Hal Higdon’s

5 K Training Program

5-K Training: Novice

Week Mon Tue Wed Thu Fri Sat Sun

Rest or 1.5 m Rest or 1.5 m 1.5 m 30- 60

1 Rest
run/walk run run/walk run run min walk

Rest or 1.75 m Rest or 1.5 m 1.75 m 35-60

2 Rest
run/walk run run/walk run run min walk

Rest or Rest or 1.5 m 40-60

3 2 mi run Rest 2 MI run
run/walk run/walk run min walk

Rest or 2.25 m Rest or 1.5 m 2.25 m 45-60

4 Rest
run/walk run run/walk run run min walk

Rest or 2.5 m Rest or 2.5 m 50-60

5 2 m run Rest
run/walk run run/walk run min walk

Rest or 2.75 m Rest or 2.75 m 55-60

6 2 m run Rest
run/walk run run/walk run min walk

Rest or Rest or 60 min

7 3 m run 2 m run Rest 3 m run
run/walk run/walk walk

Rest or Rest or 5-K

8 3 m run 2 m run Rest Rest
run/walk run/walk Race