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H= al Higdon's HALF
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Novice Program
Introduction: Before starting to train for a Half Marathon, you need to possess a basic fitness level. And if you are over age 35, you probably should see your doc= tor for a physical examination. But assuming no major problems, most healthy pe= ople can train themselves to complete a 13.1-mile race.
The following schedule assumes you have the ability to run 3 miles, thre= e to four times a week. If that seems difficult, consider a shorter distance for= your first race--or take more time to develop an endurance base.
Pace: Don't worry about h= ow fast you run your regular workouts. Run at a comfortable pace. If you're training with a friend, the two of you should be able to hold a conversatio= n. If you can't do that, you're running too fast. (For those wearing heart rate monitors, your target zone should be between 65 and 75 percent of your maxi= mum pulse rate.)
Distance: The training sc= hedule dictates workouts at distances, from 3 to 10 miles. Don't worry about runni= ng precisely those distances, but you should come close. Pick a course through the neighborhood, or in some scenic area where you think you might enjoy runnin= g. Then measure the course either by car or bicycle. In deciding where to trai= n, talk to other runners. They probably can point you to some accurately measu= red courses for your workouts.
Rest: Rest is as important a part of your training as the runs. You will be able to run the = long runs on the weekend better--and limit your risk of injury--if you rest befo= re, and rest after.
Long Runs: The key to get= ting ready to finish a Half Marathon is the long run, progressively increasing in distance each weekend. Over a period of 12 weeks, your longest run will increase from 3 to 10 miles. Don't worry about making the final jump from 10 miles in practice to 13.1 miles in the race. Inspiration will carry you to = the finish line, particularly if you taper the final week. The schedule below suggests doing your long runs on Saturdays, but you can do them Sundays, or= any other convenient day, as long as you are consistent. (See "Juggling,&q= uot; below.)
Cross-Train: On the sched= ule, this is identified simply as "cross." What form of cross-training works best? It could be swimming, cycling, walking (see below), cross-count= ry skiing, snowshoeing, or even some combination that could include strength training if you choose to do it on Wednesdays and Saturdays instead of as indicated on the schedule. And feel free to throw in some jogging as well if you're feeling good. In fact, on Wednesdays I offer you the option to run or cross-train. What cross-training you select depends on your personal preference. But don't make the mistake of cross-training too vigorously. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.
Walking:<= /b> Walking is an excellent exercise that a lot of runners overlook in their training. I don't specify walking breaks, but feel free to walk duri= ng your running workouts any time you feel tired or need to shift gears. When = you go to the starting line in your twelfth week, nobody will care whether you = run the full Half Marathon; they're more concerned that you finish! If t= his means walking every step in practice and in the race, do it!
Stretch & Strength: M= ondays are the days on which I advise you to spend extra time stretching--and= do some strength training too. This is actually a day of "rest" following your long run on the weekends, so don't overdo it. It's wise to stretch every day, particularly after you finish your run, but spend more t= ime stretching on Mondays. Strength training could consist of push-ups, pull-up= s, use of free weights or working out with various machines at a health club. Runners generally benefit if they combine light weights with a high number = of repetitions, rather than pumping very heavy iron. I also suggest that you strength train following your Thursday workouts, however you can schedule strength training on any two convenient days.
Take Time: Does the 12-we= ek progression from 3 to 13.1 miles seem too tough? Do you have more than a do= zen weeks before your selected Half Marathon? Lengthen the schedule; take 18 or even 24 weeks to prepare. Repeat the week just completed before moving up to the next level. Don't be afraid to insert "stepba= ck" weeks, where you actually cut your distance every second or third week to gather forces for the next push upward..
Racing: It's not obligato= ry, but you might want to run a 5-K or 10-K to see how you're doing--and also to experience a road race, if you have not run one before. You will be able to= use your times to predict your finishing time in the half marathon, and what pa= ce to run that race. I have suggested a 5-K race at the end of Week 7 (your si= xth week of training) and a 10-K race at the end of Week 4.
Juggling: Don't be afraid= to juggle the workouts from day to day and week to week. If you have an import= ant business meeting on Thursday, do that workout on Wednesday instead. 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. Be consistent with your training, and the overall details won't matter.
