EACH OF THE LINKS, below, takes you to a FREE 8 week long training program designed by Hal Higdon, a long time running competitor and writer. There’s a walking program too, if you want to partner with a runner for a 5K but don’t wish to run. Higdon defines all the training terms he uses at each level. He discusses the need for stretching and strength training and “test” races for runners using the intermediate and advanced plans. EarnedRuns bibs would be perfect for you if finding such a "test" race on that particular day in your plan is a problem.
Higdon encourages tailoring the plans to your schedule. “The schedule above is only a guide. If you want to do your long runs on Saturday rather than Sunday, simply flip-flop the days. If you have an important appointment on a day when you have a hard workout planned, do a similar switch with a rest day. It's less important what you do in any one workout than what you do over the full eight weeks leading up to your 5-K.”
August 8 is the date of a 5K in which I would like to run my best, so I'll follow the advanced plan to prepare for it. If you don't have a target race yet check out the USATF organization Event Search page.
Start one of the 8 week plans on June 11-12 and you’ll be trained to run a 5K race on August 6-7
June 19-20…. August 13-14
June 26-27… August 20-21
July 2-3…. August 27-28
July 9-10…September 3-4
July 16-17…September 10-11
July 23-24 …September 17-18
Summer officially ends September 21 in Northern Hemisphere
Intermediate: How To Improve Your 5K Times
Advanced: How To Train For Maximum Performance
Walkers Program: Who Says You Have To Run to finish a 5K?
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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