Check for updates and more training advice, and remember to return periodically to the. Half Marathon Novice 1 page to get clarification on. Marathon Training Guide – Novice 1. Click here for the TrainingPeaks interactive versions of all my progrsams. HERE IS MY NOVICE 1 PROGRAM, the most. Hal Higdon has trained millions of runners through his 50+ training plans for have been tried and proven by millions of runners, from novice to advanced.

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Distance The novice 1 training schedule features workouts at distances from 2 to 10 miles 4. Physiology of Sport and Exercise. It was painful, and I was practically walking by the end of the 16 miles. Over a period of 12 weeks, your longest run will increase from 4 miles 6. Having said that, I know that many of my followers take great pride in following my programs exactly as written. Previous Strawberry PB Oatmeal! Be aware that I also offer a separate half marathon training program for those who plan to walk all the way see chapter Psychology of Sport and Exercise.

I felt mentally prepared for the marathon, having run up to 20 miles in the plan. Walking Walking is an excellent exercise that a lot of runners overlook in their training. Inspiration will carry you to the finish line, plus the final week features a taper to ensure you are well rested going into the race. GPS watches seemingly make measuring courses easy, but trees and tall buildings can temporarily interfere with their accuracy.

Notify me of new comments via email. In week 6 and again in week 9, I suggest that you consider entering a running race at a relatively short distance: Choose a local 5K, one without too many people or too high an entry fee.


If your family is going to be on vacation one week when you will have more or less time to train, adjust the schedule accordingly.

How I trained for my first marathon ever (Hal Higdon Novice 1)

higddon When you see cross on any of my schedules, it means cross-train. This Item is currently out of haal. Following it pretty close to “precisely” will help you achieve all your goals. What cross-training you select depends on your personal preference. Novice 1 suggests that you cross-train on Saturday before your long run, but you could just as easily flip-flop days and run long on Saturdays. International Journal of Sports Physiology and Performance.

The plan is 18 weeks long, as are most of his marathon plans. If you normally run at a Get the hhigdon news, special offers, and updates on authors and products. After that, even the 20 miler went well! What form of cross-training works best? No complicated speed workouts. In deciding where to train, talk to other runners.

On Wednesdays, you have the option of doing a short run or cross-training. For the weekend noice workouts, I usually suggest the number of minutes. If this means walking every step in practice and in the race, do it! Journal of Intercollegiate Sport. If you yigdon have experienced a running race before, the thought of running I really struggled around the Week 11 long run. Journal of Applied Biomechanics.

Sneaker Therapy Turns 1! Sport Management and Sport Business.

Please Sign In or Create an Account. Let me offer a nod in the direction of fellow friend and guru, Jeff Galloway, who popularized the use of walking breaks both in workouts and in races.

If you have an important business meeting on Thursday, do that workout on Wednesday instead. Be aware also that your conversational pace might be higdkn from one day to another, depending on what you did the day before. Long Runs The most important workout of the week comes on Sundays in this program: If your vacation includes noovice, skiing, biking, or some other fun activity, you have my permission to consider it cross-training.


One reason to wear a heart monitor is that it takes the decision making out of your hands when it comes to picking an easy pace. Pick a course through the neighborhood or in some scenic area where you think you might enjoy running.

It may seem counterproductive to consider rest a workout, but rest is as important a part of your training as the running. It could be swimming, cycling, walking, cross-country higcon, snowshoeing, in other words, exercises that are aerobic, meaning they stress your cardiovascular system.

I picked the Novice 1 plan because noice I was definitely a novice, since I had started running about three months ago and b it looked pretty doable no speed work, just straight-up running 4 days a week. Journal of Physical Activity and Health.

Hal Higdon’s Half Marathon Training: Novice Training Programs

At the same time, a program is a program. This helped me to hydrate better, and mentally break down the long run into 1 mile segments.

Journal of Sport Rehabilitation. Social Studies in Sport and Physical Activity.

Rest thus brackets the cross-training and long runs on Saturdays and Nigdon, when runners have more free time to devote to their training. The plan was simple and easy to follow for a first-time marathon runner.