Hal Higdon PLUS: 1/2 Marathon--Novice 2
12 weeks - $29.95
Total Miles: 218
Total Hours: 46
Total Miles: 218
Total Hours: 46
PLUS: Hal Higdon's 1/2 Marathon: Novice 2: Half Marathon Novice 2 fills the gap between the former Novice (now Novice 1) half marathon program and the Intermediate program. Novice 1 targets beginners. These are new runners who have only begun to train. The Intermediate program serves more experienced runners, those who have raced several half marathons and/or full marathons. Take a look at all three programs before you buy and see which group you might fit into best.
This Novice 2 half marathon program is very similar to my Novice 2 program for the full marathon. The pattern is the same. Fridays and Mondays are rest days surrounding the harder weekend workouts: long runs on Saturdays, cross training on Sundays. The midweek workouts on Tuesdays, Wednesdays and Thursdays also mimic the pattern of my novice marathon programs. One difference between Novice 1 and Novice 2 is that I prescribe some running at race pace midweek. All the directions plus a chart are available on attachments to this program or on my website: halhigdon.com. Every day I will send you emails telling you what to run that day and offering tips on training. If you have any questions, ask them on my Hal Higdon Bulletin Boards, available through TrainingPeaks. Never before has training for a half marathon been easier.
This Novice 2 half marathon program is very similar to my Novice 2 program for the full marathon. The pattern is the same. Fridays and Mondays are rest days surrounding the harder weekend workouts: long runs on Saturdays, cross training on Sundays. The midweek workouts on Tuesdays, Wednesdays and Thursdays also mimic the pattern of my novice marathon programs. One difference between Novice 1 and Novice 2 is that I prescribe some running at race pace midweek. All the directions plus a chart are available on attachments to this program or on my website: halhigdon.com. Every day I will send you emails telling you what to run that day and offering tips on training. If you have any questions, ask them on my Hal Higdon Bulletin Boards, available through TrainingPeaks. Never before has training for a half marathon been easier.
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 : Other
Planned Time: 0:00:00
Hundreds of thousands of runners have run races using my training programs. Many have followed my novice programs to finish their first marathon. Increasing numbers of runners have begun to focus their energy on the half marathon, whether en route to the longer distance or after having run a full. No matter where you came from, this program will get you to the finish line of your next half.
Workout #2 : Day Off
Planned Time: 0:00:00
NOVICE 2--Half Marathon: Welcome to my premium interactive training program for the half marathon. This is Novice 2, and it fits conveniently between my Novice 1 and Intermediate half marathon programs. A few words of explanation: Monday is always a day of rest. Rest is important for recovery after the weekend's workouts, particularly as the long runs progress from 4 to 12 miles. Your body needs time to recover. Friday is also a day of rest. You will run on Tuesdays, Wednesdays, Thursdays and Saturdays. Sunday is a day for cross-training. Let's begin this first day of your half marathon journey, by contemplating the training that will begin tomorrow.
Workout #3 : Run
Planned Time: 0:30:00
An easy day. Run 3 miles at a comfortable pace. Over the next 12 weeks, you will continue to run 3 miles on Tuesdays. While this is a progressive program, the mileage build-up will occur in the Wednesday and Saturday workouts. It's all part of the design to get you ready to run 13.1 miles. But start easy! If even running 3 miles seems a strain for you, don't hesitate to mix in a walking break.
Workout #4 : Other
Planned Time: 0:00:00
Half marathons lend themselves to goal setting, because of the extra effort required both to train for them and to compete well in them. But setting a goal involves not merely selecting an event, you also should decide what you expect from your participation in that event. Is your goal just to finish? Is your goal a PR? Is your goal victory, or at least placing high in your age group? Or maybe you are just out to have a good time.
Workout #5 : Other
Planned Time: 0:00:00
Planning is where time and goal come together. If you have a specific period of time during which to achieve a specific goal, you can plan accordingly. You cannot predict whether the wind will be in your face or the weather will be too warm. But you can plan almost every other aspect of your half marathon training so you will reach the starting line ready to perform to the best of your ability.
Workout #6 : Run
Planned Time: 0:30:00
Three miles, same as yesterday. As the countdown continues, you will begin to run slightly more miles midweek, peaking at 5 miles in Weeks 9, 10 and 11. Remember: Consistency is the key to half marathon success.
Workout #7 : Run
Planned Time: 0:30:00
Run the same distance that you did on Tuesday: 3 miles at a comfortable pace. Again, remember the walking-break option I suggested for you on Tuesday. Do you plan to do some strength training during this program? Tuesdays and Thursdays might be good days on which to lift--after you run.
Workout #8 : Other
Planned Time: 0:00:00
Marathons and half marathons continue to grow in size. Fields over 25,000 are common these days. Nearly a half million runners finish marathons each year; close to three times that number finish half marathons. We are part of a popular sport.
Workout #9 : Other
Planned Time: 0:00:00
The preferred fuel for the endurance athlete is carbohydrates, because they are easy to digest and easy to convert into energy. Carbohydrates convert quickly into glucose (a form of sugar that circulates in the blood) and glycogen (the form of glucose stored in muscle tissue and the liver). Proteins and fats also convert into glucose/glycogen, but at a greater energy cost. The body can normally store about 2,000 calories worth of glycogen in the muscle, enough for maybe 20 miles of running.