Hal Higdon'S Advanced 1 Full Marathon Program - Dscc Mwr printable pdf download

Hal Higdon’s Advanced 1 Full Marathon Program

Long Runs:

The key to all my marathon programs are the long runs on weekends, which build

from 10 miles in the first week (Week 1) to a maximum of 20 miles, done three times in Weeks 11, 13

and 15. Save your 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 third 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:

I know this is tough for you. You want to go out on those long runs and BLAST!

Don't! Normally I recommend that runners do their long runs anywhere from 45 to 90 seconds per

mile or more slower than their marathon pace. This is very important, particularly for Advanced

runners who do speedwork during the week. The physiological benefits 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 fast. So simply do your long runs at a comfortable pace, one that allows you to converse with

your training partners, at least during the beginning of the run.

3/1 Training:

Toward the 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 call 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 runners--viewers like you--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 matter. Note: You will only be

able to accelerate into a 3/1 Run if you run in control during the "3" portion of the workout. In other

words: slow.

Hill Training:

Hill training in this program is scheduled for every third Thursday. I alternate

hill training with tempo runs and interval training mainly to provide you with some variety in your

training. If you want to juggle the workouts for your convenience, feel free to do so. 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. Also, there is less impact

running up a hill than running fast on the flat. If your planned marathon is on a hilly course, you might

want to run more than the half dozen hill workouts I've included in the Advanced schedule. Best

choice would be to substitute hill repeats for some, if not all, of the interval workouts. And/or do your

tempo runs over a hilly course--if one is available to you. The speed benefits of hill training are similar

to those for interval training on the track (below). Olympic champion Frank Shorter refers to hill

training "as interval training in disguise." Select a hill about a quarter-mile long, but don't worry about

the pitch or the exact distance. Run up hard, as hard as you might during a 400 track repeat. Then

turn and jog back down, repeating the uphill sprints until finished. If you plan to run a marathon with

more downhill than uphill running (such as Boston), do some of your hill repeats down as well as up.

This will condition your muscles to absorb the shock of downhill running.

Interval Training:

In training for a marathon, long repeats (800, 1600, or even

longer) generally work better than short repeats (200, 400). I've prescribed 800 repeats for this

program, also done every third week. Run an 800 at faster-than-marathon pace, rest by jogging

and/or walking 400, then start again. Further instructions are included in the Interactive emails, but

you might want to consider running these like "Yasso Repeats." Bart Yasso is Promotions Director for

Hal Higdon'S Advanced 1 Full Marathon Program - Dscc Mwr

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