About the Novice Program
- Cookie 5 5 8 5 Lots Of Rolls
- Cookie 5 5 8 5 0 Ignition Timing
- Cookie 5 5 8 5 X 8
- Cookie 5 5 8 5 In Cm
- 5'8.5 In Cm
This Novice 5K Training Plan is designed for beginning runners or for runners who want to take a low-mileage approach to their training. Never run before? This one's for you. This program works best if you have a goal 5K in 8 weeks. Set that race as your end date and use it as a focus of your training. Even if you do not have a goal 5K at the end of 8 weeks, Hal Higdon's 5K Novice program is a great way to begin your life as a runner.
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For runners who want personalized year-round training, using the Higdon method.- Or 30 servings, two cookies each. Spiced Cookies: Add 1 tsp. Each ground cinnamon, ground ginger and ground nutmeg. Refrigerate 30 min. Meanwhile, combine 1/4 cup granulated sugar and 1/2 tsp. Ground cinnamon; set aside. Preheat oven to 350°F. Shape dough into balls. Roll dough in cinnamon-sugar mixture.
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Cookie 5 5 8 5 Lots Of Rolls
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Author: Hal Higdon Length: 8 Weeks Typical Week: 3 Run, 3 Day Walk, 1 Day Off Longest Workout:Cookie 5 5 8 5 0 Ignition Timing
3 milesHal on his Novice Program
The following 5K novice training program lasts eight weeks and climaxes at the end of Week 8 with a 5K (3.1 mile) race. It is among the easiest programs I offer both online and in books. If you are a beginning runner, just about to take your first running step, this is the program for you.
'Do you need to race to call yourself a runner?' I ask in my book, RunFast. Not really. Nevertheless, nailing a fast time in a 5K and comparing it a few months or years later to a time previously run can be an important motivational tool.
5K Novice assumes that you have no major health problems, are in reasonably good shape, and have done at least some jogging or walking. If running 1.5 miles for your first workout in Week 1 seems too difficult, you might want to begin with my Beginning Runner's Guide. If 5K Novice seems too easy, consider 5K intermediate or even 5K advanced.
The terms used in the training schedule are somewhat obvious, but let me explain what I mean anyway. Adobe camera raw 11 2 1.
Rest: Rest days are as vital as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Twistedwave online.
Run: Don't worry about how fast you run; just cover the distance–or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so.
Run/Walk: There's nothing in the rules that suggests you have to run continuously, either in training or in the 5K race itself. Run until fatigued; walk until recovered.
Walk: Corel aftershot pro 3 4 0 297 download free. Don't worry about how fast you walk, or how much distance you cover. Begin with about 30 minutes and add 5 minutes a week until you peak with a full hour in Week 7.
The following schedule is only a guide. Feel free to make minor modifications to suit your work and family schedule. You will find more information on 5K training in my book, RunFast.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Rest or run/walk | 1.5 mi run | Rest or run/walk | 1.5 mi run | Rest | 1.5 mi run | 30 min walk |
| 2 | Rest or run/walk | 1.75 mi run | Rest or run/walk | 1.5 mi run | Rest | 1.75 mi run | 35 min walk |
| 3 | Rest or run/walk | 2 mi run | Rest or run/walk | 1.5 mi run | Rest | 2 mi run | 40 min walk |
| 4 | Rest or run/walk | 2.25 mi run | Rest or run/walk | 1.5 mi run | Rest | 2.25 mi run | 45 min walk |
| 5 | Rest or run/walk | 2.5 mi run | Rest or run/walk | 2 mi run | Rest | 2.5 mi run | 50 min walk |
| 6 | Rest or run/walk | 2.75 mi run | Rest or run/walk | 2 mi run | Rest | 2.75 mi run | 55 min walk |
| 7 | Rest or run/walk | 3 mi run | Rest or run/walk | 2 mi run | Rest | 3 mi run | 60 min walk |
| 8 | Rest or run/walk | 3 mi run | Rest or run/walk | 2 mi run | Rest | Rest | 5K Race |
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Rest or run/walk | 2.4 km run | Rest or run/walk | 2.4 km run | Rest | 2.4 km run | 30 min walk |
| 2 | Rest or run/walk | 2.8 km run | Rest or run/walk | 2.4 km run | Rest | 2.8 km run | 35 min walk |
| 3 | Rest or run/walk | 3.2 km run | Rest or run/walk | 2.4 km run | Rest | 3.2 km run | 40 min walk |
| 4 | Rest or run/walk | 3.6 km run | Rest or run/walk | 2.4 km run | Rest | 3.6 km run | 45 min walk |
| 5 | Rest or run/walk | 4.0 km run | Rest or run/walk | 3.2 km run | Rest | 4.0 km run | 50 min walk |
| 6 | Rest or run/walk | 4.4 km run | Rest or run/walk | 3.2 km run | Rest | 4.4 km run | 55 min walk |
| 7 | Rest or run/walk | 4.8 km run | Rest or run/walk | 3.2 km run | Rest | 4.8 km run | 60 min walk |
| 8 | Rest or run/walk | 4.8 km run | Rest or run/walk | 3.2 km run | Rest | Rest | 5K Race |
Ingredients
Cookie 5 5 8 5 X 8
- 2 cups minus 2 tablespoons cake flour (8 1/2 ounces)
- 1 ⅔ cups bread flour (8 1/2 ounces)
- 1 ¼ teaspoons baking soda
- 1 ½ teaspoons baking powder
- 1 ½ teaspoons coarse salt
- 1 ¼ cups unsalted butter (2 1/2 sticks)
- 1 ¼ cups light brown sugar (10 ounces)
- 1 cup plus 2 tablespoons granulated sugar (8 ounces)
- 2 large eggs
- 2 teaspoons natural vanilla extract
- 1 ¼ pounds bittersweet chocolate disks or fèves, at least 60 percent cacao content (see note)
- Sea salt
- Nutritional Information
Cookie 5 5 8 5 In Cm
Preparation
- Sift flours, baking soda, baking powder and salt into a bowl. Set aside.
- Using a mixer fitted with paddle attachment, cream butter and sugars together until very light, about 5 minutes. Add eggs, one at a time, mixing well after each addition. Stir in the vanilla. Reduce speed to low, add dry ingredients and mix until just combined, 5 to 10 seconds. Drop chocolate pieces in and incorporate them without breaking them. Press plastic wrap against dough and refrigerate for 24 to 36 hours. Dough may be used in batches, and can be refrigerated for up to 72 hours.
- When ready to bake, preheat oven to 350 degrees. Line a baking sheet with parchment paper or a nonstick baking mat. Set aside.
- Scoop 6 3 1/2-ounce mounds of dough (the size of generous golf balls) onto baking sheet, making sure to turn horizontally any chocolate pieces that are poking up; it will make for a more attractive cookie. Sprinkle lightly with sea salt and bake until golden brown but still soft, 18 to 20 minutes. Transfer sheet to a wire rack for 10 minutes, then slip cookies onto another rack to cool a bit more. Repeat with remaining dough, or reserve dough, refrigerated, for baking remaining batches the next day. Eat warm, with a big napkin.
Tip
- Disks are sold at Jacques Torres Chocolate; Valrhona fèves, oval-shaped chocolate pieces, are at Whole Foods.
5'8.5 In Cm
