Hal Higdon Training Programs. Winter Training. How to Train During the Cold Months of the Year. Training becomes difficult for runners during the winter. Our trails through the woods become covered with snow. Ice and snow also make running on the roads tricky. Runner's world training plans RW Go App. Register / Sign in; Subscribe: 22 for $25! Avoid these behaviors to run your best. Cold weather forces us to bundle up, slowing our stride. Add to that, the narrow window of daylight that forces many runners to train, at least during the week, in darkness. For that reason alone, winter is no fun even for those who live in warmer climates. But winter also can be an advantage, since it forces us to change training patterns. If we can't do fartlek in the woods or repeat 2. The mere difficulty of running when the temperature dips below freezing makes us tougher.
Peter Snell, a pupil of the famed New Zealand coach Arthur Lydiard and the 8. Olympic Games, claimed he enjoyed running outdoors in bad weather, because he figured all his rivals were indoors doing nothing, pampering themselves. Don't pamper yourself. Keep running this winter Here is a Winter Training Program to motivate yourself to not only stay fit, but to improve your fitness. It lasts 1. 3 weeks and features five running workouts a week with one day of rest and one day of cross- training. Most significantly, It is a time- based training program, meaning that workouts are prescribed in minutes rather than miles. That recognizes the variability of running conditions due to weather. When it's cold and slippery, it's hard to maintain the same fast pace you might in the spring or fall with equal effort. On days featuring bad weather, simply run at a comfortable pace without glancing at your watch to check pace. Let your instincts tell you how slow or fast to run. To download the free app Nike+ Training Club by Nike, Inc. Run with Nike+ Run Club. Youth Programs; Apple Store App; Refurbished. Nike Community Impact Fund. Roshie Run; Nike Free Run. Need a quick answer about community impact programs or policies? On days when the weather improves and the weather has warmed and the roads are clear, pick up the pace. The Winter Training Program consists of the following workouts on various days of the week: Monday: Run Easy. In my Winter Training Program, Mondays are easy days with short runs alternating between 1. If you have access to a fitness center, you might want to do this workout on a treadmill, then do some strength training afterwards. Tuesday: Run Long. If you have used one of my 1. I usually prescribe what I call . About the best way to describe them is that they are runs not as long as the long runs on the weekends. Tuesdays in this program are set aside for sorta- long runs between 4. Run between 6. 5 to 7. Wednesday: Run Easy. Similar to Monday, do a short and easy run today, coupling this run (outdoors or indoors) with some stretching and strength training. Stay in the 6. 5 to 7. Thursday: Run Fast. Weather permitting, do a Tempo Run. I define a Tempo Run as one where you start easy at a jogging warm- up pace (6. K pace (between 8. Then, after holding that fast pace for 3 to 5 minutes, gradually decelerate and finish the run at the same jogging pace at which you started. While I suggest Thursdays for Tempo Runs, be aware of weather conditions. Feel free to shift your Tempo Run- -or any other prescribed workout- -to the day of the week most convenient for you. Friday: Rest. Fridays are rest days in all my programs. You need to be well rested to obtain maximum benefit from the tougher workouts on the weekends. Saturday: Run Long. In this program, you will alternate runs of 6. I don't care how far or fast you run in your allotted time; I simply want you out running. Even runners with access to a treadmill in a gym probably need to get outdoors at least once a week to run long. Stay in the 6. 5 to 7. Please note that, unlike my marathon programs, the mileage (or time) does not build over the length of the program. I'm not training you for a marathon or any other race. My interest is in having you maintain a high level of fitness during the winter, so that you can move into a race- focused training program once the weather warms. If you are training for a spring marathon at the end of this Winter Training Program, feel free to modify upward the length of time or distance for these long runs. Sunday: Cross Train. An hour's walk between 5. Sundays, or if you have access to a fitness center you could move your cross- training indoors. My favorite winter cross- training activities, however, are cross- country skiing and snowshoeing, which might take you out of your heart rate comfort zone if you push the pace. Naturally, you do need snow for both activates. Janis Klecker, winner of the 1. Olympic Marathon Trials, trained through a Minnesota winter to get ready for that race, spending a lot of her training time on snowshoes designed by her husband Barney Klecker, the US 5. Deena Drossin Kastor, bronze medalist in the 2. Olympic marathon, uses snowshoes while training winters at Mammoth Lake, California. To provide a light at the end of the tunnel, I suggest you run a race in the 1. For Chicagoans, who start right after New Year's Day, this would take them up to The La. Salle Bank Shamrock Shuffle, an 8- K race. When the weather and race calendar permits, you might want to plug in one or two other races to provide motivation. The chart below describes my Winter Training Program. However, it is only a bare- bones outline of the much more detailed Inter. Active program available through Training Peaks. Sign up for the Interactive program, and I will send you a daily e- mail message telling you not only how to run your outdoor workouts, but also how to run those same workouts indoors if you have access to a treadmill or track. In addition, there are other tips on stretching, strength training, nutrition and various cross- training exercises to keep you in shape while the cold winds blow. To preview the program and sign up, go to the menu for Hal Higdon Training Programs on Training. Peaks and follow the links into the Winter Training Program. Week. Mon. Tue. Wed. Thu. Fri. Sat. Sun. Run 1. 5 min easy. Run 4. 5 min easy. Run 3. 0 min easy. Rest. Run 6. 0 min easy. Cross train 6. 0 min. Run 2. 0 min easy. Run 6. 0 min easy. Run 3. 0 min easy. Rest. Run 7. 5 min easy. Cross train 6. 0 min. Run 2. 5 min easy. Run 4. 5 min easy. Run 3. 0 min easy. Rest. Run 9. 0 min easy. Cross train 6. 0 min. Run 2. 0 min easy. Run 6. 0 min easy. Run 3. 0 min easy. Run 6. 0 min easy. Cross train 6. 0 min. Run 1. 5 min easy. Run 4. 5 min easy. Run 3. 0 min easy. Rest. Run 7. 5 min easy. Cross train 6. 0 min. Run 2. 0 min easy. Run 6. 0 min easy. Run 3. 0 min easy. Rest. Run 9. 0 min easy. Cross train 6. 0 min. Run 2. 5 min easy. Run 4. 5 min easy. Run 3. 0 min easy. Rest. Run 6. 0 min easy. Cross train 6. 0 min. Run 2. 0 min easy. Run 6. 0 min easy. Run 3. 0 min easy. Run 7. 5 min easy. Cross train 6. 0 min. Run 1. 5 min easy. Run 4. 5 min easy. Run 3. 0 min easy. Rest. Run 9. 0 min easy. Cross train 6. 0 min. Run 2. 0 min easy. Run 6. 0 min easy. Run 3. 0 min easy. Rest. Run 6. 0 min easy. Cross train 6. 0 min. Run 2. 5 min easy. Run 6. 0 min easy. Run 3. 0 min easy. Run 9. 0 min easy. Cross train 6. 0 min. Run 1. 5 min easy. Run 6. 0 min easy. Run 3. 0 min easy. Rest. Run 9. 0 min easy. Race- Sign- up for an Interactive Winter Training Program- Beginning Skier's Guide.
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