With COVID-19 turning the entire world on its head, forcing the closure of schools, businesses, and, yes, gyms, lots of folks are finding their workout options limited. For individuals not used to working out at home, the prospect of working out during the quarantine can seem daunting. Luckily there are tons of options for how to workout at home.
[Read more…]Hal Higdon Half Marathon Training Plan Spreadsheets
These are Hal Higdon’s three half marathon training plans, novice through advanced, each laid out as a 12 week spreadsheet you can save and tick off. All three build to race day in week 12 and all three assume you can already run a few miles without stopping.
[Read more…]Hal Higdon Novice 10K Training Plan Spreadsheet
Hal Higdon’s Novice 10K plan is an 8-week running program that builds you up to a 10K race (6.2 miles). You run three days a week (Tuesday, Thursday and Sunday), cross-train on Wednesday and Saturday, and rest on Monday and Friday. Higdon posts the full plan for free on his website, and this spreadsheet lays it out week by week.
Higdon calls it a gentle approach, and it is. There’s no speed work and no pace targets. You run at a pace where you can still hold a conversation, and walking breaks are fine. The only run that really grows is the Sunday long run, which goes from 3 miles in week 1 to 5.5 miles in week 7.
It’s built for new runners who’ve signed up for a 10K, but experienced runners who want an easy, low-mileage build can use it too. Higdon’s test is the first workout: if 2.5 miles on the first Tuesday seems like too much, you’re not ready for this plan yet. Start with the Couch to 5K plan instead and come back to it.
[Read more…]Couch to 5K Plan Spreadsheet
Looking to get into jogging but can’t make it off the couch? This is the perfect program for you!
By starting slow and gradually increasing the distance (just like Starting Strength or Strong Lifts does for lifting weights), Couch to 5K is a terrific novice program for aspiring runners. [Read more…]