Hal Higdon's 10K Advanced: This 10K Training Program is for Advanced runners, those individuals who compete regularly in races up to 10K or beyond and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork. If that sounds like too much training, and this is your first 10K race, you might be more comfortable using one of the programs designed for Novice or Intermediate runners. Check them out before you click on the Purchase button. Each day, I will send you an email telling you what to run and also offering tips about training. For more information and directions, visit my website: halhigdon.com.