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Hal Higdon: Winter Training Plan


Hal Higdon

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3.89 (9)


13 Weeks

Plan Description

Hal Higdon's Winter Training Plan: This is a training plan for runners living in cold-weather areas who can train either indoors or outdoors. But it can be used by runners living in warm-weather climates as well. The program lasts 13 weeks and can be used during a time of the year when runners do need some extra motivation to maintain training, if only because the days are shorter. Lack of sunshine can be as much a downer as ice and snow on the road. Each day you will receive an email message with three segments: 1) an outdoor running workout, 2) an indoor running workout, and 3) information related to many subjects from stretching and strength training to integrating these workouts with your running routine. You pick and choose what to run each day, either indoors or out. For more information on training, visit

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x9
6:23 hrs 1:30 hrs
Swim x1
0:06 hrs 1:00 hrs
Strength x1
0:02 hrs 0:30 hrs
Day Off x1
—— ——
XC-Ski x1
0:32 hrs 1:00 hrs
Bike x1
0:09 hrs 1:00 hrs
X-Train x1
0:23 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
6:23 hrs 1:30 hrs
0:06 hrs 1:00 hrs
0:02 hrs 0:30 hrs
Day Off
—— ——
0:32 hrs 1:00 hrs
0:09 hrs 1:00 hrs
0:23 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

Hal Higdon

Hal Higdon Communications

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).

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  • Track your performance with robust data tracking and detailed graphs.
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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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