Hal Higdon's
TRAINING GUIDE=
Novice Program<= /b>
PEOPLE DIFFER GREATLY IN ABILITY, but ideally before starting a marathon program, you should have been running about a year. You should be = able to comfortably run distances between 3 and 6 miles. You should be training = 3-5 days a week, averaging 15-25 miles a week. You should have run an occasional 5-K or 10-K race. It is possible to run a marathon with less of a training = base (particularly if you come from another sport), but the higher your fitness = level, the easier this 18-week program will be.
This program consists of several different increments:
Long Runs: The key to t= he program is the long run on weekends, which builds from 6 miles in We= ek 1 to 20 miles in the climactic Week 15. (After that, you taper to get ready f= or the marathon.) You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Notice that although the weekly long runs get progressively longer, every t= hird week is a "stepback" week, where we reduce mileage to allow you to gather strength for the next push upward. Rest is an important component of= any training program.
Run Slow: Normally I recommend that runners do their long runs anywhere from 45 to 90 sec= onds per mile slower than their marathon pace. The problem with offering = this advice to novice runners, however, is that you probably don't know what your marathon pace is, because you've never run a marathon before! Don't worry. Simply do your long runs at a comfortable pace, one that allows you to conv= erse with your training partners, at least during the beginning of the run. Towa= rd the end, you may need to abandon conversation and concentrate on the act of putting one foot in front of the other to finish. However, if you find your= self finishing at a pace significantly slower than your pace in the first few mi= les, you probably need to start much slower, or include regular walking breaks. = It's better to run too slow during these long runs, than too fast. The important= point is that you cover the prescribed distance; how fast you cover it doesn't matter.
Walking Breaks: That in=
cludes
walking breaks. Walking is a perfectly acceptable strat=
egy
in trying to finish a marathon. It works during training runs too. While so=
me
coaches recommend walking 1 minute out of every 10, or walking 1 minute eve=
ry
mile, in the CARA Marathon Training Class, we teach runners to walk wh=
en
they come to an aid station. This serves a double function: 1) you can
drink more easily while walking as opposed to running, and 2) since many ot=
her
runners slow or walk through aid stations, you'll be less likely to block t=
hose
behind. It's a good idea to follow this strategy in training as well. Our c=
lass
that trains on the lakefront finds water fountains (also known as
"bubblers") every mile, or more often. We teach them to stop
frequently to drink. Our classes that train elsewhere in the suburbs don't
always have easy access to fluids, but we teach them to wear a water belt a=
nd
also stop frequently to drink. You will lose less time walking than you thi=
nk.
I once ran a
Cross-Training: Sunday= s in this training program are devoted to cross-training. What is cross-training? It is any other form of aerobic exercise that allows y= ou to use slightly different muscles while resting (usually) after your l= ong run. In this program, we run long on Saturdays and cross-train on Sundays, although it certainly is possible to reverse that order. The best cross-training exercises are swimming, cycling or even walking. What about sports such as tennis or basketball? Activities requiring sideways movements are not always a good choice. Particularly as the mileage builds up toward = the end of the program, you raise your risk of injury if you choose to play a s= port that requires sudden stopping and starting. One tip: You don't have to cross-train the same each weekend. And you could even combine two or more exercises: walking and easy jogging or swimming and riding an exercise bike= in a health club. Cross-training for an hour on Sunday will help you recover a= fter your Saturday long runs.
Midweek Training: Trai= ning during the week also should be done at a comparatively easy pace. As the weekend mileage builds, the weekday mileage also builds. Add up the numbers, and you'll see that you run roughly the same mileage during the week as you= do during long runs on the weekends. Midweek workouts on Wednesdays build from= 3 to 10 miles. (I call these my Sorta-Long Runs.) There are similar slight advances on Tuesdays and Thursdays. The program is built on the concept that you do more toward the end than at the start. That sounds logical, doesn't it? Believe me--as tens of thousands of marathoners using this schedule have proved--it works.
Rest: Despite my listi= ng it at the end, rest is an important component of this or any training program. Scientists will tell you that it is during the rest period (the 24 to 72 ho= urs between hard bouts of exercise) that the muscles actually regenerate and get stronger. Coaches also will tell you that you can't run hard unless you are well rested. And it is hard running (such as the long runs) that allows you to improve. If you're constantly fatigued, you will fail to reach your potential. This is why I include two days of rest each week for novice runners. If you need to take more rest days--because of a cold or a late ni= ght at the office or a sick child--do so. The secret to success in any training program is consistency, so as long as you are consistent with your training during the full 18 weeks of the program, you can afford--and may benefit from--extra rest.
