Hal Higdon 10k Intermediate Form
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People also ask
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How do I train for 10k advanced?
Advanced 10K running plan Expect a mix of easy runs to start your week (varying from 4 to 7 miles week to week) followed by intense hill work, fast intervals, and long runs. Run a 2-mile warm-up and 2-mile cool-down on Tuesday and Thursday workouts. -
What is the pacing strategy for 10km?
What To Do with Your Predicted 10K Time. You should target a pace around 10-13 secs/mile or 6-8 secs/km slower than your goal race pace the first 2 miles. It will feel “slow”, and you may be getting passed, while this feels mentally tough it is the most effective way to run your race. -
What is considered a good 10k pace?
Most runners who are reasonably fit and clock 15–30 miles per week can expect to finish a 10K race in 50–70 minutes. More advanced runners will usually finish in 43–50 minutes. Exceptionally fit runners can average a mile every 7 minutes, whereas more casual runners can expect to run a mile every 10–14 minutes. -
What is an advanced pace for 10K?
Most runners who are reasonably fit and clock 15–30 miles per week can expect to finish a 10K race in 50–70 minutes. More advanced runners will usually finish in 43–50 minutes. Exceptionally fit runners can average a mile every 7 minutes, whereas more casual runners can expect to run a mile every 10–14 minutes. -
What is considered an intermediate runner?
Technically an intermediate runner is an athlete in transition between beginner and advanced. While that sounds obvious, most runners fall into this category. An intermediate runner has likely tried different types of workouts, like hills, fartlek runs, track sessions and tempo runs. -
What is the average pace 10k in 1 hour?
If you want to run a one hour 10k pace you will need to run at a pace of around 9:39 minutes per mile or 6:00 minutes per kilometer to come in at just under your desired time. -
What is the difference between Higdon Advanced 1 and 2?
The major difference, however, is the addition of speedwork. Advanced 1 has one day of speedwork; Advanced 2, two. Pick your poison. Each day, Hal will send you an email telling you what to run and offering a training tip. -
What is the Hal Higdon 10K program?
In the 10K Novice plan, you run three days of the week: Tuesdays, Thursdays and Sundays. Cross-Training: On the schedule, this is identified simply as “cross.” Wednesdays and Saturdays are cross-training days: swimming, cycling, walking, cross-country skiing, snowshoeing, or other forms of aerobic training.
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