Hal Higdon PLUS: Personal Best Marathon Training Program
30 weeks - $49.95
Total Miles: 904
Total Hours: 143
Total Miles: 904
Total Hours: 143
PLUS: Hal Higdon's Personal Best Training Program: This 30-week Personal Best Marathon Training Program is designed for experienced runners, those who have run two or three or more marathons and who would like to improve their times, to achieve Peak Performance, to set a Personal Record (PR), perhaps to score a Boston Marathon qualifying time (BQ). It combines my 12-week Intermediate Spring Training Program with my popular 18-week Intermediate 1 Marathon Training Program. If you are an experienced runner, you could just as easily access each of those programs and move from one to the other at the end of 12 weeks. But I've done the work for you--and at a lower price for both separate. Each day, I will send you an email telling you what to run and offering a training tip. For more information and directions, visit 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 : Run
Custom
Planned Time: 0:27:00
PREMIUM: This Personal Best Marathon Training Program is for intermediate runners seeking to fine-tune their training or improve their basic speed. It combines my 12-week Intermediate Spring Training Program with my 18-week Intermediate Marathon Training Program. Monday workouts are always the same. Use Monday as a day of comparative rest. Run an easy 3 miles, then adjourn to the gym for 15-30 minutes of strength training. Rest is important for recovery after the weekend's workouts. Friday is also a day of rest. In between, you get to do some good running, including speedwork on Wednesdays. Your toughest training occurs on the weekends.
Planned Time: 0:27:00
PREMIUM: This Personal Best Marathon Training Program is for intermediate runners seeking to fine-tune their training or improve their basic speed. It combines my 12-week Intermediate Spring Training Program with my 18-week Intermediate Marathon Training Program. Monday workouts are always the same. Use Monday as a day of comparative rest. Run an easy 3 miles, then adjourn to the gym for 15-30 minutes of strength training. Rest is important for recovery after the weekend's workouts. Friday is also a day of rest. In between, you get to do some good running, including speedwork on Wednesdays. Your toughest training occurs on the weekends.
Workout #2 : Other
Planned Time: 0:00:00
Hundreds of thousands of runners have run races from the 5-K to the marathons using my training programs. Many have followed my novice program to finish their first races. Once having achieved that success, they often migrate upwards to use one of my intermediate or advanced programs, or train for longer distances, 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.
Workout #3 : Other
Planned Time: 0:00:00
Entire books have been written about the subject of stretching, featuring dozens of stretches, hundreds of stretches. Can there be that many different ways to stretch your muscles? One easy stretch is to Hang Ten. Simply bend over and let your hands hang toward the ground. Don't feel you need to prove your flexibility by touching the ground.
Workout #4 : Run
Planned Time: 0:27:00
Run 3 miles. Over the next half dozen weeks, you will progressively add a mile to your Tuesday workouts every week until you are running 6 miles in Week 6. That's when the racing begins. In the second 6-week cycle, you will alternate 4, 5 or 6 mile runs on this day. It is all part of a gradual build-up, but the emphasis is as much on speed as on distance.
Workout #5 : Run
Planned Time: 0:40:00
I've reserved this day right in the middle of the work week for some of your hardest training. For the first 6 weeks of the 12-week program, you run hills. Then in the second 6 weeks, you shift to the track. Select a hill about a quarter-mile long, but don't worry about pitch or the exact distance. Run up hard, as hard as you might doing a 200 or 400 repeat on the track. Then turn and jog back down. Since today's workout is listed as 3 x Hill, repeat your uphill run three times. Be sure to warm up by jogging a mile or two before and cool down with the same distance after. That will give you a workout today of about 4.5 miles--but counting mileage is not important.
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. 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 training so you'll reach the starting line ready to perform to the best of your ability.
Workout #7 : Run
Planned Time: 0:27:00
Run the same workout that you did on Monday: 3 miles. Follow that run by doing some strength training for about 15-30 minutes. Check the screens Stretch & Strengthen on halhigdon.com for suggestions as to which exercises work best. Put together a regular routine that you can use each Monday and Thursday.
Workout #8 : Strength
Planned Time: 0:00:00
A basic strength-training exercise is the military press. Stand in front of the weights, eyes forward, chest and back straight, feet apart about equal to the width of your shoulders. Reach down and lift the barbell, bringing it to shoulder height, then push it straight overhead. Repeat. (You also can use dumbbells or machines in a fitness center to do the same lift.)
Workout #9 : Day Off
Planned Time: 0:00:00
Friday in many training programs for different distances is a day of rest, to allow you to gather strength for a weekend of hard running. In this intermediate program, you will get two days of tough training on Saturdays and Sundays, so take today off.