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Hal Higdon: 5K Novice

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Hal Higdon: 5K Novice


Hal Higdon

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4.07 (29)


8 Weeks

Plan Description

Hal Higdon: 5K Novice: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. If you are an experienced runner, who has run several 5K or 10K races before, you might want to consider my Intermediate, or even Advanced, 5K programs before clicking the Purchase button. When you do, you will receive daily email messages telling you what to run along with tips on training. For more information and details, visit my website:

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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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x3
—— ——
Run x3
01:06:00 00:40:00
Strength x2
00:15:00 00:15:00
X-Train x1
00:32:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
01:06:00 00:40:00
00:15:00 00:15:00
00:32:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

Hal Higdon

Hal Higdon Communications

Hal Higdon is a Contributing Editor for Runner's World, that magazine's longest lasting writer, Hal's having contributed an article to RW's second issue in 1966. He also is the author of more than three dozen books, including Marathon: The Utimate Training Guide and the recently published Hal Higdon's Half Marathon Training and Run Fast (3rd edition).

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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