Running 13.1 miles is not easy. If it were easy, there would be little challenge to an event such as the Half Marathon. Whether you plan your Half= as a singular accomplishment or as a stepping stone to the even more challengi= ng full marathon, crossing the finish line will give you a feeling of great accomplishment. See the week-by-week screens for more detailed information = on what to run each day and tips for your training.
|
Week |
Sun |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Miles |
|
7/29 |
Str= etch & strength |
3 m run |
2 m run o= r cross |
3 m run |
Res= t |
30 min cr= oss |
4 m run |
12 |
|
8/5 |
Str= etch & strength |
3 m run |
2 m run o= r cross |
3 m run |
Res= t |
30 min cr= oss |
4 m= run |
12 |
|
=
8/12 |
Str= etch & strength |
3.5= m run |
2 m run o= r cross |
3.5 m run=
|
Rest |
40 min cr= oss |
5 m= run |
14 |
|
8/19 |
Stretch & strength |
3.5 m run |
2 m run or cross |
3.5 m run |
Rest |
40 min cross |
5 m run |
14 |
|
8/26 |
Stretch & strength |
4 m run |
2 m run or cross |
4 m run |
Rest |
40 min cross |
6 m run |
16 |
|
9/2 |
Stretch & strength |
4 m run |
2 m run or cross |
4 m run |
Rest or easy run |
Rest |
5-K |
13 |
|
9/9 |
Stretch & strength |
4.5 m run |
3 m run or cross |
4.5 m run |
Rest |
50 min cross |
7 m run |
19 |
|
9/16 |
Stretch & strength |
4.5 m run |
3 m run or cross |
4.5 m run |
Rest |
50 min cross |
8 m run |
20 |
|
9/23 |
Stretch & strength |
5 m run |
3 m run or cross |
5 m run |
Rest or easy run |
Rest |
10-K Race |
19 |
|
9/30 |
Stretch & strength |
5 m run |
3 m run or cross |
5 m run |
Rest |
60 min cross |
9 m run |
22 |
|
10/7 |
Stretch & strength |
5 m run |
3 m run or cross |
5 m run |
Rest
|
60 min cross |
10 m run |
23 |
|
10/12 |
Stretch & strength |
4 m run |
3 m run or cross |
2 m run |
Rest
|
Rest |
Half |
22 |
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H= al Higdon's HALF
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Intermediate Program
Introduction: The following schedule is for experienced runners: individuals who have left their Novice roots behind and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a w= eek, have competed in at least a few 5-K and 10-K races, if not a marathon, and = at least be willing to consider the possibility that some speedwork might help you improve. If that sounds like too much training, and this is = your first half marathon, you might be more comfortable training using the Novice Program. Let me explain some of the terms used. Further information and explanations are included in the weekly schedules that continue from this screen.
Easy Runs: The runs on Tu= esdays and Thursdays and sometimes Thursdays or Saturdays are designed to be done = at a comfortable pace. Don't worry about how fast you run these workouts. Run easy! If you're training with a friend, the two of you should be able to hold a conversation. If you can't do that, you're running too fast. (For th= ose wearing heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate.)
Distance: The training sc= hedule dictates workouts at distances, from 3 to 12 miles. Don't worry about runni= ng precisely those distances, but you should come close. Pick a course through the neighborhood, or in some scenic area where you think you might enjoy runnin= g. Then measure the course either by car or bicycle. In deciding where to trai= n, talk to other runners. They probably can point you to some accurately measu= red courses for your workouts.
Stretch & Strength: M= ondays and Thursdays are days on which I advise you to spend extra time stretching--and do some strength training too. Monday is a rest day and Thursday is an "easy" day, so don't overdo it. If you want to stay away from the gym so that Monday becomes a complete day of rest, switch som= e of your stretching and strengthening to Tuesday or another day of the week. It= 's wise to stretch every day, particularly after you finish your run. And don't forget to stretch while warming up for your hard runs on Wednesdays. I can't emphasize this strongly enough. Strength training could consist of push-ups, pull-ups, use of free weights or working out with various machines at a hea= lth club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron.
