Hal Higdon: 5K Intermediate: This Intermediate 5K Training Plan is designed for experienced runners, who have run 5K races before and want to improve their time by adding more mileage and introducing some speedwork into their training mix. If you are a beginning runner, who has only started to run recently, you might want to consider using my Novice 5K program instead. If you are a seasoned runner who is used to running a lot of miles at fast speeds, take a look at the Advanced 5K program before clicking on the Purchase button. After you do, you will begin to receive daily email messages from me telling you what to run and also offering training tips. For more information and directions, visit: halhigdon.com.

In deciding which of my training programs to use, consider the season. 5K Intermediate would particularly be effective in the spring or summer as a prelude to an 12-week or 18-week endurance-based program leading to a fall full or half marathon. Speedwork can most be accomplished when the weather is warm or mild. Whatever program you choose, I can help you run faster. Consider also purchasing a copy of my book, Run Fast, available online or in most major book stores.