC on Saturday, December 13. This Advanced Half Marathon Training Program is for experienced runners: individuals who compete regularly in 5-K, 10-K, half-marathon and even marathon races 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 half marathon, you might be more comfortable training using either the Novice Program or the Intermediate Program.
Let me tell you about some of the training you will be doing in this program as a prelude to signing you up for this very demanding program. I also will be sending you more information and tips in daily email messages if you decide to train with me for your next half marathon.
Easy Runs: The runs on Mondays, Wednesdays and sometimes Fridays or Saturdays are designed to be done at a comfortable pace. Don't worry about how fast you run these workouts. Run easy! If you're training with a friend, the two of you should be able to hold a conversation. If you can't do that, you're running too fast. (For those wearing heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate.)
Stretch & Strengthen: Mondays and Wednesdays are also days on which I advise you to spend extra time stretching--and do some strength training too. These are actually easy days, so don't overdo it. It's wise to stretch every day, particularly after you finish your run, but spend more time stretching on Mondays and Wednesdays. And don't forget to stretch while warming up for your hard runs. I can't emphasize this strongly enough: Advanced runners need to spend more time stretching than Novice or Intermediate runners! That's because you probably run faster and train harder, which can stiffen the body. And don't forget at least some strength training, which 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. For more information, see the Stretch & Strengthen screens on halhigdon.com.
Distance: The training schedule dictates workouts at distances, from 3 miles to two hours, the latter which (depending on your ability) may actually take you further than your half marathon race distance. Don't worry about running precise distances, but you should come close. Pick a course through the neighborhood, or in some scenic area where you think you might enjoy running. Then measure the course either by car or bicycle or using a GPS watch. As an Advanced runner, you probably already know the distances of many of your courses. When the prescribed workout (as on Sundays) is in hours rather than miles, forget distance entirely.
Rest: Rest is as important a part of your training as the runs. You will be able to run the long runs on the weekend better--and limit your risk of injury--if you program some easy training before and after. Be realistic about your fatigue level--particularly in the closing weeks of the program--and don't be afraid to take a day off.
Hills: Some hill training will help strengthen your quads and build speed. Look for a hill between 200 and 400 meters long. Jog or walk an equal distance between each repeat. I prescribed only three hill sessions, all in the first half of the program, but if you want to do more hill training, be my guest. You can substitute hill repeats for any of the interval workouts, or even in place of a Tempo Run or two if you want.
Speedwork: If you want to run at a fast pace, you need to train at a fast pace several days a week. The training schedule begins with 400 meter repeats, but also includes 800- and 1600-meter repeats in later weeks. W
Introduction:This Intermediate 5-K Training Plan is designed for experienced runners, who have run 5-K races before and want to improve their time by adding more mileage and introducing some speedwork into their training mix. If you are a beginning runner, who has only started to run recently, you might want to consider using my Novice 5-K program instead. If you are a seasoned runner who is used to running a lot of miles at fast speeds, take a look at the Advanced 5-K program before clicking on the Purchase button.
If you choose this program, I'm going to assume that you are not content to merely finish your 5-K race. You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The following training schedule will take you to PR Territory. The Intermediate 5-K Program is one step up from the Novice Program, but not quite as difficult as the Advanced Program.
To set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. In order to achieve full benefit from this program, you probably need to have been running 3-4 days a week for the last year or two and averaging 15-20 miles weekly. It also helps if you have an understanding of the concepts of speedwork.
Here is the type of training you need to do, if you want to improve your 5-K time:
Run: When the schedule says Run, that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested--or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.
Fast: For several of the Saturday runs, I suggest that you run Fast. How fast is fast? Again, that depends on your comfort level. Go somewhat faster than you would on a Run day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It's okay now to get out of breath.
Long Runs: Once a week, go for a long run. Run 5 to 7 miles at a comfortable pace, not worrying about speed or exact distance. You should be able to carry on a conversation while you run; if not, you're going to fast. Don't be afraid to stop to walk, or stop to drink. This should be an enjoyable workout, not one during which you punish yourself.
Interval Training: To improve speed, you sometimes need to train at a pace somewhat faster than your race pace for the 5-K, about the pace you would run in a 1500 meter or mile race. Run 400 meters hard, then recover by jogging and/or walking 400 meters. Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few strides of 100 meters. Cool down afterwards with a short jog.
Tempo Runs: This is a continuous run with an easy beginning, a buildup in the middle to near 10-K race pace, then ease back and cruise to the finish. A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down. You can't figure out your pace on a watch doing this workout; you need to listen to your body. Tempo runs are very useful for developing anaerobic threshold, essential for fast 5-K racing.
Rest: You can't train hard unless you are well-rested. The schedule includes two designated days for rest: Mondays and Fridays. The easy 3-mile runs scheduled for Tuesdays and Thursdays are also to help you rest for hard workouts on other days. The final week before the 5-K also is a rest week. Taper your training so you can be ready for a peak performance on the weekend.