<= /span>Rest: Rest is as important a part of your training as the runs. You will be a= ble to run the long runs on the weekend better--and limit your risk of injury--= if you rest before, and rest after. Be realistic about your fatigue level--particularly in the closing weeks of the program--and don't be afraid to take an extra d= ay off now and then.
Long Runs: The key to get= ting ready to finish a Half Marathon is the long run, progressively increasing in distance each weekend. Over a period of 11 weeks, your longest run will increase from 5 to 12 miles. And in final week, you get to run 13.1 miles in the race itself. The schedule below suggests doing your long runs on Sunday= s. You can do them Saturdays, if more convenient, b= ut it is easier to do a long run the day after a pace run, than vice versa. below.)
Walking:<= /b> Walking is an excellent exerc= ise that a lot of runners overlook in their training. I don't specify walking breaks, but feel free to walk during your running workouts any time= you feel tired or need to shift gears. In coaching marathon runners, I usually recommend that they walk through the aid stations to allow them to drink mo= re.
Racing: Most experienced runners enjoy racing, so I've included three races during the training peri= od: one every third week, building from 5-K to 10-K to 15-K. There is nothing m= agic about those particular distances, and there is no necessity to race. Plug in whatever races look interesting from your local area wherever they fit in y= our schedule. (See "Juggling," above.) You can use races to test your fitness and predict your finishing time in the half marathon and what pace = to run that race.
Speedwork: If you want to run at a fast pa= ce, you need to train at a fast pace several days a week. This training schedule for Intermediate runners alternates interval running with Tempo Runs (see below). An interval workout usually consists of fast repeats separated by walking or jogging. The program begins with 5 x 400 meters in the first week and adds one more 400 every other week to reach 10 x 400 meters the week be= fore your half marathon. Walk or jog between each repeat. The best place to run 400-meter repeats is on a track, although you can also use an accurately-measured road course. Run the 400s at about your pace for 5-K, or 10-K.
Tempo Runs: This i= s a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the e= nd. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed f= or Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Imp= rovisation is the heart of doing a Tempo Run correctly.
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 3, for example, I ask you to do "5 m race pace." Hopefully that is self-explanatory, but I offer more directions= in the weekly screens. You might want to do a short warm-up before starting ea= ch of these pace runs.
Warm-up: War= ming up is important, not only before the race itself, but before your speed workouts above and pace workouts below. Most Novice runners do not w= arm up, except in the race itself. This is okay, because they're more intereste= d in finishing rather than finishing fast. You have a different goal, otherwise you wouldn't be using the Intermediate program, so warm up before= you run fast. My usual warm-up is to jog a mile or two, sit down and stretch for 5-10 minutes, then run some easy strides (= 100 meters at near race pace). And I usually cool down afterwards by doing half the warm-up distance.
Cross-Train: I don't alwa= ys prescribe cross-training for Intermediate runners. That's because you're usually somewhat more focused on pure running than Novice runners. But if y= ou find that cross-training helps you prevent injuries, or if you enjoy it, fe= el free to substitute cross-training on one or more of the easy days. (In this program, that would be Tuesday or Thursday.) Notice I used the word subs= titute. Usually it's not a good idea to add cross-training, particularly hard cross-training, to an existing schedule under the mistaken belief that it w= ill make you stronger. It may actually cause you to overtr= ain, which can have a negative effect on performance, because you never get a ch= ance to rest. What form of cross-training works best? It could be swimming, cycl= ing, walking, cross-country skiing, snowshoeing, or even some combination that c= ould include strength training.
Juggling: Don't be afraid= to juggle the workouts from day to day and week to week. If you have an import= ant business meeting on Thursday, do that workout on Wednesday instead. 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. If this means running hard on successive days, so be it. Program in an extra day of r= est to compensate. Be consistent with your training, and the overall details won't matter.
