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.
Table of Contents
Novice 10K Training Plan Spreadsheet
The spreadsheet has all 8 weeks on one tab, Monday through Sunday, exactly as Higdon wrote them. Distances are in miles. To save your own copy, go to File > Make a copy.
Source: Hal Higdon
10k Race Prep Training Program for Novices | LiftVault.com
Program Overview
- 8 weeks, with the 10K race on the Sunday of week 8
- 3 running days per week: Tuesday, Thursday and Sunday
- 2 cross-training days per week: Wednesday and Saturday
- 2 rest days per week: Monday and Friday
- Tuesday runs are 2.5 miles for the first 3 weeks, then 3 miles
- Thursday runs are 2 miles every week
- The Sunday long run builds from 3 miles to 5.5 miles by week 7
- Cross-training sessions build from 30 to 60 minutes
- Week 8 backs off to 30 minutes of cross-training on Wednesday and a rest day on Saturday before the race
Reading the Schedule
- Run – the distance in miles. Higdon’s advice for novices is to not worry about speed and just cover the distance, at a pace where you could talk with a training partner.
- Cross – cross-training. Any easy aerobic work counts: swimming, cycling, walking, cross-country skiing or snowshoeing. Keep these days easy.
- Rest – a full day off. The rest days sit on Friday and Monday, right before and after the weekend workouts.
Novice 10K Training Plan FAQs
How long is Hal Higdon’s novice 10K plan?
8 weeks. If your race is more than 8 weeks away, Higdon suggests spending the extra time on an easier, shorter schedule to build an endurance base before you start this one.
Why is the longest run only 5.5 miles?
The long run peaks at 5.5 miles in week 7, less than a mile short of the 6.2 mile race. Week 8 is lighter, with 30 minutes of cross-training on Wednesday and a rest day on Saturday before the race on Sunday.
Can I do the long run on Saturday instead of Sunday?
Yes. Higdon says to swap them if Sunday doesn’t work for you: long run on Saturday, cross-training on Sunday.
Is it okay to walk during the runs?
Yes. Higdon tells novices not to be afraid to take walking breaks. The goal is to cover the distance, and speed doesn’t matter on this plan.
Can I lift weights while following this plan?
Yes. Higdon recommends lifting on Tuesdays and Thursdays, after your run. If you’ve never lifted before, he suggests not starting a lifting program at the same time you start running.
If you want a plan that builds running and lifting together from the start, take a look at the Nick Bare 16-week hybrid training program.
What should I run after the novice 10K plan?
Higdon has an intermediate 10K plan with five running days a week, tempo runs and 400 meter repeats on Wednesdays, and a long run that builds to 8 miles. If you’d rather go longer, the Hal Higdon half marathon plans are the next step up.
Updates
- Rewrote the post with a program overview, a guide to the schedule terms and FAQs, all checked against Hal Higdon’s own write-up. Converted the legacy spreadsheet embed to the current format and added links to related running programs.