Stretch & Strengthen: An important addendum to any training program is stretching. Don't overlook it--particularly on days when you plan to run fast. Strength training is important too: push-ups, pul
Introduction:This Novice 5-K Training Plan is designed for beginning runners or for runners who want to take a low-mileage approach to their training. If you are an experienced runner, who has run several 5-K or 10-K races before, you might want to consider my Intermediate, or even Advanced, 5-K programs before clicking on the Purchase button.
How much do you need to train to be able to run a 5-K 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 3 miles on very little training. They might be sore the week after the race, but they still could finish.
But if you've made the decision to run a 5-K race, you might as well do it right. Following is an eight-week training schedule to help get you to the finish line. It assumes that you have no major health problems, are in reasonably good shape, and have done at least some jogging or walking.
The terms used in the training schedule are somewhat obvious, but let me explain what I mean anyway.
Rest: The most important day in any beginning or intermediate running program is rest. Rest days are as vital 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.
Run: 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.
Walk/Run: This is a combination of running and walking, suggested for those in-between days when you want to do some running, but only some. There's nothing in the rules that suggests you have to run continuously, either in training or in the 5-K race itself. Use your own judgment. Run until you begin to feel fatigued, then walk until recovered. Run. Walk. Run. Walk. Another option for in-between days is to do some cross-training: biking, swimming or just plain walking. You get a little exercise, but not so much that you are fatigued for the next day's running workout.
Walk: Walking is an excellent exercise that a lot of runners overlook in their training. In this 5-K training schedule, we suggest that you go for an hour-long walk on the day after your longest run. Don't worry about how fast you walk, or how much distance you cover. Take time to stop and sniff the flowers or enjoy a scenic view. Not all training should be difficult. If a 60-minute walk seems too much at first, begin with about 30 minutes and add 5 minutes a week until you reach 60 minutes.
This Novice 5-K program is only a guide. Feel free to make minor modifications to suit your work and family schedule. The progression suggests adding a quarter-mile to most runs each week. That's one lap on most outdoor tracks. If you train on the roads, or on trails, it's more difficult to measure precisely how far you run, unless you own a GPS watch. So don't worry about it. Approximate the distance. See the calendar or the e-mail messages I will be sending you daily for more detailed information on what to run each day and tips for your training.
If the above makes sense to you and you still want to train for a 5-K race, it is now time to click on the Purchase button.
Introduction:This is the Advanced 5-K Training Program. Read the description of the training plan below very carefully, because only a small percentage of runners have trained hard enough before or have the natural ability to succeed with this plan. Wait before you click the Purchase button.
If you are a seasoned veteran of the running wars, an individual who has been running for several years and who has run numerous 5-K races and races at other distances, there comes a time when you want to seek maximum performance. Regardless of your age or ability, you would like to run as fast as you possibly can. You want a training program that will challenge you. Here it is!
Let me state what you probably know already. To achieve maximum performance, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. The following training schedule is a much more sophisticated training schedule than that offered to Novice Runners or to Intermediate Runners. In order to achieve full benefit from this program, before starting you probably need to be running 4-5 days a week, 20-30 miles a week or more, and at least have an understanding of the concepts of speedwork. If not, choose one of the other programs.
Here is the type of training you need to do, if you want to improve your 5-K time:
Run: When the schedule says Run, that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested--or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.
Fast: For the Saturday runs, I suggest that you run Fast. How fast is Fast? Again, that depends on your comfort level. Go somewhat faster than you would on a Run day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It's okay now to get out of breath.
Long Runs: Once a week, go for a long run at an easy pace. (Notice use of the word easy!) Run 60 to 90 minutes at a comfortable pace, not worrying about speed or distance. Think minutes rather than miles, which allows you to explore different courses that you have not measured, or run in the woods where distance is unimportant. You should be able to carry on a conversation while you run; if not, you're going to fast. Don't be afraid to stop to walk, or stop to drink. This should be an enjoyable weekend run, not one during which you punish yourself.
Interval Training: To improve your speed, train at a pace somewhat faster than your race pace for the 5-K, about the pace you would run in a 1500 meter or mile race. Run 400 meters hard, then recover by jogging and/or walking 400 meters. A second variation is to run 200 meter repeats at 800 race pace with 200 jogging between. Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a short jog.
Tempo Runs: This is a continuous run with an easy beginning, a build-up in the middle to near 10-K race pace (or slightly slower than your pace in a 5-K), then ease back and slow down toward the end. A typical Tempo Run would begin with 5-10 minutes easy running, build to 10-15 minutes at 10-K pace, then 5-10 minutes cooling down. You can't figure out your pace on a watch doing this workout; you need to listen to your body. Tempo Runs are very useful for developing anaerobic threshold, essential for fast 5-K racing.
Stretch & Strengthen: An important addendum to any training program 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<
