Run Fast: How to Train for a Five-K or 10-K Race

by Hal Higdon

Hal Higdon shows runners of every calibre how to train and run short, popular 5, 8 and 10 kilometre races faster with added information on how to recuperate and stay focused when the going gets rough.

Genres: Nonfiction, Sports, Self Help, Health, Fitness

224 pages, Paperback

First published April 1, 1992

About the author

Hal Higdon is an American writer and runner. He has contributed to Runner's World magazine longer than any other writer. He is the author of 34 books, including the best-selling Marathon: The Ultimate Training Guide. He has worked as a freelance writer since 1959, and has written a variety of subjects including a children's book that was made into an animated feature. He ran eight times in the United States Olympic Trials and won four World Masters Championships. He is one of the founders of the Road Runners Club of America (RRCA).

Reviews

[C.L. Clark]

Informative. Certainly one of my favorite running coaches.

[Volkan · Rating 2 out of 5]

Too many anecdotes but teaches the principles of training for races.

[Lane Bortell · Rating 3 out of 5]

In case you didn't know, there is only so much you can say about running. You can run fast, slow, far, short, up hills, down hills. You can track your speed, heart rate and if you're lucky maybe even your VO2 Max. And that's about all there is to say about running.

This was not a riveting book by any means, but I did learn some stuff and it made me want to be a more consistent/intelligent runner. So much thanks to dear Hal Higdon!

[Natalia Bosch · Rating 4 out of 5]

my mom used an earlier edition of this book in the 90s and 00s when she was running a lot, so it was sweet of her to gift this one to me! it's super practical and has a lot of helpful tips, training plans, and workouts, which i've been implementing into my training. really enjoyed this!

[Nicholas Wilson · Rating 4 out of 5]

Higdon offers a unique perspective on training that I would 100% recommend to beginner runners. While many of the principles he mentions have already been instilled in me from my track days, the importance of speed remains.

[russell barnes · Rating 4 out of 5]

I was prepared to be hugely scathing about this book, particularly after the first couple of schmaltzy chapters, but it is amazingly effective.

Higden makes the same 3 points over and over, embedding them with a variety of different examples from the wider world of semi-professional athletics, and ties them to some really easy to use training schedules.

Following the 10K plan ahead of a race, not only did my training times rapidly come down, I felt stronger and fresher over the 10 weeks. I'm a massive fan now.

[Connie Ciampanelli · Rating 5 out of 5]

I still consider myself a novice runner in my fifth year and having completed a half marathon. Getting a late start as a runner (I began to run at fifty-nine), I am not highly proficient. I think of myself as a student, eager to learn more. This is the lens through which I read Hal Higdon’s Run Fast.

Run Fast is, in short, a runner’s bible.

One of the best known figures in the running community, Higdon has a lot of experience as a runner, a coach, a developer of running plans, a writer. The third edition of Run Fast is a comprehensive guide to improving running speed and is a valuable tool for runners at all levels of experience.

Hal Higdon excels at explaining in exceptional detail all you need to know about training to run well, efficiently, and fast. He clarifies technical running and physiological terms so that even an amateur understands. (After reading several articles and book passages over the years, for the first time I grasp the intricacies of tempo, repeats, and interval training). He does not hesitate to repeat his himself when re-introducing a topic, which helps to reinforce his concepts. Integrating the thinking, opinions, and results of studies by a wide range of experts in the field further enhances Higdon’s work.

Hal Hidgon is not didactic. Understanding runners’ disparate experiences, goals, physical/mental/emotional make-up, he offers several options at all levels of instruction. His tone is conversational, friendly, and avuncular. Using his own and other’ experiences (both well-known elite and unknown average runners), he illustrates the importance of keeping a proper balance in training, of not over-training, of rest, of learning from mistakes. Higdon does not share only the “how,” but also the “why” of each element so that it all comes together. His methods are reasonable and replete with clear and perfect common sense. He says that “[t]raining programs are not about absolutes, they are about progression” (p.19). He suggests that varying workouts help to build strength. “If you want to run faster, do something different!” (p.59).

