Workout 1
Session 1- Running1 × —
Hal Higdon Intermediate 5K
Eight weeks of five runs a week alternate intervals and tempo runs, with a midway 5K test and a final race.
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Every workout, as Catalyst would give it to you.
Workout 2
Session 2This workout’s sets follow from your answers on the day.
Hal Higdon Intermediate 5K asks you questions before this workout, so its sets follow from your answers on the day.
Where it takes you
Each activity’s target, workout by workout.
Hal Higdon Intermediate 5K asks you questions before each workout, so its targets can’t be worked out ahead.
The schedule
Follow the workout order and timing in the program’s notes.
How it works
The program’s own rules, as Catalyst runs them.
Complete all eight weeks. Keep easy and long runs comfortable, and use the faster effort called for on Saturdays. Before intervals, jog one or two miles, stretch and do a few hundred-metre strides, choosing their count and a short cooldown jog before starting. Between hard four-hundred-metre reps, jog or walk four hundred metres, with no extra recovery interval after the final rep. Start tempo runs easy, build toward near ten-kilometre effort, then finish easy within the total time. Choose how much strength and stretching work to do yourself.
What you need
No equipment needed.
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Hal Higdon Intermediate 5K in Catalyst
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