You can use races to test your fitness and predict your finishing time in the half marathon and what pace to run that race. Necessary cookies are absolutely essential for the website to function properly. There are similar slight advances on Tuesdays and Thursdays. Hal Higdon: Marathon Intermediate 2 (miles) Train with TrainingPeaks. Each day Hal will send you emails telling you what to run and offering training tips. PDF Running training plan: 10K advanced - Macmillan Cancer Support It helps also to pick a scenic course for your tempo runs. For more information, check out the Program Details below. Incidentally, Intermediate 2 is the ideal training program for those doing the popular Goofy run at the Walt Disney World Marathon, where you run a half on Saturday followed by a full marathon on Sunday. We also use third-party cookies that help us analyze and understand how you use this website. Base Training. 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 before your half marathon. (Ive tried that myself in the past, and it just wore me out.) And it is hard running (such as the long runs) that allows you to improve. That adds too much stress, particularly when coupled with the speed sessions scheduled for Tuesdays and Thursdays. Tempo runs should not be punishing. So you would run that same pace when asked to run race pace in this program (sometimes stated simply as Pace). In addition to a high level of mileage and three 20-milers, Advanced 2 prescribes two days of speedwork. It is not an easy program. Tempo Runs should be intuitive. You may opt out at any time. In between, theres a broad area for runners just like you! Particularly as the mileage builds up toward the end of the program, you raise your risk of injury if you choose to play a sport that requires sudden stopping and starting. Stretch & Strength: Its wise to stretch every day, particularly after you finish your run. There are plenty of days during the rest of the week, when you can run fast. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Activities requiring sideways movements are not always a good choice. There are no reviews yet. If youre constantly fatigued, you will fail to reach your potential. The former programs are designed for runners running their first marathons, or experienced runners who are happy with that level of training and see no need to do more. You also have the option to opt-out of these cookies. Make Tuesday the fun running day of the week. In other words: first weekend, easy run; second weekend, 3/1 run; third weekend, step back to a shorter distance. And I usually cool down afterwards by doing half the warm-up. Run up hard, as hard as you might during a 400 track repeat. The Novice 1 program is designed for beginning runners who want to prepare for their first 13.1-mile race. My philosophy is that its better to run too slow during long runs, than too fast. Running too fast defeats this purpose and may unnecessarily tear down your muscles, compromising not only your midweek workouts, but the following weeks long run. They can, but it defeats somewhat the purpose of two hard workouts back to back on Saturdays and Sundays. What defines an Intermediate runner? Dont worry about how fast you run these workouts. It is not an easy program. My son Kevin ran 2:18 and qualified for the Olympic Trials employing a similar strategy. That sounds logical, doesnt it? And it is hard running (such as the long runs) that allows you to improve. Rest is an important component of any training program. For those wearing heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate. These cookies will be stored in your browser only with your consent. You should be able to comfortably run distances between 3 and 6 miles. 80 percent of the runs are done at lower intensity and 20% at higher intensity. Its best to walk when you want to, not when your (fatigued) body forces you too. Spring Training. I know that every Tuesday Ill have a medium-ish run, every Thursday a short-ish run, and every Sunday a wonderful long run. This website uses cookies to improve your experience while you navigate through the website. Be consistent with your training, and the overall details wont matter. Walking Breaks: Walking is a perfectly acceptable strategy even for intermediate runners, and it works during training runs too. The 12-week Intermediate schedule offers some speedwork and some racing and should provide what they want. If this means running hard on successive days, so be it. All rights reserved. Regardless, when I ask you to do a Tempo Run, it means that you start easy, then gradually accelerate to near 10-K pace halfway through the workout. The Novice 1 and Advanced 2 training programs in my Marathon Training Guide represent the extremes. All rights reserved. There is also more training at marathon pace (usually Saturdays, the day before Sunday long runs). fHal Higdon: Marathon Advanced 2 (kilometers) Train with TrainingPeaks. Walking gives your body a chance to rest, and youll be able to continue running more comfortably. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Longest Workout: 12 miles. Sunday-Cross-Training: If you enjoy biking on Wednesdays, you may want to climb back on your bike on Sundays too. Whether pursuing general fitness, training for your first race, or trying to hit your next personal best, HalHigdon.com connects millions of runners to Hals books, training programs, and apps each year. We'll assume you're ok with this, but you can opt-out if you wish. Race pace is the pace you plan to run in the race youre training for. Subscribe to our mailing list for advice from Hal, training tips, and updates on our programs and apps. 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 pacethough still not race pace. So you would run that same pace when asked to run race pace (sometimes stated simply as pace on the training charts). Marathon Advanced 1 page to get clarification on workouts. Dont push too hard. Incidentally, Intermediate 2 is the ideal training program for those doing the popular "Goofy" run at the Walt Disney World Marathon, where you run a half on Saturday followed by a full marathon on Sunday. Midweek workouts on Wednesdays build from 5 to 8 miles. 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 programs following. For those of you who have been running several years, Week 1, which is climaxed by a 6-mile long run on the weekend may not seem that tough, but its like Mount Everest for those who have never run before. Run Slow: Run your long runs at an easy pace. New to the subreddit.fairly new to running (about a year into running, on and off stops, ~10 5ks, one 10k) and I've been trying to use Hal Higdon's Novice Half Marathon training plan since that's what a few friends recommended to me and the first thing that comes up on Google. Even though your marathon of choice has a flat course (i.e., Chicago), hill repeats can be an important part of your training, because running hills will strengthen your quadriceps muscles. He emphatically warns runners to not cheat on the long 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 pacethough still not race pace. Author: Jacob Higdon Created Date: 8/27/2018 3:45:06 PM . PDF Hal Higdon: Marathon Advanced 2 (miles) Transparency is important to us. Nothing wrong with that. Normally I suggest 30 90 seconds or more slower than your race pace. And its the hard running that allows you to improve. This website uses cookies to improve your experience. You begin in Week 1 with 3 miles and peak in Weeks 17, 19 and 21 with 10 miles. It is mandatory to procure user consent prior to running these cookies on your website. Author: Jacob Higdon Created Date: 8/27/2018 3:44:17 PM . Consistency is most important. These cookies will be stored in your browser only with your consent. If you have trained for a marathon using one of my previous programs, the terms in the schedule should be self-explanatory. I did an extra 15M before the plans Week 13) as necessary. You also have the option to opt-out of these cookies. Add up the numbers, and youll see that you run only slightly more miles during the week as you do during long runs on the weekends. But dont overdo it, otherwise youll increase your risk of injury. Hal Higdon 1okm | PDF | Long Distance Running | Athletics - Scribd For an introduction to speedwork, check the shorter distance programs on this web site. If you strength train regularly, you dont need to stop while preparing for a marathon, but if new to this activity you may not want to begin. But opting out of some of these cookies may have an effect on your browsing experience. Sign up and each day Hal will send you an email telling you what to run and offering a training tip. Pick a course through the neighborhood, or in some scenic area where you think you might enjoy running. Source: HalfMarathons.net beachandbayhalf.com beachandbayhalf.com You should be training 3-5 days a week, averaging 15-25 miles a week. 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. The main reason is to tire you out a bit in the first workout Saturday so you are not tempted to do the second workout Sunday too fast.