Here is your half marathon training program. Feel free to make minor mod= ifications to suit your own particular schedule
|
Week |
Sun |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Miles |
|
7/29 |
Stretch & strength |
3 m run |
5 x 400 |
3 m run |
Rest |
3 m run |
5 m run |
19 |
|
8/5 |
Stretch & strength |
3 m run |
30 min tempo run |
3 m run |
Rest |
3 m pace |
6 m run |
19 |
|
8/12 |
Stretch & strength |
3.5 m run |
6 x 400 |
3 m run |
Rest or easy run |
Rest |
5-K |
18 |
|
8/19 |
Stretch & strength |
3.5 m run |
35 min tempo run |
3 m run |
Rest |
3 m run |
7 m run |
21 |
|
8/26 |
Stretch & strength |
4 m run |
7 x 400 |
3 m run |
Rest |
3 m pace |
8 m run |
25 |
|
9/2 |
Stretch & strength |
4 m run |
40 min tempo run |
3 m run |
Rest or easy run |
Rest |
10-K Race |
22 |
|
9/9 |
Stretch & strength |
4.5 m run |
8 x 400 |
3 m run |
Rest |
4 m pace |
9 m run |
27 |
|
9/16 |
Stretch & strength |
4.5 m run |
40 min tempo run |
3 m run |
Rest |
5 m pace |
10 m run |
28 |
|
9/23 |
Stretch & strength |
5 m run |
9 x 400 |
3 m run |
Rest or easy run |
Rest |
15-K Race |
26 |
|
9/30 |
Stretch & strength |
5 m run |
45 min tempo run |
3 m run |
Rest |
5 m pace |
11 m run |
31 |
|
10/7 |
Stretch & strength |
5 m run |
10 x 400 |
3 m run |
Rest |
3 m pace |
12 m run |
31 |
|
10/14 |
Stretch & strength |
4 m run |
30 min tempo run |
3 m run |
Rest or easy run |
Rest |
Half |
28 |
|
Hal
Higdon's |
|
Advanced Program
Introduction: = The following schedule is for experienced runners: individuals who compete regularly in 5-K, 10-K, 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 ha= ve a basic understanding of how to do speedwork. If = that sounds like too much training, and this is your first half marathon, you mi= ght be more comfortable training using either the Novice Program or the Intermediate Program.
Easy Runs: The runs on Mo= ndays, Wednesdays and sometimes Fridays or Saturdays are designed to be done at a comfortable pace. Don't worry about how fast you run these workouts. Run easy! If you're training with a friend, the two of you should be able to hold a conversation. If you can't do that, you're running too fast. (For th= ose wearing heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate.)
Stretch & Strength: M= ondays and Wednesdays are also days on which I advise you to spend extra time stretching--and do some strength training too. These are actually "easy" days, so don't overdo it. It's wise to stretch every day, particularly after you finish your run, but spend more time stretching on Mondays and Wednesdays. And don't forget to stretch while warming up for yo= ur hard runs. I can't emphasize this strongly enough: Advanced runners need= to spend more time stretching than Novice or Intermediate runners! That's because you probably run faster and train harder, which can stiffen the bod= y. And don't forget at least some strength training, which could consist of push-ups, pull-ups, use of free weights or working out with various machine= s at a health club. Runners generally benefit if they combine light weights with= a high number of repetitions, rather than pumping very heavy iron.
Distance: The training sc= hedule dictates workouts at distances, from 3 miles to two hours, the latter which (depending on your ability) may actually take you further than your = half marathon race distance. Don't worry about running precise distances,= but you should come close. Pick a course through the neighborhood, or in some scenic area where you think you might enjoy running. Then measure the course either by car or bicycle. As an Advanced runner, you probably already know = the distances of many of your courses. When the prescribed workout (as on Sunda= ys) is in hours rather than miles, forget distance entirely. The weekly distanc= es listed in the right-hand column on the schedule are rough estimates, since exactly how far you run may depend partly on how much you warm up and cool = down on hard days where only the fast segment is prescribed.
Rest: Rest is as important a part of your training as the runs. You will be able to run the = long runs on the weekend better--and limit your risk of injury--if you program s= ome easy training before and after. Be realistic about your fatigue level--particularly in the closing weeks of the program--and don't be afraid to take a day off.=
Hills: Some hill training will help strengthen your quads and build speed. Look for a hill between 200 and 400 meters long. Jog or walk an equal distance between each repeat. I prescribed only three hill sessions, all in the first half of the program, but if you want to do more hill training, be my guest. You can substitute hill repeats for any of the interval workouts, or even in place = of a Tempo Run or two if you want.
