Hal Higdon's 5k: Intermediate
8 weeks - $19.95
Total Miles: 152
Total Hours: 23
Total Miles: 152
Total Hours: 23
Hal Higdon's 5k: 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.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 0:0
Welcome to my Intermediate Training Program for the 5-K. If you have run a number of races, you probably are not going to be content to merely finish your 5-K race. You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The following training schedule will take you to PR Territory. This Intermediate Program is one step up from the Novice Program, but not quite as difficult as the Advanced Program. Monday is a day of rest to recover from the hard training you do over the weekends.
Workout #2
Custom
Planned Time: 0:0
Strength training is good for runners, but what do you do? You could do push-ups or pull-ups, use free weights, or work out with various machines at a Fitness Center. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. I suggest you do some strength training at least twice a week, preferably after a short and easy run, although you can strength train on any days convenient for your business and personal schedule.
Planned Time: 0:0
Welcome to my Intermediate Training Program for the 5-K. If you have run a number of races, you probably are not going to be content to merely finish your 5-K race. You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The following training schedule will take you to PR Territory. This Intermediate Program is one step up from the Novice Program, but not quite as difficult as the Advanced Program. Monday is a day of rest to recover from the hard training you do over the weekends.
Workout #2
Custom
Planned Time: 0:0
Strength training is good for runners, but what do you do? You could do push-ups or pull-ups, use free weights, or work out with various machines at a Fitness Center. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. I suggest you do some strength training at least twice a week, preferably after a short and easy run, although you can strength train on any days convenient for your business and personal schedule.
Day #2
Custom
Planned Time: 0:27
Run 3 miles today. This will be your standard workout for all but the final week of your 8-week 5-K training program. Although this seems like a throwaway workout, one that seemingly will do little to condition yourself, take it seriously. Generally, I recommend that runners do these midweek, easy runs at a conversational pace, meaning you should be able to conduct a conversation with a training partner without getting unduly out of breath.
Workout #2
Custom
Planned Time: 0:0
Pick courses that are suitable for your training. The easiest approach may be to simply head out your front door, run for a period of time, then turn around, and run back.
Planned Time: 0:27
Run 3 miles today. This will be your standard workout for all but the final week of your 8-week 5-K training program. Although this seems like a throwaway workout, one that seemingly will do little to condition yourself, take it seriously. Generally, I recommend that runners do these midweek, easy runs at a conversational pace, meaning you should be able to conduct a conversation with a training partner without getting unduly out of breath.
Workout #2
Custom
Planned Time: 0:0
Pick courses that are suitable for your training. The easiest approach may be to simply head out your front door, run for a period of time, then turn around, and run back.
Day #3
Custom
Planned Time: 0:45
Today is your day for interval training, as you prepare for the 5-K. (In interval training, you first run a set distance hard, then jog or walk at an easy pace to recover. The workout gets its name because you control the interval between each hard run.) Interval training is best done on a track. Run 5 x 400 meters at about the pace you would run 1500 meters, or a mile. (If you run a mile in 8 minutes your 400 time would be 2 minutes. Jog or walk 400 meters between each fast repeat to recover.
Workout #2
Custom
Planned Time: 0:0
Do you like to cross-train? Not all runners do, particularly the more experienced runners who think it may get in the way of what they love to do best: run. But for many of us, cross-training is a handy way of getting an aerobic buzz on days when running more miles might lead to injury.
Planned Time: 0:45
Today is your day for interval training, as you prepare for the 5-K. (In interval training, you first run a set distance hard, then jog or walk at an easy pace to recover. The workout gets its name because you control the interval between each hard run.) Interval training is best done on a track. Run 5 x 400 meters at about the pace you would run 1500 meters, or a mile. (If you run a mile in 8 minutes your 400 time would be 2 minutes. Jog or walk 400 meters between each fast repeat to recover.
Workout #2
Custom
Planned Time: 0:0
Do you like to cross-train? Not all runners do, particularly the more experienced runners who think it may get in the way of what they love to do best: run. But for many of us, cross-training is a handy way of getting an aerobic buzz on days when running more miles might lead to injury.
Day #4
Custom
Planned Time: 0:27
As on Tuesdays, you will do a 3-mile run on Thursdays for all but the final week of your training program. Use this second 3-miler as a balance to the rest of your week's training. If you still feel strong after yesterday's speed workout, you can run at a somewhat faster pace than you may have run on Tuesday. Please note that in suggesting the time it takes you to run 3 miles, I assumed you average 9:00 pace per mile. If you run faster or than that, please adjust your training plan accordingly.
Workout #2
Custom
Planned Time: 0:0
Exercise scientists like to use the term economy when they describe fast runners. You've seen economical runners; they skim over the ground and seem to waste little energy as they fly past you at a speed you can barely imagine. Some of it is developed during training.
Planned Time: 0:27
As on Tuesdays, you will do a 3-mile run on Thursdays for all but the final week of your training program. Use this second 3-miler as a balance to the rest of your week's training. If you still feel strong after yesterday's speed workout, you can run at a somewhat faster pace than you may have run on Tuesday. Please note that in suggesting the time it takes you to run 3 miles, I assumed you average 9:00 pace per mile. If you run faster or than that, please adjust your training plan accordingly.
Workout #2
Custom
Planned Time: 0:0
Exercise scientists like to use the term economy when they describe fast runners. You've seen economical runners; they skim over the ground and seem to waste little energy as they fly past you at a speed you can barely imagine. Some of it is developed during training.
Day #5
Custom
Planned Time: 0:0
This 5-K training program for Intermediate runners features five days of running and two days of rest. Monday was the first day of rest; today is the second. You want to make certain that you are well prepared for the harder training that you will do on the weekend.
Planned Time: 0:0
This 5-K training program for Intermediate runners features five days of running and two days of rest. Monday was the first day of rest; today is the second. You want to make certain that you are well prepared for the harder training that you will do on the weekend.