Higdon understands that life, weather, and other distractions can get in the way of following a plan to the “T” and he encourages runners to adjust the training plan as needed, as juggling running and cross-training days.

Having used Higdon’s training plans for my own 10K, 10 miles, and half marathon training, I can personally attest to their effectiveness. Included in Run Fast are training plans for 5K, 8K, and full marathons. Each of these training plans has separate versions for Novices, Intermediate, and Advanced runners.

Few can afford the considerable expense of having a personal running coach. Having Hal Hidgon by your side with Run Fast is almost as good.

December, 2016

[Laura · Rating 3 out of 5]

As much as I love running this was a hard book to want to finish. There was no flow from one chapter to the next and half way through the book the message is very clear if you want to run fast you need to include fast workouts in your training. Perhaps it’s written to be a reference book for coaches. I got weary of all the name dropping of coaches, athletes and exercise physiologist. Occasionally there were quotes from average runners success stories. But most we’re just anecdotes from his past running career. While Hal Higdon had an impressive running career and definitely knows first hand how to run fast. His writing style is very dry just the bare facts. Even the description of warm up and cool down exercise are lacking simple drawings or photos. In fact there is not one photo or illustration at all. I am a visual learn and would have given a higher rating if these were included simply to break up monotonous text. Perhaps his on-line coaching is more helpful, but reading this book was not inspiring at all. But the training plans for different race length look well thought out.

[peach · Rating 5 out of 5]

Much like the rest of the world, Hal Higdon’s marathon training plans were the first I encountered. As I put more miles on my feet, I sort of judged his training plans as “too easy” so I made my own based off of various isms I learned from the internet. To no one’s surprise, I got injured and sick several times. So I swallowed my pride, printed out his novice half marathon plan and stuck to it. I’m racing this Sunday, injury free, confident and in the best condition possible. This is all to say that I will blindly follow Higdon wherever he takes me. Call him Jesus, he’s my shepherd and I will not stray! This book will guide me through the upcoming off-season while I prep and eventually train for a faster road race next year.

[Jose Lobato · Rating 4 out of 5]

The book is long but full of small stories here and there that makes it a lovely read. There are so many stories that, at some moments, I miss the point of the section or the chapter.

Reading it I can feel a person that loves the sport, and that enjoys it every time he has the opportunity.

I liked the fact that, after explaining the science behind, he does things because “it feels good.” That is a beautiful human touch.

If you are looking for a running guide step by step, this is not the book with you. But if you are in the search for a workout plan and understand the reason behind that plan, Hal does an excellent job in this one.

[Julie Delany · Rating 5 out of 5]

Read this book twice: first in 1995 and again last week. The author knows his field: he's won many national races (US); he's done much research about running; interviewed famous runners; is/was a high school coach for many years; the book has excellent training tips for improving your race times (or just improving your running). It is an older book but a good one.

[Soud Alebrahim · Rating 5 out of 5]

Very good book a enjoyed reading it and I learned much from it, it gives you a schedule for all level runners from 5k to 15k, this book gives you all the basic knowledge you need to progress your running, the writer have the ability to make you enjoy reading the book and ease the information to you, I highly recommend this book.

[Brian · Rating 3 out of 5]

Just trying to get some tips on how to get faster as a middle-aged man. It has a lot of stuff you can find for free basically everywhere on the internet, but it does have beginner/intermediate/advanced training schedules for a myriad of race lengths (5k/10k/15k).

Check out from the library or try to buy it used at a deep discount.

[Roger Hipwell · Rating 3 out of 5]

while concepts seem strong and I am a big Hal Higdon fan- the organization of the book seems somewhat random or annecdotal... all of a sudden you are focusing on a 5k or a 10K...not as universally useful for applying in general (marathon, longer triathlon) without some extra mental work.

[Kamal Govindraj · Rating 5 out of 5]

Comprehensive guide to improve running.

Very thorough look at various factors that go into becoming a better/faster runner. A lot of accumulated wisdom on form, technique, workouts, strategies etc.

