Improver: A runner who has run several marathons and is hoping to improve their performance. An improver will have not trained hard in the past, so may have the ability to improve significantly.

The Intermediate runners fall somewhere in between. These are runners who probably have been running several years, may have run one or two marathons, have faithfully trained through the winter, maintaining a certain mileage base, and now they want to build on that base. They want to continue to maintain that fitness level–perhaps improve on it slightly–so they can start marathon training in better shape than before. The 12-week Intermediate schedule offers some speedwork and some racing and should provide what they want. Strength Training: Have you lifted before? If not, you may not want to start the same time you start a running program. Tuesdays and Thursdays are good days for strength training– after your run. Stretching also is important to keep your muscles loose. Hal explores the basics of how to become a better runner, and his book is easily readable and approachable. You won’t find answers to all of your questions about how and why we do certain things, but you also won’t get lost in the science behind running and coaching.

Additional Marathon Training Programs

Now, if you’re a beginner, breaking the two-hour mark is considered a great finish time. But don’t worry, you don’t have to go from couch to half marathon in one day. It’s important to progress slowly, and the best way to do that is to use a run/walk method. Racing: Most experienced runners enjoy racing, so I’ve included three races during the training period: one every third week, building from 5-K to 10-K to 15-K. There is nothing magic about those particular distances. Plug in whatever races look interesting from your local area wherever they fit in your schedule. You can use races to test your fitness and predict your finishing time in the half marathon and what pace to run that race. HALF MARATHON ADVANCED IS FOR VERY EXPERIENCED RUNNERS: individuals who compete regularly in 5K, 10K, half-marathon and even marathon races 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 half marathon, you might be more comfortable training using either one of the novice programs or the intermediate programs. Hanson. The Long Runs are limited to 16 miles but they include shorter mid-week marathon paced running.

In Novice 2, you’re running 13 miles over 4 days in week 1. The weekday runs don’t change much, but the long run slowly grows about a mile per week until you reach the full 13.1 miles in a race. There is a minor addition of speed work in the form of the occasional tempo run at race pace every other Wednesday. You’re also expected to cross train – likely biking, walking, or swimming – for 60 minutes on Sundays. Plan. I have generally used the last name of the primary author of the plan, except where the plan is better known by another name. With the publication of Hal Higdon’s Half Marathon Training, I added a new intermediate schedule. Previously, there was only one, titled “Intermediate.” Now there are two: “Intermediate 1” and “Intermediate 2.” The difference is that Intermediate 1 is an endurance-based program; Intermediate 2 is a speed-based program. These two intermediate schedules exist in a parallel universe, the same level of difficulty. They are part of the logical progression upward from Novice through Intermediate to Advanced. The table below gives some high level guidance as to the suitability for the different plans for different types of runner. In the table, the numbers 0-5 indicate suitability with 5 being more suitable. There is a lot of individual variability, so a plan that is marked low for a particular type of runner does not mean it won't work for anyone in that category, but it's less likely to be a good candidate. Likewise, a rating of 5 does not mean it will work, just it's a better candidate. As always, I'd like to hear from anyone that disagrees ;}Try shorter events. Races at 5-K, 10-K and half-marathon distances still are worthy of your attention. They can serve as speedwork. Pace: A lot of runners look at my training schedules and ask, “What do you mean by ‘pace?'” I mean “race pace,” the pace at which you expect to run the half marathon. Some workouts are designed as pace runs to get you used to running the pace you will run in the race. In Week 10, for example, I ask you to do “5 m race pace.” You might want to do a short warm-up before starting each of these pace runs. Runs 16+. I consider that the 16 mile mark defines the beginning of "the long run". While this is somewhat arbitrary on my part, I believe that counting the number of long runs that are 16 miles or more is a useful metric. The first run the diesel 16 miles or more is highlighted in green in the weekly section. So, let’s lace up those shoes, hit the pavement, and start this exhilarating journey together! What is A Half Marathon Race? For those hoping to improve, to set Personal Records, or to qualify for The Boston Marathon, I also offer two Intermediate and two Advanced programs, each one a logical step upward in difficulty and intensity. And for those who have more than 18 weeks to train, I also offer two 30-week programs: Novice Supreme, aimed at runners new to the sport, and Personal Best, aimed at runners seeking peak performance. Consider also Marathon 3, featuring only three days of running a week and slightly more cross-training.

This is Hal's most popular program: the Novice 1 Marathon Training Program. If you are training for your first marathon, this is the training... It is hard to recommend the best overall plans for first-time marathon runners because their situation and objectives can vary so widely. First-time marathon runners could be highly experienced at racing shorter distances, or completely new to structured training. They could be aiming for a competitive finish, or just hoping to survive. Therefore, I'd recommend you read the suitability comparison above, and understand how I've characterized each type of first-time runner. Midweek training: Training during the week also should be done at a comparatively easy pace. As the weekend mileage builds, the Tuesday and Thursday mileage stays the same: 3 miles. Run these miles at a comfortable, pace. Don’t get trapped by numbers. Listen to your body signals as much as the signals coming from your GPS watch. Wednesdays feature a mini-build-up from 3 to 5 miles with some of those workouts done at race pace. If you strength train, Tuesdays and Thursdays would be the best days to combine lifting with running. Usually it’s a good idea to run before you lift rather than the reverse. Running can be tough on your body. That’s where cross-training comes in– it’s like the secret weapon in your running arsenal. Research has shown that performing non-running activities such as swimming and elliptical training can help keep, even improve, fitness and performance in runners.Days/Week and Easy Days. To keep Training Monotony low and get the best recovery, running 3-4 days/week is probably optimal. If you prefer to run more frequently, then it is critical to keep the easy days as easy as possible. These are good plans for runners who have some consistent running under their belt, but who have never really trained before. There’s just enough quality running to give you a taste of what training is like, but not enough that you’re overwhelmed. In the end, you’ll be a lot more prepared for a decent half marathon after the Intermediate Plans than the Novice plans. The Advanced Hal Higdon Plans Take time to prepare. When serious about a marathon, prepare very carefully. Use the full 18 weeks in my marathon training programs to ensure a Personal Best. Wednesday: Run Easy. Similar to Monday, do a short and easy run today, coupling this run (outdoors or indoors) with some stretching and strength training. Stay in the 65 to 75 percent comfort zone.