Cross-training and ample amounts of rest prevent overtraining. And it works! Many experienced runners doing their second, third and fourth marathons stick with the Novice 1 program, because it fits well into their busy lives. Or they choose Novice 2, which provides a slight bump upward in difficulty.

Recently at an Expo where I was signing copies of my book, one woman told me that she had used my Novice 1 program for 13 consecutive marathons! For those hoping to improve, to set Personal Records, or to qualify for The Boston Marathon, I also offer two Intermediate and two Advanced programs, each one a logical step upward in difficulty and intensity.

And for those who have more than 18 weeks to train, I also offer two week programs: Novice Supreme, aimed at runners new to the sport, and Personal Best, aimed at runners seeking peak performance. Consider also Marathon 3, featuring only three days of running a week and slightly more cross-training.

You can become my virtual training partner by using the free schedules here on this site, or you can sign up for the interactive version of all my programs, available through TrainingPeaks.

Each day I will send you e-mail instructions telling you what to run each day, offering also tips on your training. You will learn much, much more about how to train for a marathon by signing up for one of my interactive programs.

I strongly urge that you consider to do so. Never before has it been easier to run a marathon. Never before has it been more fun! Good luck with your training. From Novice to Advanced, Hal offers more than a dozen different training programs for every skill level and pace.

This is Hal's most popular program: the Novice 1 Marathon Training Program. If you are training for your first marathon, this is the training Novice 2 is designed to fit comfortably between the Novice 1 and Intermediate 1 marathon plans.

It is designed for runners who may already Hal's Intermediate 1 Marathon Training Program is one step up from Novice 2. It is designed for runners who may have used the novice What's the difference between the Intermediate 1 and the Intermediate 2 Marathon Training Programs? A little bit of mileage, that's all.

Runners who choose This training program for Advanced 1 marathoners offers a progressive buildup--similar to that for the novice and intermediate runners, except you start at The Advanced 2 Marathon Training Program is the toughest one Hal offers. Be aware of that before you punch the purchase button.

It may Are you a new runner with a limited background in running, yet you still would like to run a marathon? This Novice Supreme combines This week Personal Best Marathon Training Program is designed for experienced runners, those who have run two or three or more marathons and who The Senior program is a special schedule designed for experienced runners, who want to keep their weekly mileage relatively low.

The Marathon 3 program fits conveniently between Novice 2 and Intermediate 1, but its main feature and appeal is that it offers only three My popular Boston Bound program this year, alas, consisted of the Bound but without the Boston.

Our favorite race, along with many other races, Hal offers several plans designed for runners intending to do two or more marathons with minimum rest between, including interactive programs on TrainingPeaks for What do you do when your marathon gets cancelled? This Alternate Marathon guide is designed to help you navigate your training routine for marathons For those accepting the Dopey Challenge at the Walt Disney World Marathon, here is your training program.

Following the popularity of the Goofy Challenge, Subscribe to our mailing list for advice from Hal, training tips, and updates on our programs and apps. By submitting your email address, you are consenting to receive communications from halhigdon. You may opt out at any time. Whether pursuing general fitness, training for your first race, or trying to hit your next personal best, HalHigdon.

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Thank you HAL! I use to run before Race I like to back again to run in Boston marathon. His training schedules are a great resource. A multi-ironman friend of mine suggested this program when I told him I wanted to run a marathon. I stuck with the program and missed only 2 low mileage runs throughout the 18 weeks.

I had three goals: 1. finish 2. finish under 4 hours With this program, I accomplished all three goals! I used this guide my third year in college. I knew I could run 6 mi though for the first long run and thats why I started this guide. I turned into a running machine in my mind with this guide.

I could run 8min mile for 8 miles. I exceeded my goal of finishing and changed my goal into finishing sub 4 hours mid way through using this running guide.

The 20 mile run I decided to incorporate about 8 miles of trail running and wow, I had to stop at mile 18 and walk for a solid min, but I finished the distance. The taper gave me great energy and confidence going into race day at the end.

Subscribe to our mailing list for advice from Hal, training tips, and updates on our programs and apps. By submitting your email address, you are consenting to receive communications from halhigdon.

You may opt out at any time. Whether pursuing general fitness, training for your first race, or trying to hit your next personal best, HalHigdon. Website powered by Digital Momentum. Transparency is important to us.

View our Privacy Policy. Facebook Twitter. Marathon Training : Novice 1. Summary Program Details Training Schedule Additional Programs Reviews Jump to … Summary Program Details Training Schedule Additional Programs Reviews.

About the Novice 1 Program This is Hal's most popular program: the Novice 1 Marathon Training Program. Get Novice 1 in our app For runners who want personalized year-round training, using the Higdon method.

or get the single-use version. At a glance Author: Hal Higdon Length: 18 Weeks Typical Week: 2 Day Off, 7 Other, 4 Run, 1 X-Train Longest Workout: 20 miles 4.

