Saturday, January 29, 2011

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

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