Hal Higdon's 10-K--Advanced: This 10-K Training Program is for Advanced runners, those individuals who compete regularly in races up to 10-K or beyond and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork. If that sounds like too much training, and this is your first 10-K race, you might be more comfortable using one of the programs designed for Novice or Intermediate runners. Check them out before you click on the Purchase button. Each day, I will send you an email telling you what to run and also offering tips about training. For more information and directions, visit my website: halhigdon.com.