Rated 4. Miles KMs Print Week Mon Tue Wed Thu Fri Sat Sun 1 Rest 3 mi run 3 mi run 3 mi run Rest 6 Cross 2 Rest 3 mi run 3 mi run 3 mi run Rest 7 Cross 3 Rest 3 mi run 4 mi run 3 mi run Rest 5 Cross 4 Rest 3 mi run 4 mi run 3 mi run Rest 9 Cross 5 Rest 3 mi run 5 mi run 3 mi run Rest 10 Cross 6 Rest 3 mi run 5 mi run 3 mi run Rest 7 Cross 7 Rest 3 mi run 6 mi run 3 mi run Rest 12 Cross 8 Rest 3 mi run 6 mi run 3 mi run Rest Rest Half Marathon 9 Rest 3 mi run 7 mi run 4 mi run Rest 10 Cross 10 Rest 3 mi run 7 mi run 4 mi run Rest 15 Cross 11 Rest 4 mi run 8 mi run 4 mi run Rest 16 Cross 12 Rest 4 mi run 8 mi run 5 mi run Rest 12 Cross 13 Rest 4 mi run 9 mi run 5 mi run Rest 18 Cross 14 Rest 5 mi run 9 mi run 5 mi run Rest 14 Cross 15 Rest 5 mi run 10 mi run 5 mi run Rest 20 Cross 16 Rest 5 mi run 8 mi run 4 mi run Rest 12 Cross 17 Rest 4 mi run 6 mi run 3 mi run Rest 8 Cross 18 Rest 3 mi run 4 mi run 2 mi run Rest Rest Marathon.

Week Mon Tue Wed Thu Fri Sat Sun 1 Rest 4. Marathon Training Novice 1 Novice 2 Intermediate 1 Intermediate 2 Advanced 1 Advanced 2 Novice Supreme Personal Best Senior Marathon 3 Boston Bound Multiple Marathons Alternate Marathon DOPEY CHALLENGE. Additional Marathon Training Programs Novice 1 Novice 2 Intermediate 1 Intermediate 2 Advanced 1 Advanced 2 Novice Supreme Personal Best Senior Marathon 3 Boston Bound Multiple Marathons Alternate Marathon DOPEY CHALLENGE.

Rated 5 out of 5. Still works for me. Rated 4 out of 5. Fantastic for Beginners. Getting through this training was harder than the race itself, would recommend to others. Your review. The plan consists of strength and running to ensure athletes have the muscular strength and endurance required.

Key workouts each week are the long runs on the weekends. If you need to shift your schedule around that is fine, but focus on the long days and building your aerobic endurance! The goal of this training plan is to help guide users to a return to running. This plan will take users through a gradual progression of training and help them return to steady running after 10 weeks of training.

Be sure to start at your own pace and comfort level. Training days can be shifted around in your calendar as needed. This plan is designed to help you fit training back into your lifestyle. After the 10 weeks of following this plan, you will have the ability to follow a run specific plan if you prefer.

Be sure to keep this fun and within the parameters prescribed. The best way to reach the goal of 10 weeks is through consistency and manageable training. You got this! Enjoy the journey! This plan is designed to keep athletes moving through the off-season. Athletes can mix in any cross-training activity where "cycling" is labeled.

The overall goal will be to have athletes healthy and motivated when they reach their next training season. Be sure to keep things relatively easy during this portion of the year. This is meant to help you recover while staying fit.

The goal of this training plan is to increase time at threshold and VO2 throughout the weeks. Weekly volume will stay relatively consistent with only an increase in intensity serving to create change. Emphasis each week will be on key threshold or VO2 sets.

Base runs are meant to maintain volume and help athletes recover. Do not over exceed easy run paces. At the end of these 8 weeks, please perform a 5k test.

If your threshold pace changed, you should see new zones and be able to re-apply this training plan if more threshold work is desired. This plan is designed for runners with a weekly base mileage of miles km. Throughout this plan, the weekly volume will stay around miles each week. Runners are allowed to add more base volume as needed, but focus should remain on speed workouts.

Due to the nature of training for run speed, it is recommended that athletes take extra recovery days if their legs are sore of fatigued from prior workouts. By the end of these 12 weeks, runners should see an increase in their threshold, v02, and running efficiency. Performing a 5k, 10k, or half marathon following this plan should result in faster times.

The first 10 weeks of this plan are designed to build athletes aerobic endurance. The final 10 weeks are specific to trail running demands and meant to peak fitness before competition. Due to all trail events being different, it is recommended that athletes run trails or in conditions that will mimic race day.

This plan will ensure your fitness is ready, but individuals should seek out vertical gain or elements to help maximize their readiness. As always, if a runner needs additional days off, please take them. Key days in this plan are Wednesdays and the weekends.

You should make those your top priority. A week plan designed to help users complete a meter swim, This plan will utilize heart rate training to ensure proper and efficient training. Athletes should understand basic swimming technique before beginning.

Athletes should also be able to train times a week for minutes a day prior to starting this plan. This plan is designed for both beginners and intermediate runners.

Runners should be comfortable running 4 times per week and have a weekly volume of miles. The plan will utilize heart rate zones to ensure proper and efficient training. By the end of the plan, the user will be running 30 miles per week and will have increased their aerobic endurance and ability to sustain tempo efforts.

A week plan designed for a beginner to intermediate runner, building up to 30 miles per week. Assuming pace is maintained throughout the week, the longer runs are intended to naturally feel harder than other days, which is expected. This plan is in imperial. A week plan created by US Olympian Kim Conley.

Runners should be prepared to run times a week. Saturday is a rest day, but can run up to 60 minuts if needed.

This plan is in metric. Skip to main content Close Sidebar Navigation Menu. Events See All Races Walt Disney World Resort, Florida. Disneyland Resort, California. Disneyland Half Marathon Weekend January 11 - 14, Disneyland Halloween Half Marathon Weekend September 5 - 8, run Disney Coast to Coast Race Challenge.

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