Hal Higdon — 5K Intermediate
An 8-week plan for runners who can already finish a 5K and now want to race one faster, adding intervals and tempo work.
- Duration
- 8 weeks
- Frequency
- 5 days / week
- Time / week
- 3–4 hrs
- Intensity
- High
- Start if you can…
- You can already run a 5K
- Builds up to
- Interval session (e.g. 5×1000m) + tempo runs
- Source
- Hal Higdon ↗
Best for
- ✓Runners chasing a faster 5K time
- ✓First taste of structured speedwork
- ✓Anyone with a solid easy-running base
Why the community recommends this
Higdon's free plans are a perennial r/running recommendation — clear, beginner-friendly, and battle-tested by millions of runners.
Check paces against your current fitness
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How the plan is structured
- 5 running days per week
- One interval day (e.g. 400–1000m repeats at ~5K effort)
- One tempo run at comfortably-hard effort
- Easy runs plus a slightly longer weekend run (3–5 mi)
- Optional strength/stretch and rest days
Strengths
- +Adds real speed without overwhelming volume
- +Free and simple to follow
Trade-offs
- −Assumes you can already run 3+ miles
- −5 days/week is a step up from beginner plans
We summarize this popular plan and link to the original rather than reproduce its copyrighted week-by-week schedule.
anystride plans are educational summaries of community-trusted training methodologies, not medical or individualized coaching advice. Listen to your body, and consult a doctor before starting a new program.
Want help adapting your training?
A free plan gives you a schedule. If your availability or goals change, a coach can help you decide what to adjust. Ask what individual review and communication their service includes.