Workout TuesdayEarly
Session 1- Running1 × —
Hal Higdon Novice 10K — Lift Vault miles-table variant
Eight weeks of three runs and two cross-training days a week build toward a 10K race, with walking breaks as needed.
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Every workout, as Catalyst would give it to you.
Workout Cross
Session 2- Swimming 30:00
Workout Thursday
Session 3- Running1 × —
Workout Cross
Session 4- Swimming 40:00
Workout LongRun
Session 5- Running1 × —
Where it takes you
Minutes of each activity, workout by workout, over all 8 weeks.
The schedule
Follow the workout order and timing in the program’s notes.
How it works
The program’s own rules, as Catalyst runs them.
Follow this eight-week plan if you already have some walking or jogging experience and no major health problem. If 2.5 miles is too demanding, build a base with a shorter plan first. Run at conversational effort and take walking breaks when needed; training mileages are approximate, while the final race is 10 km. Rest Monday and Friday, plus Saturday in week 8. Choose an easy cross-training activity for the target durations. In weeks 1–7, you may swap Saturday’s cross-training with Sunday’s long run; choose that arrangement before starting. Keep the week-8 race on Sunday. If you change dates, keep the workout order. Experienced lifters may add strength after Tuesday or Thursday, but beginners should avoid starting both activities at once. Arrange stretching yourself and finish after 39 workouts and 17 rest days.
What you need
No equipment needed.
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Hal Higdon Novice 10K — Lift Vault miles-table variant in Catalyst
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