Hal Higdon's 10 K Training Program

10-K Training: Novice

Week 1 Mon Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Tue 2.5 m run Wed 30 min cross 30 min cross 35 min cross 35 min cross 40 min cross 40 min cross 45 min cross 30 min cross Thu 2 m run + strength 2 m run + strength 2 m run + strength 2 m run + strength 2 m run + strength 2 m run + strength 2 m run + strength 2 m run Fri Rest Sat 40 min cross 40 min cross 50 min cross 50 min cross 60 min cross 60 min cross 60 min cross Rest Sun 3 m run

2.5 m run

Rest

3.5 m run

2.5 m run

Rest

4 m run

3 m run

Rest

4 m run

3 m run

Rest

4.5 m run

3 m run

Rest

5 m run

3 m run

Rest

5.5 m run

3 m run

Rest

10-K Race