5k Intermediate training (Hal Higdon)

How to Improve Your 5-K Times

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

http://www.halhigdon.com/5K%20Training/5-Kinter.htm