Check for updates and more training advice, and remember to return periodically to the. Half Marathon Novice 1 page to get clarification on. Marathon Training Guide – Novice 1. Click here for the TrainingPeaks interactive versions of all my progrsams. HERE IS MY NOVICE 1 PROGRAM, the most. Hal Higdon has trained millions of runners through his 50+ training plans for have been tried and proven by millions of runners, from novice to advanced.

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For Saturday races, shift the rest days accordingly. Over a period of 12 weeks, your longest run will increase from 4 miles 6.

Hal Higdon’s Half Marathon Training: Novice Training Programs

Probably works for me; it should work for you. Long Runs The most important workout of the week comes on Sundays in this program: The plan was simple and easy to follow for a first-time marathon runner. International Journal of Golf Science. This Item is currently out of nnovice.

You will be able to run the long runs on the weekend better – and limit your risk of injury – if you rest before them on Fridays and rest after them on Mondays. Please Sign In or Create an Account. The novice 1 training schedule features workouts at distances from 2 to 10 miles 4. More excerpts from this book. Health Care for Special Conditions. The plan is 18 weeks long, as are most of his marathon plans.

Sport Business and Sport Management.

Novice Training Programs

Distance The novice 1 training schedule features workouts at distances from 2 to 10 miles 4. After that, even the 20 miler went well! It may seem counterproductive to consider rest a workout, but rest is as important a part of your training as the running.


In week 6 and again in week 9, I suggest that you consider entering a running race at a relatively short distance: Journal of Sport and Exercise Psychology. Journal of Physical Novcie and Health. Inspiration will carry you to the finish line, plus the final week features a taper to ensure you are well rested going into the race.

Case Studies in Sport and Exercise Psychology. Physiology of Sport and Exercise. I picked the Novice 1 plan because a I was definitely a novice, since I had started running about three months ago and b it looked pretty doable no speed work, just straight-up running 4 days a week.

International Journal of Sports Physiology and Performance. For the weekend cross-training workouts, I usually suggest the number of minutes.

Bracketed weekends is at the heart of all my training programs. By continuing to use this website, you agree to their use. Rest thus brackets the cross-training and long runs on Saturdays and Sundays, when runners have more free time to devote to their training. Run When you see the word run in any of my programs, that means I want you to run at a conversational pace. You are commenting using your WordPress.

When you see the word run in any of my programs, that means I want you to run at a conversational pace. I will not be standing by the side of the road to trip you.

GPS watches seemingly make measuring courses easy, but trees and tall buildings can temporarily interfere with their accuracy. They probably can point you to accurately measured courses for your workouts. Be aware that I also offer a separate half marathon training program for those who plan to walk all the way see chapter Sport Management and Sport Higon. Journal of Legal Aspects of Sport.


If you have an important business meeting on Thursday, do that workout on Wednesday instead.

One reason to wear a heart monitor is that it takes the decision making out of your hands when it comes to picking an easy pace. Choose a local 5K, one without too many people or too high an entry fee. Journal of Sport Rehabilitation.

How I trained for my first marathon ever (Hal Higdon Novice 1)

Following it pretty close to “precisely” will help you achieve all your goals. At the same time, a program is a program. When you see cross on any of my schedules, it means cross-train. Psychology of Sport and Exercise. Wait a couple of weeks and test yourself in another race, maybe a 10K. Women in Sport and Physical Activity Journal.

You are commenting using your Facebook account. Long Beach Marathon Training Begins! For those wearing heart rate monitors, your target zone probably should be between 65 and 75 percent of your maximum pulse rate. Let me offer a nod in the direction of fellow friend and guru, Jeff Galloway, who popularized the use of walking breaks both in workouts and in higddon.

This site uses cookies. How long should each cross-training workout last?

How I trained for my first marathon ever (Hal Higdon Novice 1) – sneaker therapy

I felt mentally prepared for the marathon, having run up to 20 miles in the plan. Case Studies in Sport Management. Fill in your details below novixe click an icon to log in: