Hal Higdon PLUS: Marathon--Intermediate 2
18 weeks - $39.95
Total Miles: 650
Total Hours: 98
Total Miles: 650
Total Hours: 98
PLUS: Hal Higdon's Marathon: Intermediate 2: 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 the latter run three 20-milers toward the end of the program instead of two. And there's a bit more mileage leading up to those 20-milers. Otherwise, the programs are basically the same. You would choose one or the other depending on how many marathons you have run and how your training has progressed. A logical progression would be to start with one of the Novice programs (1 or 2), move to Intermediate 1 for your next marathon and Intermediate 2 for the one after that. Or you may want to stay longer at each level before moving up. And you can even move backwards. The choice is yours. Each day, if you sign up for this program, I will send you emails telling you what to run and offering training tips. For more information and directions, visit the marathon screens on my website: halhigdon.com.
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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 marathons using my training programs. Many have followed my novice program to finish their first marathon. Once having achieved that success, they often migrate upwards to use one of my intermediate or advanced programs, running more miles or adding speedwork to improve their times, to set Personal Records, even to qualify for the prestigious Boston Marathon, which accepts only runners who qualify by running fast times. Whether your goal is to qualify for Boston or not, welcome to my training program.
Workout #2 : X-Train
Custom
Planned Time: 1:00:00
This premium marathon training schedule is for Intermediate 2 runners, those individuals seeking to improve their Personal Records. It is similar to the schedule designed for Intermediate 1 runners, but it features somewhat more mileage and three 20-milers toward the end of the program instead of two. Use each Monday as a day of comparative rest to recuperate from the long runs you will be doing on Sundays under this training program. Notice that I said comparative rest. As an Intermediate 2 runner, you don't get Mondays off as do the Novice runners. Mondays are reserved for cross-training. Swimming, cycling, walking: The choice is up to you. But make this an easy day. Don't turn this into an intensive workout under the mistaken belief that it will make you more fit; the opposite may prove true if you overtrain. As you cross-train for about a half hour today, contemplate the 18 weeks of running ahead of you.
Planned Time: 1:00:00
This premium marathon training schedule is for Intermediate 2 runners, those individuals seeking to improve their Personal Records. It is similar to the schedule designed for Intermediate 1 runners, but it features somewhat more mileage and three 20-milers toward the end of the program instead of two. Use each Monday as a day of comparative rest to recuperate from the long runs you will be doing on Sundays under this training program. Notice that I said comparative rest. As an Intermediate 2 runner, you don't get Mondays off as do the Novice runners. Mondays are reserved for cross-training. Swimming, cycling, walking: The choice is up to you. But make this an easy day. Don't turn this into an intensive workout under the mistaken belief that it will make you more fit; the opposite may prove true if you overtrain. As you cross-train for about a half hour today, contemplate the 18 weeks of running ahead of you.
Workout #3 : Other
Planned Time: 0:00:00
Marathons lend themselves to goal setting, because of the extra effort required both to train for them and to compete well in them—and simply because of the magic of the marathon itself. But setting a goal involves not merely selecting an event or events but also deciding 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’re just out to have a good time?
Workout #4 : Run
Planned Time: 0:24:00
Run 3 miles at a comfortable pace. Over the next 18 weeks, you will add only a few miles to your Tuesday workouts. In Week 7, you'll do 4 miles. In week 11, you'll be up to 5 miles. By that time, you'll be so used to doing much longer runs on Wednesdays and Saturdays that a run of that distance will seem easy. It's all part of the progressive buildup of total mileage designed to get you ready to run 26 miles. Don't be tempted to push the pace. Undertraining is often better than Overtraining.
Workout #5 : Run
Planned Time: 0:40:00
Five miles, a couple of miles more than yesterday. As the countdown continues, your Wednesday mileage will increase gradually from 5 miles in Week 18 to 10 miles in Week 8. This is what I like to describe as a sorta long run, done midweek at longer distances than usual, but not as long as the weekend long runs. Feel free to punch the acceleration button if you're feeling good, particularly toward the end of the workout.
Workout #6 : Other
Planned Time: 0:00:00
Planning is where time and goal come together. If you have a specific period of time in which to achieve a specific goal, you can plan accordingly—to a point, of course. You can’t 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 marathon training so you’ll reach the starting line ready to perform to the best of your ability.
Workout #7 : Other
Planned Time: 0:00:00
Marathons continue to grow in size. Chicago, New York and London all attract fields larger than 30,000 runners. Within the United States, according to figures from the USATF Road Running Information Center, the number of runners finishing marathons has grown from 170,000 to 400,000 in two decades. Those finishers are slightly older and somewhat slower, their motivation in entering a marathon (often their first road race of any distance) being mainly to finish it, not to finish it fast.
Workout #8 : Run
Planned Time: 0:24:00
Run the same workout that you did on Tuesday: 3 miles, comfortable pace. Follow the run by doing some stretching and strength training for about 15-30 minutes. Go to my web site, where Olympic Trials qualifier Cathy Vasto offers Six Spectacular Strength Exercises and Physical Therapist Debbie Pitchford provides Five Fantastic Stretching Exercises. This might be a good workout to do in a health club, since you can do your 3-miler on a treadmill before heading to the weight room.
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.