Hal Higdon: 5-K: Intermediate: This Intermediate 5-K Training Plan is designed for experienced runners, who have run 5-K 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 5-K 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 5-K program before clicking on the Purchase button. When 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.