The key to the program is the long run on weekends, which builds from 8 miles. I used hal higdon s plan to train from running my first half marathon to running my first full in four months time. Hal higdon marathon intermediate 1 and 2 bluefin software blog. Heres the breakdown between the two new marathon apps.
This plan is for established runners who have run at moderate to high levels of volume and intensity consistently for at least 2 years. Sample half marathon pace chart 6 documents in pdf running pace chart, running training plan. Here is an explanation of the type of training you will encounter in intermediate 1. Mon, jan 20 tue, jan 21 wed, jan 22 thu, jan 23 fri, jan 24 sat, jan 25 sun, jan 26 15 easy run rest 3 miles 3 miles rest centennial hall. Below are a few of our favorite half marathon training schedules.
Aug 16, 20 however, i knew with my first marathon, i absolutely had to follow a plan, or i would be doomed. Current level of running training approximate expected. Training plans half marathon intermediate week 3 week 1 week 2 week 3 week 4 week 5 week 6 week 7 week 8 training plans half marathon intermediate 10 kms. It is designed for runners who may have used the novice programs to run their first marathons and who are now looking to increase their training levels and hoping to improve their personal records. Download our fit in 5 workout and stretching guide online to help support this training plan and smash your half marathon in 12 weeks. A tough task but with the right training and attitude we can. May 06, 2014 were building more plans to fit your training style. 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 58 miles, often at marathon race. Previously, there was only one, titled simply intermediate. Metric hal higdon marathon training plans running high on space. Novice 1 and 2, intermediate 1 and 2, and advanced.
Hal higdons marathon training guide intermediate 1. Sample half marathon pace chart 6 documents in pdf running pace chart, running. Help finding the pdf hal higdon int1 marathon training plan. Hal higdon s half marathon training program half marathon training.
Marathonintermediate 1 this is my intermediate 1 marathon training program, one step up from novice 2. Check for updates and more training advice, and remember to return periodically to the. Hal higdon marathon training, hal higdon half marathon, marathon training plan beginner, strength training for beginners, workout routines for beginners. The difference is that intermediate 1 is an endurancebased program. Intermediate half marathon training plan weeks to go mon, jan tue, jan 14 wed, jan 15 thu, jan 16 fri, jan 17 sat, jan 18 sun, jan 19 16 easy run rest 3 miles 3 miles rest 35 miles restcross traineasy run.
Intermediate 1 marathon page to get clarification on. I will be posting each week of my experiences with this 18 week training program. Dec 21, 2016 the speed phase for half marathon training includes running intervals. Training plans marathon intermediate week 10 11 training plans marathon intermediate 3 kms easy, 14 kms at marathon pace. You thus get to 20 miles for your long run by week, which permits a second 20miler in week 15. Dec 05, 20 i will be posting each week of my experiences with this 18 week training program. If you are looking to run your first half marathon, please consider our 12week training plan for beginning runners, which provides a more intensive training regimen. Half marathon training plans running high on space. Novice 1 and 2, intermediate 1 and 2, and advanced 1 and 2. Recently, based on comments by runners visiting my online pages, i have become aware of a need for a new and different marathon training program, one to fit conveniently between my two novice programs and the the intermediate. It is designed for runners who may already have run and finished their first marathon and want to add just a bit more mileage while training for their second or third marathons, hoping to improve their times, perhaps even qualify for the boston marathon. There are wise tips buried among all the stories, but without the details i was hoping for.
For the experienced runner, this app offers yet another step up. At the expo the day before the race, my younger sister who ran the race with me well, as much as anyone who finished an hour ahead of me ran with me excitedly spotted hal and got him to sign her a brand new copy of his book. Ring fence the training time in your diary and decide when is best to train. I also dont want to push it with training this time around and move on to intermediate 12 just yet. In the description for the intermediate 2 plan on higdon s website it says.
This comparison covers many of the most popular marathon training plans, and has a. Current plans can be customized and new plans like jack daniels and pfitzingers can be added more easily in the source sheet. Running coaches hal higdon and jeff galloway, who is wellknown for his. Help finding the pdf hal higdon int1 marathon running. Novice 2 is designed to fit comfortably between the novice 1 and intermediate 1 marathon plans. Intermediate 1 marathon training program hal higdon.
Hal higdon is a contributing editor for runners world, that magazines longest lasting writer, hal s having contributed an article to rws second issue in 1966. Marathon novice 1 kilometers train with trainingpeaks. This 12 week training plan is perfect for you if you have run a half. Novice 1 half marathon training program with images marathon. He also is the author of more than three dozen books, including marathon. Hal higdon marathon intermediate 1 plan overview prior to starting marathon training. I hit my pace goal on the full marathon to the second, but i felt i might have been able to push harder in training. Im looking to start the int 1 level marathon plan but the sites been redesigned slightly since i last used it and i cant find the option to print a pdf version. Full marathon intermediate training cancer research uk. Oct 15, 1999 so i used hal higdon s training guide on the interwebs to train for my first marathon on october 9th this year, the chicago marathon. The focus of this program is to help you become faster. Completed a half marathon last month using hal higdons program and had a print out of the plan that i had on my wall. It is designed for runners who may have used the novice programs to run their first marathons and who are now looking to increase their training levels and hoping. Half marathon intermediate 1 running training plan.
