Hal Higdon PLUS: Novice Supreme Marathon Training Program
30 weeks - $49.95
Total Miles: 595
Total Hours: 117
Total Miles: 595
Total Hours: 117
PLUS: Hal Higdon's Novice Supreme Marathon Training: Are you a new runner with a limited background in running, yet you still would like to run a marathon? This Novice Supreme Program is the training plan for you! It combines my 12-week Novice Spring Training Program with my 18-week Novice Marathon Training Program, but at a discount price compared to what you would pay for each program separately. You begin training 30 weeks ahead of your planned marathon with a long run of only 3 miles in the first week of training. Then after 12 weeks of graduated training, you make an easy transition to my 18-week Novice Marathon Training Program that leads to a marathon of your choice. If you want success in your first marathon, this is the way to go. 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 : Day Off
Custom
Planned Time: 0:00:00
PREMIUM: Welcome to my Novice Supreme Marathon Training program, a 35-week plan aimed at a marathon of your choice. Novice Supreme combines my 12-week Spring Training Program with my 18-week Marathon Training Program, both aimed at getting a beginning runner ready to run 26 miles 385 yards. Add to that my 5-week recovery program, available at a discount if you follow the sign-up instructions in the final week. If you are a new runner starting 30 weeks before your marathon, this is the best way to go. This first week begins with a 3-mile long run on Saturday, easy enough for you to do I hope, but by Week 30, you'll be running 26 miles 385 yards. So let us begin! Monday is always a day of rest in my novice programs. Rest is important for recovery after the weekend's workouts. So take the day off.
Planned Time: 0:00:00
PREMIUM: Welcome to my Novice Supreme Marathon Training program, a 35-week plan aimed at a marathon of your choice. Novice Supreme combines my 12-week Spring Training Program with my 18-week Marathon Training Program, both aimed at getting a beginning runner ready to run 26 miles 385 yards. Add to that my 5-week recovery program, available at a discount if you follow the sign-up instructions in the final week. If you are a new runner starting 30 weeks before your marathon, this is the best way to go. This first week begins with a 3-mile long run on Saturday, easy enough for you to do I hope, but by Week 30, you'll be running 26 miles 385 yards. So let us begin! Monday is always a day of rest in my novice programs. Rest is important for recovery after the weekend's workouts. So take the day off.
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: 0:15:00
Run 1.5 miles. Over the next 12 weeks, you will progressively add a half mile to your Tuesday workouts every third or fourth week so that by Weeks 11 and 12, you will be up to 3.0 miles for this mid-week workout. If even running 1.5 miles seems a strain for you, don't hesitate to mix in walking breaks. In setting time estimates, I assume you run at a 10:00 pace per mile.
Workout #5 : Run
Planned Time: 0:30:00
No rest for the wicked. Run 3.0 miles, twice what I asked you to run on Tuesday and equal to the length of your longest run of the week on Sunday. The training dose of 3.0 miles each Wednesday will continue for the first dozen weeks of this program. You will still be running 3.0 miles on Wednesday of Week 12, at which point I'll start asking you to do more. This is not without purpose. While this schedule becomes increasingly more difficult (or at least has an increasing number of miles), it would be too stressful to increase mileage each day of the week. By the time you get to Week 12, you'll consider this as an easy day. If covering 3.0 miles for a midweek workout seems too difficult at this point in your training, feel free to take some walking breaks
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: 0:15:00
Run the same distance that you did on Tuesday: 1.5 miles. Again, remember the walking-break option I suggested for your runs the previous two days.
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 nearly all my training programs for different distances is a day of rest, to allow you to gather strength for the weekend. This one is no exception.