{"id":993,"date":"2011-02-01T16:28:46","date_gmt":"2011-02-01T16:28:46","guid":{"rendered":"http:\/\/bodynsoil.wordpress.com\/?p=993"},"modified":"2015-02-23T11:28:25","modified_gmt":"2015-02-23T16:28:25","slug":"hal-higdons-5k-training","status":"publish","type":"post","link":"https:\/\/bodynsoil.com\/blog\/2011\/02\/hal-higdons-5k-training\/","title":{"rendered":"Hal Higdon’s 5K training"},"content":{"rendered":"

Time to start the 5K training program that I found on Hal Higdon’s<\/a> website. Below is the Intermediate 5k run training outline<\/a>, there are more options available and more run training lengths available.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n
\n
Week<\/strong><\/span><\/div>\n<\/td>\n
\n
Mon<\/strong><\/span><\/div>\n<\/td>\n
\n
Tue<\/strong><\/span><\/div>\n<\/td>\n
\n
Wed<\/strong><\/span><\/div>\n<\/td>\n
\n
Thu<\/strong><\/span><\/div>\n<\/td>\n
\n
Fri<\/strong><\/span><\/div>\n<\/td>\n
\n
Sat<\/strong><\/span><\/div>\n<\/td>\n
\n
Sun<\/strong><\/span><\/div>\n<\/td>\n<\/tr>\n
\n
1<\/strong><\/span><\/div>\n<\/td>\n
\n
Rest<\/span><\/div>\n<\/td>\n
\n
3 m run<\/span><\/div>\n<\/td>\n
\n
5 x 400<\/span><\/div>\n<\/td>\n
\n
3 m run<\/span><\/div>\n<\/td>\n
\n
Rest<\/span><\/div>\n<\/td>\n
\n
3 m run<\/span><\/div>\n<\/td>\n
\n
5 m run<\/span><\/div>\n<\/td>\n<\/tr>\n
\n
2<\/strong><\/span><\/div>\n<\/td>\n
\n
Rest<\/span><\/div>\n<\/td>\n
\n
3 m run<\/span><\/div>\n<\/td>\n
\n
30 min tempo<\/span><\/div>\n<\/td>\n
\n
3 m run<\/span><\/div>\n<\/td>\n
\n
Rest<\/span><\/div>\n<\/td>\n
\n
3 m fast<\/span><\/div>\n<\/td>\n
\n
5 m run<\/span><\/div>\n<\/td>\n<\/tr>\n
\n
3<\/strong><\/span><\/div>\n<\/td>\n
\n
Rest<\/span><\/div>\n<\/td>\n
\n
3 m run<\/span><\/div>\n<\/td>\n
\n
6 x 400<\/span><\/div>\n<\/td>\n
\n
3 m run<\/span><\/div>\n<\/td>\n
\n
Rest<\/span><\/div>\n<\/td>\n
\n
4 m run<\/span><\/div>\n<\/td>\n
\n
6 m run<\/span><\/div>\n<\/td>\n<\/tr>\n
\n
4<\/strong><\/span><\/div>\n<\/td>\n
\n
Rest<\/span><\/div>\n<\/td>\n
\n
3 m run<\/span><\/div>\n<\/td>\n
\n
35 min tempo<\/span><\/div>\n<\/td>\n
\n
3 m run<\/span><\/div>\n<\/td>\n
\n
Rest<\/span><\/div>\n<\/td>\n
\n
Rest<\/span><\/div>\n<\/td>\n
\n
5-K Test<\/strong><\/span><\/div>\n<\/td>\n<\/tr>\n
\n
5<\/strong><\/span><\/div>\n<\/td>\n
\n
Rest<\/span><\/div>\n<\/td>\n
\n
3 m run<\/span><\/div>\n<\/td>\n
\n
7 x 400<\/span><\/div>\n<\/td>\n
\n
3 m run<\/span><\/div>\n<\/td>\n
\n
Rest<\/span><\/div>\n<\/td>\n
\n
4 m fast<\/span><\/div>\n<\/td>\n
\n
6 m run<\/span><\/div>\n<\/td>\n<\/tr>\n
\n
6<\/strong><\/span><\/div>\n<\/td>\n
\n
Rest<\/span><\/div>\n<\/td>\n
\n
3 m run<\/span><\/div>\n<\/td>\n
\n
40 min tempo<\/span><\/div>\n<\/td>\n
\n
3 m run<\/span><\/div>\n<\/td>\n
\n
Rest<\/span><\/div>\n<\/td>\n
\n
5 m run<\/span><\/div>\n<\/td>\n
\n
7 m run<\/span><\/div>\n<\/td>\n<\/tr>\n
\n
7<\/strong><\/span><\/div>\n<\/td>\n
\n
Rest<\/span><\/div>\n<\/td>\n
\n
3 m run<\/span><\/div>\n<\/td>\n
\n
8 x 400<\/span><\/div>\n<\/td>\n
\n
3 m run<\/span><\/div>\n<\/td>\n
\n
Rest<\/span><\/div>\n<\/td>\n
\n
5 m fast<\/span><\/div>\n<\/td>\n
\n
7 m run<\/span><\/div>\n<\/td>\n<\/tr>\n
\n
8<\/strong><\/span><\/div>\n<\/td>\n
\n
Rest<\/span><\/div>\n<\/td>\n
\n
2 m run<\/span><\/div>\n<\/td>\n
\n
30 min tempo<\/span><\/div>\n<\/td>\n
\n
2 m run<\/span><\/div>\n<\/td>\n
\n
Rest<\/span><\/div>\n<\/td>\n
\n
Rest<\/span><\/div>\n<\/td>\n
\n
5-K Race<\/strong><\/span><\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

