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Hal Higdon: 5K Intermediate

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Hal Higdon: 5K Intermediate


Hal Higdon

All plans by this Coach
4.4 (15)


8 Weeks

Plan Description

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:

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:44:00 01:03:00
Day Off x2
—— ——
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:44:00 01:03:00
Day Off
—— ——
—— ——

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).

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  • 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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