Hal Higdon's 10-K--Advanced: This 10-K Training Program is for Advanced runners, those individuals who compete regularly in races up to 10-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 10-K race, you might be more comfortable using one of the programs designed for Novice or Intermediate runners. Check them out before you click on the Purchase button. Each day, I will send you an email telling you what to run and also offering tips about training. For more information and directions, visit my website: halhigdon.com.
Today is the start of your Advanced 10-K Training Program. Most important in any training program is consistency. You can skip a few workouts, but not too many if you want to succeed eight weeks from today. This first week you'll run 26 miles total and 6 on the weekend. Please note that in estimating the time for which you do any run, I assume you train at an 8:00 mile pace. If you run faster or slower, adjust the estimates accordingly. Regardless of the plan for the full week, this is your day for a 3-miler followed by stretching and strengthening.
This is your first day of speedwork in the program. Run a 30-minute tempo run. As an Advanced runner, you probably know all about tempo runs; if not, check the directions on the introductory screen for this program.Here's how to do today's workout: Go 5-10 minutes for the easy, warm-up phase; 10-15 minutes at a faster pace; and 5-10 minutes cool-down. The faster pace can be near, but not at, race pace. A tempo run is an intuitive type of workout. Don't get hung up on the exact time--or the exact pace for that matter.
An interval workout today, the day after a tempo run? Two speedwork days in a row? Isn't that against the rules? Well, in this program I make up the rules. You signed up for an Advanced program; stop complaining! Today's interval workout is: 6 x 400 meters with the fast reps at 1500/mile pace. The interval 400 laps between reps can be jogged and/or walked. The way I often do this is to walk for about 100 meters after finishing the rep, then jog 200 along the backstretch, then walk 100 before beginning the next rep.
After two tough days, this 3 miles works as a recovery day. (As the program continues I will ask you to run further during several of the Thursday workouts. Don't be afraid to run today's workout at a slower pace. Nobody is going to be standing by the side of the road timing you on these workouts. Experienced runners learn how to listen to their bodies when it comes to deciding both how fast and how far to run on any given day.
For today's pace run, cover 5 miles. But don't run each mile of the five at race pace. That would be difficult wouldn't it? This is a 5/2 workout, meaning that the total distance is 5 miles, but run only 2 of those miles at race pace. And they don't have to be consecutive miles.
Six miles for today's long run. That's almost the same as your race distance as your 10-K race, but you want to stay well below race pace. Use today's workout to mentally rehearse how you are going to run your 10-K. That may include programming a water break midway through this and other long runs.
We move forward in distance and difficulty. Today's Monday workout of 3 miles running followed by stretching and strengthening remains the same, but this week I will ask you run a total of 32 miles with a long run on the weekend of 7 miles, beyond even your 10-K distance. By the way, how is your stretching and strengthening program going?