|
Week |
Mon=
|
Tues |
Wed |
Thur |
Fri |
Sat |
Sun=
|
|
|
rest |
3 m run |
3 m run |
3 m run |
rest |
6 |
cross |
|
|
rest |
3 m run |
3 m run |
3 m run |
rest |
7 |
cross |
|
|
rest |
3 m run |
4 m run |
3 m run |
rest |
5 |
cross |
|
|
rest |
3 m run |
4 m run |
3 m run |
rest |
9 |
cross |
|
|
rest |
3 m run |
5 m run |
3 m run |
rest |
10 |
cross |
|
|
rest |
3 m run |
5 m run |
3 m run |
rest |
7 |
cross |
|
|
rest |
3 m run |
6 m run |
3 m run |
rest |
12 |
cross |
|
|
rest |
3 m run |
6 m run |
3 m run |
rest |
13 |
cross |
|
|
rest |
3 m run |
7 m run |
4 m run |
rest |
10 |
cross |
|
|
rest |
3 m run |
7 m run |
4 m run |
rest |
15 |
cross |
|
|
rest |
4 m run |
8 m run |
4 m run |
rest |
16 |
cross |
|
|
rest |
4 m run |
8 m run |
5 m run |
rest |
12 |
cross |
|
|
rest |
4 m run |
9 m run |
5 m run |
rest |
18 |
cross |
|
|
rest |
5 m run |
9 m run |
5 m run |
rest |
14 |
cross |
|
|
rest |
5 m run |
10 m run |
5 m run |
rest |
20 |
cross |
|
|
rest |
5 m run |
8 m run |
4 m run |
rest |
12 |
cross |
|
|
rest |
4 m run |
6 m run |
3 m run |
rest |
8 |
cross |
|
|
rest |
3 m run |
4 m run |
2 m run |
rest |
race |
rest |
Hal Higdon's
TRAINING GUIDE
Intermediate Training Programs
The Nov= ice and Advanc= ed training programs in my Marathon Training Guide represent the extrem= es. The former program is designed for runners running their first marathon, or experienced runners who are happy with that level of training and see no ne= ed to do more. The latter program is designed for those very experienced runners, who have done a number of marathons, perhaps have plateaued in the= ir times, and want to maximize their ability by training hard and incorporating speedwork into their training.
In between, there's a broad area for runners just like you! If you previously have trained using the Novice program, you now can increase your mileage a bit, run some workouts at a faster pace, and seek improvement. Th= at's why I designed two separate schedules for two levels of intermediate runners:
The Interme= diate-I program offers a slight jump in difficulty from the Novice program. You Beg= in in Week 1 with a long run of 8 miles instead of 6 miles. You thus get to 20 miles for your long run by Week 13, which permits a second 20-miler in Week= 15. Midweek mileage is slightly higher, but instead of cross-training on the weekends, you get more serious about your running and do a second run of 5-8 miles, often at marathon race pace. You now do your cross-training on Monda= ys, instead of taking the day off.
The Interme= diate-II program offers another slight jump in difficulty. You begin in Week 1 with a 10-mile long run, which brings you to 20 miles by Week 11, permitting three = runs at this distance. The midweek runs are somewhat longer; the pace runs on the weekend are somewhat longer. The pattern is abou= t the same as Intermediate-I, but there is a subtle, though important, increase in distance and difficulty. If you chose Intermediate-I as the training schedu= le for your second marathon and have success, you might want to choose Intermediate-II for marathon number 3.
Here is an explanation of the type of training you will encounter in the= two intermediate programs:
Long Runs: The key to t= he program is the long run on weekends, which builds from 8 or 10 miles= in the first week to a maximum of 20 miles. Although some experienced runners = do train longer, I see no advantage in doing 23, 26 or even 31 mile runs. (I've tried that myself in the past, and it just wore me out.) Save yo= ur energy and concentrate on quality runs the rest of the week. Consistency is most important. You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Notice that although the weekly long runs get progressively longer, every t= hird week is a "stepback" week, where we reduce mileage to allow you to gather strength for the next push upward. Rest is an important component of= any training program.
Run Slow: Normally I recommend that runners do their long runs anywhere from 45 to 90 sec= onds per mile slower than their marathon pace. This is very import= ant. Listen to what the Coach is about to tell you! The physiological benef= its kick in around 90-120 minutes, no matter how fast you run. You'll burn a few calories and trigger glycogen regenesis, teaching your muscles to conserve fuel. Running too fast defeats this purpose and may unnecessarily tear down your muscles, compromising not only your midweek workouts, but the following week's long run. Save your fast running for the marathon itself. There are plenty of days during the rest of the week, when you can run race pace. So simply do your long runs at a comfortable pace, one that allows you to conv= erse with your training partners, at least during the beginning of the run. Which brings up my next point.
3/1 Training: Toward th= e end of the run, if you're still feeling fresh, you may want to pick up the pace= and finish somewhat faster. This will convert your long run into what I ca= ll a 3/1 Run. That means you run the first three-fourths of your long run (say the first 12 miles of a 16-miler) at an easy pace, then do the final one-fourth (4 miles of a 16-miler) at a somewhat faster pace--though still = not race pace. This 3/1 strategy is advised for only the most experienced runne= rs, and I don't recommend you do it more than once out of every three weekends. In other words: first weekend, easy run; second weekend, 3/1 Run; third weekend, step back to a shorter distance. My philosophy is that = it's better to run too slow during long runs, than too fast. The important point= is that you cover the prescribed distance; how fast you cover it doesn't matte= r.
