Hal Higdon: Marathon--Novice 1
18 weeks - $19.95
Total Miles: 474
Total Hours: 89
Total Miles: 474
Total Hours: 89
Hal Higdon: Marathon--Novice 1: This is my most popular schedule: Novice 1 Marathon. If you are training for your first marathon, this is the training program for you! Even if you are an experienced marathoner, you may choose this as a gentle and low-mileage approach to your favorite sport. Hundreds of thousands of runners have used it with success. It will get you to the starting line--and finish line. Each day, I will send you emails telling you what to run.
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
Consider also visiting halhigdon.bluefinapps.com to obtain an app for your iPhone or other e-device.
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
Consider also visiting halhigdon.bluefinapps.com to obtain an app for your iPhone or other e-device.
Download description file
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Planned Time: 0:00:00
Welcome to the basic version of Novice 1. Monday is always a rest day, important for recovery after weekend workouts, particularly as the long runs progress from 6 to 20 miles. So take Mondays off.
Workout #2 : Run
Planned Time: 0:30:00
An easy day. Run 3 miles at a comfortable pace. The pace should be conversational, gentle enough so you can talk with a training partner without getting too much out of breath.
Workout #3 : Run
Planned Time: 0:30:00
Three miles, same as yesterday. As the countdown continues, you will begin to run more miles midweek. These sorta-long runs peak at 10 miles in this program.
Workout #4 : Run
Custom
Planned Time: 0:30:00
Run the same distance that you did on Tuesday: 3 miles at a comfortable pace. If 3 miles seems too far, use walking breaks to help you go the distance.
Planned Time: 0:30:00
Run the same distance that you did on Tuesday: 3 miles at a comfortable pace. If 3 miles seems too far, use walking breaks to help you go the distance.
Workout #5 : Day Off
Custom
Planned Time: 0:00:00
Friday in almost all my training programs for different distances is a day of rest, to allow runners to gather strength for tough runs on the weekend. So take today off.
Planned Time: 0:00:00
Friday in almost all my training programs for different distances is a day of rest, to allow runners to gather strength for tough runs on the weekend. So take today off.
Workout #6 : Run
Custom
Planned Time: 1:00:00
Today, run long. Even for a novice runner, 6 miles may not seem that long. But over the 18 weeks of this program, the distance for your Saturday run will increase to 20 miles.
Planned Time: 1:00:00
Today, run long. Even for a novice runner, 6 miles may not seem that long. But over the 18 weeks of this program, the distance for your Saturday run will increase to 20 miles.
Workout #7 : X-Train
Custom
Planned Time: 1:00:00
Use this 2nd day of the weekend to recover from your weekly long run. Cross train. The exercise you choose should be aerobic: an hour of walking, biking or swimming will do.
Planned Time: 1:00:00
Use this 2nd day of the weekend to recover from your weekly long run. Cross train. The exercise you choose should be aerobic: an hour of walking, biking or swimming will do.
Workout #8 : Day Off
Custom
Planned Time: 0:00:00
Monday is a day of rest. It doesn't seem like you need to rest after only a 6-miler over the weekend, but you will be thankful for your Monday rest days as the program continues.
Planned Time: 0:00:00
Monday is a day of rest. It doesn't seem like you need to rest after only a 6-miler over the weekend, but you will be thankful for your Monday rest days as the program continues.
Workout #9 : Run
Custom
Planned Time: 0:30:00
Today's workout is a run of 3 miles at a comfortable pace, the same as last week on Tuesday and the same as next week on Tuesday.
Planned Time: 0:30:00
Today's workout is a run of 3 miles at a comfortable pace, the same as last week on Tuesday and the same as next week on Tuesday.