Workout 1
Session 1No sets or timed work in this workout. Follow the notes under How it works.
Hal Higdon Novice 5K
Eight weeks of three running days and a growing Sunday walk lead to a 5K race, with optional extra run/walk days.
Not sure it’s for you? See programs like it, ranked for you →Week by week
Every workout, as Catalyst would give it to you.
Workout 2
Session 2- Running1 × —
Workout 3
Session 3No sets or timed work in this workout. Follow the notes under How it works.
Workout 4
Session 4- Running1 × —
Workout 5
Session 5- Running1 × —
Workout 6
Session 6- Walking1 × —
Where it takes you
Each activity’s target, workout by workout.
There is no changing weight or timed target to chart from these workouts.
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.
Follow the eight-week schedule. Keep runs and Sunday walks conversational, treating their distances as approximate and taking walking breaks when needed. Monday and Wednesday let you choose rest or a run/walk in an amount you choose. Rest on Fridays and the final Saturday. Finish with the exact five-kilometre race on the last Sunday.
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 Novice 5K in Catalyst
Every workout ready. Every target clear.
Join the waitlist and we’ll email you the day Catalyst launches.