Marathon intermediate 1 kilometers train with trainingpeaks. Current level of running training approximate expected finishing. Hal on his marathon 3 program all my marathon training programs follow a logical progression from novice to intermediate to advanced, with two stages at each level. Training during the week also should be done mostly at a comparatively easy pace. You begin in week 1 with a long run of 8 miles instead of 6 miles. Hal higdon has 55 books on goodreads with 8953 ratings. Previously, there was only one, titled intermediate. Plugging your half marathon pb into daniels vdot calculator gives you an easy pace 9. The half marathon intermediate training plan focuses on everything you need to help you complete your event, sensible precautions to take and also contains a weekbyweek structured program that will progress you as a half marathon runner. It could be dangerous to follow the intermediate training plan if you are really a beginner runner.
Interactive versions are available on trainingpeaks. Jan 06, 2016 1 our 12week training plan for beginners based on a training plan for a full marathon i ran years ago, this plan is our most popular and is designed to gradually increase your mileage for long runs by one mile every week to let your body and mind adjust to running. I ended up choosing the intermediate 1 plan and was very happy with it. I am training for my first marathon and purchased hal higdon s marathon. Intermediate marathon training plan weeks to go mon, jan tue, jan 14 wed, jan 15 thu, jan 16 fri, jan 17 sat, jan 18 sun, jan 19 16 3 miles rest 3 miles 3 miles 4 miles restcrosseasy mon, jan 20 tue, jan 21 wed, jan 22 thu, jan 23 fri, jan 24 sat, jan 25 sun, jan 26 15 3 miles rest 3 miles rest 3 miles centennial hall 8. This weekly schedule builds your endurance enabling you to really attack those final miles. Compared to the beginner marathon training program, it does require more time and effort but put those in and you will be successful. Hal higdon s marathon training guide intermediate 1 the novice and advanced training programs in my marathon training guide represent the extremes. It incorporates four runs per week including longer endurance runs, speed and race pace workouts, cross training, and higher mileage. There is a whole chapter on the funny things nonrunners say. With the publication of hal higdons half marathon training, i added a new intermediate schedule.
Like many first time marathoners, i chose a hal higdon plan and grabbed his book. With the publication of my recent book, hal higdon s half marathon training, i created three new programs not only for the book, but interactive here through trainingpeaks. The following training program is 16 weeks in length. These two intermediate schedules exist in a parallel universe. Hal higdons intermediate training schedule for a full. The utimate training guide and the recently published hal higdon s half marathon training and run fast 3rd.
This 16week training plan specifically for busy moms, professionals and anyone else whose. Each of these plans is an 18 week marathon training schedule. Hal higdon half marathon intermediate 1 with the publication of my recent book, hal higdons half marathon training, i created three new programs not. Note also that this training program is spread out over 16 weeks rather than 12 weeks, to give your muscles more time to get ready.
We dont spend a lot of time doing shorter intervals for half marathon training. Hal higdon features 5 plans in his book and a total of 14 on his website all freely available. Hal s intermediate 1 marathon training program is one step up from novice 2. If the following applies to you, you have the correct plan. Beginner marathon advanced marathon beginner half mararthon advanced half marathon couch potato 10k for personal coaching or more options. Check for updates and more training advice, and remember to return periodically to the half marathon intermediate 1 page to get clarification on workouts. This is when we will back off the milage and long runs to taper in order to prepare for race day. Hal higdons ultimate training guide, intermediate 12, 18, 5, 5, 1, 1, 0. Hal higdon marathon intermediate 1 and hal higdon marathon intermediate 2 are available in the itunes app store. It is designed for runners who may have used my novice programs to run their first marathons and who are now looking to increaseat least slightlytheir training levels hoping to improve their personal records. Im going back to the intermediate training plan as i really enjoyed it before and not feeling like im starting from scratch with my hamstring.
With the publication of hal higdon s half marathon training, i added a new intermediate schedule. It will help you to increase your speed and st rengthen your. I am preparing to run my second full marathon using this plan, with some slight modifications. Hal higdons novice 2 half marathon training program. I generally recommend no less than 1 2 mile intervals for half marathon speed work. Week 1 the goal for this week is to set a good routine. This intermediate half marathon plan is for someone who has done the distance and wants to step it up a notch. Dec 29, 20 hal higdon s intermediate training schedule for a full marathon. Marathon training plan week day 1 day 2 day 3 day 4 day 5 day 6 day 7 9 34 miles steady rest 4 x 1 mile 6 mins rest. Thats why weve developed this 16week training plan specifically for intermediate level runners and. They are part of the logical progression upward from novice through intermediate to advanced for the half marathon distance. If your current level of running training is less than the following, you need the beginner marathon training plan. One of my best friends, jordan, ran her first marathon in april, and highly recommended using one of hal higdons plans.
951 244 1186 38 167 897 1158 1006 64 1526 990 1081 1465 493 1027 1397 1318 688 211 13 1237 331 1008 1111 255 606 1413 52 1412 785 891 358 977 120 1565 153 1127 122 1448 1013 859 848 796 1125