Hal Higdon'S Novice 1 Marathon Training printable pdf download

Hal Higdon’s Novice 1 Marathon Training

Types of workouts you will do during the 18 weeks of Novice 1. This program consists of several

different increments:

Long Runs:

The key to the program is the long run on weekends, which builds from 6 miles in

Week 1 to 20 miles in the climactic Week 15. (After that, you taper to get ready for 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

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:

Normally I recommend that runners do their long runs anywhere from 45 to 90

seconds per mile slower than their marathon pace. The problem with offering this advice to first-time

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

Toward 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 yourself finishing at a pace significantly slower

than your pace in the first few miles, 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:

Walking is a perfectly acceptable strategy in trying to finish a marathon. It

works during training runs too. While some coaches recommend walking 1 minute out of every 10, or

walking 30 seconds then running 30 seconds before walking again, I suggest that runners walk when

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 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. Walking

gives your body a chance to rest, and you'll be able to continue running more comfortably. It's best to

walk when you want to, not when your (fatigued) body forces you too.

Cross-Training:

Sundays in the Novice 1 training program are devoted to cross-training.

What is cross-training? It is any other form of aerobic exercise that allows you to use slightly different

muscles while resting (usually) after your long run. In the Novice 1 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

sport 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

after your Saturday long runs.

Midweek Training:

Training 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 although these are planned as

"easy" days. Novice 1 is built on the concept that you do more toward the end than at the start.

Races:

Normally, I don't prescribe races--or at least too many races--for first-time marathoners.

Races can get in the way, particularly if you decide to take extra tapering rest before a race and extra

recovery rest afterwards. But some racing is convenient, because it introduces newcomers to the

Hal Higdon'S Novice 1 Marathon Training

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