download hal higdon half marathon novice 1

Cross-training is built in on Sundays, and strength training can be added on Tuesdays and Thursdays. The long run is the key to the program you can miss the occasional weekday workout, but don’t skip that one. The progressive plan-which consists of four days of running per week and two days of rest-starts with a six-mile long run and gradually works up to a 20-miler three weeks before race day. What to expect:Hal Higdon’s Novice 1 Marathon Training Program is his most popular training program (it’s been used by more than a million runners).

Who it’s best for: new runners and first-time marathoners

The free plans can be difficult to customize on your own.

There’s not a big focus on speedwork, drills, or harder efforts.

Some experienced runners may think this plan is too easy.It provides thorough explanations on exactly how to include strength and cross-training.encourages rest and allows for missed workouts) It’s designed for regular people (i.e.Click the “learn more” button to get the specifics on that plan or keep scrolling down to read about all the plans. That’s why we’re breaking down everything you need to know about the most popular marathon training plans-including insider details from real people who’ve used these plans to cross the finish line.īelow, you’ll see the plans we reviewed along with the type of runner for which each plan is best suited. No matter what any other runner tells you about the plan they swear by, the best marathon training program is one that works for you. Some people respond well to logging high mileage six days a week others prefer lower-intensity plans that allow for more cross-training. That will look different to every single runner. Not only do you need a plan that gets you to the finish line, you need one that’s going to get you to the starting line feeling strong, healthy, and confident.

And finding the right training plan? Well, that can be just as overwhelming as making that initial commitment to run. Whether you’re a first-timer or a seasoned pro, training for 26.2 miles takes a minimum of four months of physical and mental prep. Committing to running a marathon is a big.

Download hal higdon half marathon novice 1