This is the first leg of my training and will be done indoors until better weather has arrived. With all the other fitness workouts I am doing I feel this schedule is very doable.<\/p>\n

Other Hal Higdon training programs can be found by clicking here. <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Time to start the 5K training program that I found on Hal Higdon’s website. Below is the Intermediate 5k run training outline, there are more options available and more run training lengths available. Week Mon…<\/p>\n","protected":false},"author":8,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[87],"tags":[661,659,660,279,664],"class_list":["post-993","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-5k","tag-hal","tag-higdon","tag-running","tag-training"],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p1qEFP-g1","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":1691,"url":"https:\/\/bodynsoil.com\/blog\/2010\/12\/self-motivation-and-overcoming-my-inner-fears-2\/","url_meta":{"origin":993,"position":0},"title":"Self Motivation and Overcoming my Inner Fears","author":"Bodynsoil","date":"December 8, 2010","format":false,"excerpt":"Self Motivation and Overcoming my Inner Fears So many people are running 5k races and then moving on to marathons, I would love to take that first step but feel so intimidated.\u00a0 I know that I can do it but I am allowing my inner scary cat voice too much\u2026","rel":"","context":"In "Fitness"","block_context":{"text":"Fitness","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/fitness\/"},"img":{"alt_text":"Running","src":"https:\/\/i0.wp.com\/img4.cookinglight.com\/i\/2006\/05\/gm-running-5K-0605p58a-m.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":10768,"url":"https:\/\/bodynsoil.com\/blog\/2017\/01\/daily-posts-marathon-running\/","url_meta":{"origin":993,"position":1},"title":"Daily Posts; Marathon Running","author":"Bodynsoil","date":"January 17, 2017","format":false,"excerpt":"We have a beautiful bike path close by that is often busy with runners at various times of the day. 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While research continues to uncover more and more reasons why working out with weights is good for you, many women continue to avoid resistance training for fear of developing\u2026","rel":"","context":"In "Fitness"","block_context":{"text":"Fitness","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/fitness\/"},"img":{"alt_text":"Love the glove","src":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2012\/12\/2012-12-12_femmefitale.gif?fit=1042%2C1180&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2012\/12\/2012-12-12_femmefitale.gif?fit=1042%2C1180&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2012\/12\/2012-12-12_femmefitale.gif?fit=1042%2C1180&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2012\/12\/2012-12-12_femmefitale.gif?fit=1042%2C1180&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":1520,"url":"https:\/\/bodynsoil.com\/blog\/2009\/08\/pre-and-post-workout-nutrition-2\/","url_meta":{"origin":993,"position":5},"title":"Pre and Post Workout Nutrition","author":"Bodynsoil","date":"August 26, 2009","format":false,"excerpt":"Pre\/Post Workout Nutrition Right out of the box we'll talk about \"When you hit the gym, the body releases a fat-liberating messenger called epinephrine, which attaches itself to fat cells and allows fat to be burned as fuel. 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