Walking Breaks: Walking=
is a
perfectly acceptable strategy even for intermediate runners, and it works
during training runs too. While some coaches recommend walking 1 minute out=
of
every 10, or walking 1 minute every mile, in the CARA Marathon Training
Class, we teach runners to walk when they come to an aid station. This serv=
es a
double function: 1) you can drink more easily while walking as opposed=
to
running, and 2) since many other runners slow or walk through aid stations,
you'll be less likely to block those behind. It's a good idea to follow this
strategy in training as well. Our class that trains on the lakefront encoun=
ters
water fountains (also known as "bubblers") every mile, or more of=
ten.
We teach them to stop frequently to drink. Our classes that train elsewhere=
in
the suburbs don't always have easy access to fluids, but we teach them to w=
ear
a water belt and also stop frequently to drink. You will lose less time wal=
king
than you think. I once ran a
Race Pace: What do
I mean by "Race Pace?" It's a frequently asked question=
on
my V-Boards (see below), so let me explain. Race Pace is the pace you plan =
to
run in the race you're training for. If you're training for a
Cross-Training: Monday= s in the intermediate programs are devoted to cross-training. What is cross-training? It is any other form of aerobic exercise that allows y= ou to use slightly different muscles while resting (usually) the day after your long run. In this program, we run long on Sundays and cross-train on Mondays. The best cross-training exercises are swimming, cycling or even walking. What about sports such as tennis or basketball? Activities requiri= ng sideways movements are not always a good choice. Particularly as the mileage builds up toward the end of the program, you raise your risk of injury if y= ou choose to play a sport that requires sudden stopping and starting. One t= ip: You don't have to cross-train the same each week. And you could even combine tw= o or more exercises: walking and easy jogging or swimming and riding an exercise bike in a health club. Cross-training for 30-60 minutes will help you recov= er after your Sunday long runs.
Midweek Training: Trai= ning during the week also should be done mostly at a comparatively easy pace. As= the weekend mileage builds, the weekday mileage also builds. Add up the numbers, and you'll see that you run roughly the same mileage during the week as you= do during long runs on the weekends. Midweek workouts on Wednesdays build from= 5 to 8 miles for Intermediate-I runners and from 5 to 10 miles for Intermediate-II runners. There are similar slight advances on Tuesdays and Thursdays. The program is built on the concept that you do more toward the = end than at the start. That sounds logical, doesn't it? Believe me--as ten= s of thousands of marathoners using this schedule have proved--it works.
Rest: Despite my listi= ng it at the end, rest is an important component of this or any training program. Scientists will tell you that it is during the rest period (the 24 to 72 ho= urs between hard bouts of exercise) that the muscles actually regenerate and get stronger. Coaches also will tell you that you can't run hard unless you are well rested. And it is hard running (such as the long runs) that allows you to improve. If you're constantly fatigued, you will fail to reach your potential. This is why I designate Friday as a day of rest for Intermediate runners. It allows you to gather forces for hard running on Saturdays and Sundays. If you need to take more rest days--because of a col= d or a late night at the office or a sick child--do so. And if you're tired from= the weekend, take Monday off as well--or cut the length of your cross-training.= The secret to success in any training program is consistency, so as long as you= are consistent with your training during the full 18 weeks of the program, you = can afford--and may benefit from--extra rest.
Speedwork? There is no speedwork involved in the Intermediate program. If you feel you need speedw= ork to improve, check out the Advanced = training schedules, which offer hill training, interval training and tempo runs on different days of the week. Normally, however, I recommend that marathoners save their speedwork for times of the year when they are not doing a marath= on mileage buildup. Check the Spring Training= programs elsewhere on this web site for more on that.
Modifying the program: My training programs are not carved in concrete, and you can make appropriate changes b= ased on your experience, or to suit your convenience. One frequent request made = by V-Teamers is to modify the order of the weekend runs, particularly those who want to run long on Saturdays instead of Sundays, because that's when their friends do their long runs. Running with friends is certainly more fun than running alone, but the pace runs are placed on Saturdays ahead of the long = runs on Sundays for a purpose. The main reason is to tire you out a bit in the f= irst workout Saturday so you are not tempted to do the second workout Sunday too fast. It is also difficult to hit race pace on Sunday the day after a drain= ing long run. Some runners ask if they can split these two workouts, for exampl= e, running pace on Friday and long on Sunday. They can, but it defeats somewhat the purpose of two "hard" workouts back to back on Saturdays and Sundays. Most runners have both more time for their training and to rest af= ter that training on the weekends. So modify the program if you want, but if you make too many modifications, you're not following the program.
Here is your Interm=
ediate
- I and Intermediate - II training schedules. The below chart tells you wha=
t to
do for each day for the 18 weeks leading to the marathon. Click on the week
numbers on the left side of the chart to be taken to the weekly schedules w=
ith
detailed instructions.
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