Hal Higdon’s 5K training

Time to start the 5K training program that I found on Hal Higdon’s website. Below is the Intermediate 5k run training outline, there are more options available and more run training lengths available.

Week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
1
Rest
3 m run
5 x 400
3 m run
Rest
3 m run
5 m run
2
Rest
3 m run
30 min tempo
3 m run
Rest
3 m fast
5 m run
3
Rest
3 m run
6 x 400
3 m run
Rest
4 m run
6 m run
4
Rest
3 m run
35 min tempo
3 m run
Rest
Rest
5-K Test
5
Rest
3 m run
7 x 400
3 m run
Rest
4 m fast
6 m run
6
Rest
3 m run
40 min tempo
3 m run
Rest
5 m run
7 m run
7
Rest
3 m run
8 x 400
3 m run
Rest
5 m fast
7 m run
8
Rest
2 m run
30 min tempo
2 m run
Rest
Rest
5-K Race

This is the first leg of my training and will be done indoors until better weather has arrived. With all the other fitness workouts I am doing I feel this schedule is very doable.

Other Hal Higdon training programs can be found by clicking here.

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