[Marsha · Rating 5 out of 5]

I’m assuming this is the book I read. My book had a slightly different name. “How to beat your best time every time.” I’ll be using the 15k training plan for my next 10 mile race. We’ll see how it goes

[Alysia · Rating 4 out of 5]

Hadn't actually read a full-length book by Hal, always cheated and pulled training plans off of the web. This was helpful to develop more appreciation for what he's spelling out in the multi-week training plans. Now we'll see if it works!

[Anne Halgren · Rating 4 out of 5]

I read the earlier edition of the book, which felt a little quaint, as it was pre-smart watch, suggesting using a stop-watch and a diary to record your times (!), but the various running workouts Higdon describes are very useful.

[Megan · Rating 3 out of 5]

Still chasing that 2017 Turkey Trot 5K PR (run with my 12 year old daughter & her friend). Unfortunately, this book was too detailed/technical for a casual runner like me. I do really like the author's free online training programs though.

[Joe Debenedictis · Rating 5 out of 5]

I learned at from this book.

[Gard · Rating 4 out of 5]

Contained some good advice that I will make use of during this running season.

[Jason Robinson · Rating 3 out of 5]

Kindle. Some good tips, but a lot of fluff, too.

[Raihana · Rating 3 out of 5]

Beginner runner here - gave me some good tips on which types of run to do in training, how to improve speed, how to scale up from where you currently are at.

[Chelsea Keane · Rating 3 out of 5]

Great book for beginners, but doesnt offer much new information for anyone who has had basic coaching in the sport.

[Rebecca · Rating 4 out of 5]

Very similar to his other books, but helpful nonetheless.

[Keisha · Rating 3 out of 5]

This is likely a decent book for a beginner runner.

[Lisa · Rating 3 out of 5]

A lot of useful information that I plan to use for upcoming races. Although much of it is available on Higdon's website, I will probably end up buying the book anyway to have it on hand.

[Izzy · Rating 4 out of 5]

honestly i might be the next usain bolt after reading this

[Jeanne · Rating 3 out of 5]

This book tends a little more toward true training than a dilletante runner such as myself would find useful!
Still, this is a good resource for those who honestly WOULD like to train to run faster. Useful for many runners, I am sure, although I rarely used any of the suggested training exercises. (I am and was more a jogger/run-walker participant than a racer)

[Keith · Rating 5 out of 5]

A compendium of the best training advice written with humility. The nice part of this book is that it is free of dogma. Hal Higdon does not claim to have the definitive word on everything. Instead, he presents the best available advice (as of 1992), and states whether it has been shown to make a difference. He also points out some things best avoided, or at least approached cautiously.

The books starts out strong with meat in the second chapter. "Scientists don't entirely understand the reasons, but an efficient oxygen delivery system - aerobic base - is best developed by training within 70 to 85 percent of your maximum heart rate (MHR)." (Page 17) He covers the relationship between VO2 max and MRH in chapter 3, then recommends using MHR because "I believe MHR is easier to measure and put to use. (Page 23) "it's debatable whether or not we know the best way to modify VO2 max, but clearly, high-intensity activity is a key." (Page 27)

" - the mythical dotted line around 90 percent of maximum heart rate (MHR). If you run above that, say at 91 percent, lactic acid begins to accumulate in your muscles and inevitably causes you to crash. But just below that dotted line, say at 89 percent, and all sorts of marvelous things happen to your level of conditioning." (Page 136)

"How does this training compare with race pace? ... Dr. Owen Anderson identified 5K runners as racing at 95 to 100%... 10K at 90 to 92%; 15K & 10 mile at 86% of MHR, and marathoners at 80% of MHR." (Page 146) ... Aerobic Threshold training "is a semiquantitative way to have somebody run at a point where they are at a high level of aerobic training." (Page 146)


At about 200 pages, he gets right to the point, and makes it clear; emphasizing from time to time that rather than follow a formula or script, best results are most likely to be achieved by listening to your body.

It is a 20 year old book and with no pandering to fads, and no axe to grind, it is still sound, solid advice on how to Run Fast.