Speedwork: If you want to run at a fast pa= ce, you need to train at a fast pace several days a week. The training schedule begins with 400 meter repeats, but also includes 800- and 1600-meter repeat= s in later weeks. Walk or jog between each repeat. You can do the 400 and 800 repeats on a track, although you may want to do the 1600 (mile) repeats on = the road.
Warm-up: War= ming up is important, not only before the race itself, but before your speed workouts above and pace workouts below. Most Novice runners do not w= arm up, except in the race itself. This is okay, because they're more intereste= d in finishing rather than finishing fast. You have a different goal, otherwise = you wouldn't be using the Advanced program, so warm up before you run fast. My usual warm-up is to jog a mile or two, sit down and stretch for 5-10 minute= s, then run some easy strides (100 meters at near race pace). And I usual= ly cool down afterwards by doing half the warm-up distance.
Tempo Runs: This i= s a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 40 to 60 minutes would begin with 10-20 minutes easy running, build to 20-30 minutes near the middle, then 5-10 minutes easy toward the e= nd. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout. A Tempo Run = can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo = Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation = is the heart of doing a Tempo Run correctly.
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 3, for example, I ask you to do "5 m race pace." Hopefully that is self-explanatory. You might want to do a short warm-up before starting each of these pace runs.
Long Runs: As an experien=
ced
runner, you probably already do a long run of around 60-90 minutes on the
weekends anyway. The schedule suggests a slight increase in time as you get
closer to race date: from 90 minutes to 105 minutes (
Cross-Train: Normally I d= on't prescribe cross-training for Advanced runners. That's because you're usually more focused on pure running than Novice or Intermediate runners. But if you find that cross-training helps you prevent injuries, or if you enjoy it, fe= el free to substitute cross-training on one or more of the easy days. Notice I used the word substitute. Usually it's not a good idea to add cross-training, particularly hard cross-training, to an existing schedule under the mistaken belief that it will make you stronger. It may actually cause you to overtrain, which can have= a negative effect on performance, because you never get a chance to rest. What form of cross-training works best? It could be swimming, cycling, walking, cross-country skiing, snowshoeing, or even some combination that could incl= ude strength training.
Juggling: Don't be afraid= to juggle the workouts from day to day and week to week. If you have an import= ant business meeting on Thursday, do that workout on Wednesday instead. 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. If this means running hard on successive days, so be it. Pr= ogram in an extra day of rest to compensate. Be consistent with your training, and the overall details won't matter.
Racing: Most experienced runners enjoy racing, so I've included three races during the training peri= od: one every third week, building from 5-K to 10-K to 15-K. There is nothing m= agic about those particular distances, and there is no necessity to race. Plug in whatever races look interesting from your local area wherever they fit in y= our schedule. (See "Juggling," above.) You can use races to test your fitness and predict your finishing time in the half marathon and what pace = to run that race.
Here is your half marathon training program. Feel free to make minor modifications to suit your own particular schedule.
|
Week |
Sun |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Miles |
|
7/29 |
3 m run |
6 x Hill |
3 m run |
40 min tempo run |
Rest |
3 m run |
90 min run (3/1) |
30 |
|
8/5 |
3 m run |
7 x 400 |
3 m run |
45 min tempo run |
Rest |
3 m pace |
90 min run |
31 |
|
8/12 |
3 m run |
7 x Hill |
3 m run |
30 min tempo run |
Rest or easy run |
Rest |
5-K |
22 |
|
8/19 |
3 m run |
8 x 400 |
3 m run |
40 min tempo run |
Rest |
3 m run |
90 min run (3/1) |
31 |
|
8/26 |
3 m run |
8 x Hill |
3 m run |
45 min tempo run |
Rest |
3 m pace |
90 min run |
32 |
|
9/2 |
3 m run |
6 x 400 |
3 m run |
30 min tempo run |
Rest or easy run |
Rest |
10-K Race |
25 |
|
9/9 |
3 m run |
4 x 800 |
3 m run |
45 min tempo run |
Rest |
4 m pace |
|
35 |
|
9/16 |
3 m run |
3 x 1600 |
3 m run |
50 min tempo run |
Rest |
5 m pace |
|
36 |
|
9/23 |
3 m run |
5 x 800 |
3 m run |