Hal Higdon: 8-K--Novice

Average Weekly Training Hours 02:28
Training Load By Week
Average Weekly Training Hours 02:28
Training Load By Week

Hal Higdon: 8-K--Novice:This program is designed for Novice runners, mostly first-timers, training for an 8-K race. If you are an experienced runner, you might want to examine my Intermediate or Advanced 8-K programs before clicking the Purchase button. When you do, you will receive daily email messages telling you what to run along with training tips. For more information and directions, visit my website at halhigdon.com

Sample Day 2
0:20:00
2mi

Today's workout is 2 miles. These may be your first running steps, if you are a complete novice. Regardless of where you run, take it easy today. Please note that in estimating how many minutes it will take you to run 2 miles or more on this and other screens, I assume you train at a pace of 10:00 per mile.

Sample Day 3
0:30:00
3mi

Thirty minutes of cross-training serves as a break from the running you'll be doing on Tuesdays and Thursdays in this program. As the countdown to your 8-K race continues, I'll ask you to increase your Wednesday commitment gradually to 45 minutes. What type of cross-training? That's up to you.

Sample Day 4
0:20:00
2mi

Today's workout is 2 miles--and your Thursday runs will remain at 2 miles throughout the 8-week program. As you did Tuesday, run at a comfortable pace. The difference between Tuesday's run and Thursday's run, however, is that I suggest that you also do some stretching and strength training, similar to Monday.

Sample Day 6
0:30:00

Thirty minutes of cross-training. In this training program, Saturdays will always feature some form of cross-training with a build-up from 30 to 40 to 50 to 60 minutes as the program continues. What kind of cross-training should you do? In the instructions to Tuesday's workout, I suggested swimming, cycling, walking or even some light jogging. Cross-country skiing or snowshoeing also works well if there's snow on the ground.

Sample Day 7
0:20:00
2mi

This is the key day of our program for the 8-K. On Sundays, we run long. Two miles this first weekend may not seem long, particularly if you have a previous background as a runner, but over the next 8 weeks we will take you to 4.5 miles before your 8-K race. That's far enough.

Sample Day 9
0:20:00
2mi

Today's workout is 2 miles run at an easy pace, similar to last week. Enjoy your run today. Next week I'll ask you to run slightly more on Tuesday, part of the subtle build-up that will get you in shape to complete an 8-K race.

Sample Day 10
0:30:00

Thirty minutes of cross-training, the same as last week. My cross-training exercise of late has been swimming. During the winter, I swim in the (heated) outdoor pool at The Lodge & Club in Ponte Vedra Beach, Florida, only a block away from our winter home. During the summer, I swim in Lake Michigan, across the street from my regular home in Long Beach, Indiana. While swimming in pools, I don't count laps or how fast I do the laps, but usually swim for 15 minutes or more and couple that with some strength training and soaking in the whirlpool. I enjoy it--and so should you.

Hal Higdon
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Hal Higdon is a Contributing Editor for Runner's World, that magazine's longest lasting writer, Hal's having contributed an article to RW's second issue in 1966. He also is the author of more than three dozen books, including Marathon: The Utimate Training Guide and the recently published Hal Higdon's Half Marathon Training and Run Fast (3rd edition).