Hal Higdon PLUS: Marathon--Chicago 2013, Novice 1
18 weeks - $39.95
Total Miles: 461
Total Hours: 90
Total Miles: 461
Total Hours: 90
Introduction: This is my most popular program: the Novice 1 Marathon Training Program. This premium version is configured for runners training for the Chicago Marathon on Sunday, October 13, 2013. It is the program used by CARA to train runners in its marathon training class aimed at that race. If you are training for another marathon with a different end date, you need to sign up for a different program.
The 18-week training window begins Monday, June 10. You will not begin to get daily email messages until just before that date.
This program is designed for beginning runners, as the Novice 1 label indicates. If you can comfortably get through the first long run of 6 miles at the end of Week 1, you will be primed and ready to go in the Chicago Marathon 18 weeks later. The build-up is both gentle and progressive. You will be following in the footsteps of tens of thousands of runners, who have achieved success with Novice 1.
If you are beyond the beginner status, maybe with several previous races (including a half marathon) in your resume, you might want to consider Novice 2.
For more information on how to use this program, visit my Web site: halhigdon.com
The 18-week training window begins Monday, June 10. You will not begin to get daily email messages until just before that date.
This program is designed for beginning runners, as the Novice 1 label indicates. If you can comfortably get through the first long run of 6 miles at the end of Week 1, you will be primed and ready to go in the Chicago Marathon 18 weeks later. The build-up is both gentle and progressive. You will be following in the footsteps of tens of thousands of runners, who have achieved success with Novice 1.
If you are beyond the beginner status, maybe with several previous races (including a half marathon) in your resume, you might want to consider Novice 2.
For more information on how to use this program, visit my Web site: halhigdon.com
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 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 : Other
Planned Time: 0:00:00
Have questions related to your marathon training? You can ask them by going to my interactive Bulletin Boards, available online through halhigdon.com.
Workout #3 : Day Off
Planned Time: 0:00:00
Today begins the countdown to the 2013 Chicago Marathon. Eighteen weeks to go before you will be standing on the starting line in Grant Park. In this premium training schedule for Novice 1 marathoners, Monday is always a day of rest. Count on it! Rest is important for recovery after the weekend's workouts, particularly as the long runs progress from 6 to 20 miles. Your body needs time to recover. So take the day off. Friday is also a day of rest. In this program you will run on Tuesdays, Wednesdays, Thursdays and Saturdays. Sunday is a day for cross-training. (If you want, you can reverse the order of the Saturday/Sunday workouts.) Let's begin this Monday, the first day of your marathon journey, by contemplating the training that will begin tomorrow. Chicago, here I come!
Workout #4 : Run
Planned Time: 0:30:00
An easy day for novice runners preparing for The Chicago Marathon. 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 8, you'll do 4 miles. In week 5, 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 385 yards in The Chicago Marathon. If even running 3 miles seems a strain for you, don't hesitate to mix in a walking break.
Workout #5 : 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 are just out to have a good time?
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 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 marathon training so you will reach the starting line ready to perform to the best of your ability.
Workout #7 : Run
Planned Time: 0:30:00
Three miles, same as yesterday. As the countdown to Chicago continues, you will begin to run more miles midweek. Every second week (beginning in Week 3), you will add another mile to your Wednesday workout. By Week 15 (the same week in which you do your climactic 20-miler), you will be up to 10 miles this day. This is what 1984 Olympic marathoner and Los Angeles Marathon champion Julie Isphording calls a sorta long run. What you will find most difficult as the mileage progresses from 3 to 10 is not going the distance, but finding time to squeeze a run taking more than an hour into a busy weekday. I'll offer some tips on that when the time comes. In the meantime, have a good run today.
Workout #8 : 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. At 3 miles, you may want to run the full distance. But as the distance builds, and particularly on days when the weather is warm, you will appreciate a short break, particularly to stop for water. Since most novice runners will do some walking in the marathon--if only through the aid stations--you want to practice this as part of your strategy.
Workout #9 : 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.