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    10kadv PDF

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    Sri Krishna Kumar
    The document outlines Hal Higdon's 10K training program over 8 weeks. It includes strength training and runs of varying distances, including tempo runs and interval training with 400m repeats at mile pace. Peak weeks involve longer Sunday long runs building up to 10 miles. The program culminates in a 5K race at week 4 and a 10K race at week 8.

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    10kadv PDF

    Uploaded by

    Sri Krishna Kumar
    133 views1 page
    The document outlines Hal Higdon's 10K training program over 8 weeks. It includes strength training and runs of varying distances, including tempo runs and interval training with 400m repeats at mile pace. Peak weeks involve longer Sunday long runs building up to 10 miles. The program culminates in a 5K race at week 4 and a 10K race at week 8.

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    10kadv.pdf

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    The document outlines Hal Higdon's 10K training program over 8 weeks. It includes strength training and runs of varying distances, including tempo runs and interval training with 400m repeats at mile pace. Peak weeks involve longer Sunday long runs building up to 10 miles. The program culminates in a 5K race at week 4 and a 10K race at week 8.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    133 views1 page

    10kadv PDF

    Uploaded by

    Sri Krishna Kumar
    The document outlines Hal Higdon's 10K training program over 8 weeks. It includes strength training and runs of varying distances, including tempo runs and interval training with 400m repeats at mile pace. Peak weeks involve longer Sunday long runs building up to 10 miles. The program culminates in a 5K race at week 4 and a 10K race at week 8.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

    Hal Higdon's

    10 K Training Program

    10-K Training: Advanced


    Week

    Mon

    Tue

    Wed

    Thu

    Fri

    Sat

    Sun

    3m run
    +
    strength

    30 min
    tempo

    6 x 400
    mile pace

    3m run
    +
    strength

    Rest or
    3m

    5 m total
    2 m pace

    6 m run

    3m run
    +
    strength

    40 min
    tempo

    7 x 400
    mile pace

    4m run
    +
    strength

    Rest or
    3m

    5 m total
    2 m pace

    7 m run

    3m run
    +
    strength

    50 min
    tempo

    8 x 400
    mile pace

    5m run
    +
    strength

    Rest or
    3m

    5 m total
    3 m pace

    8 m run
    (3/1)

    3m run
    +
    strength

    30 min
    tempo

    9 x 400
    mile pace

    3m run
    +
    strength

    Rest or
    3m

    Rest

    5-K
    Race

    3m run
    +
    strength

    50 min
    tempo

    10 x 400
    mile pace

    6 m run
    +
    strength

    Rest or
    3m

    6 m total
    2 m pace

    8 m run
    (3/1)

    3m run
    +
    strength

    30 min
    tempo

    11 x 400
    mile pace

    3 m run
    +
    strength

    Rest or
    3m

    Rest

    8-K
    Race

    3m run
    +
    strength

    60 min
    tempo

    12 x 400
    mile pace

    6 m run
    +
    strength

    Rest or
    3m

    6 m total
    2 m pace

    10 m run
    (3/1)

    3m run
    +
    strength

    30 min
    tempo

    6 x 400
    mile pace

    3 m run

    Rest or
    1-3 m

    Rest

    10-K
    Race

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