Hal Higdon's Marathon: Chicago 2009, Novice 2
18 weeks - $39.95
Total Miles: 486
Total Hours: 85
Total Miles: 486
Total Hours: 85
Hal Higdon's Marathon: Chicago 2009, Novice 2: This program is designed specifically for those running the Chicago Marathon on October 11, 2009. If you are planning to run another race, you need to pick another program. But let me introduce you to Novice 2, designed to fit comfortably between Novice 1 and Intermediate 1. Novice 2 is designed for runners who may already have run and finished their first marathons and want to add just a bit more mileage while training for their second or third marathons, hoping to improve their times, perhaps even qualify for the Boston Marathon. Every day 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.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 0:0
Today begins your 18-week countdown to the 2009 Chicago Marathon. This Novice 2 Marathon Training Program fits conveniently between Novice 1 (formerly just Novice) and Intermediate 1. It features 4 days of running a week, like Novice 1, whereas my Intermediate programs add a 5th running day. Nevertheless, Novice 2 offers somewhat more mileage than Novice 1; also, the pace runs normally done on Saturdays in the Intermediate programs have been shifted to Wednesdays in place of the Sorta-Long runs. Another minor difference: The Long Runs begin at a slightly higher level providing a bump in total mileage. I'm also going to ask you to run a 19-mile run as the marathon draws near between runs of 18 and 20 miles. If you already ran your first marathon using Novice 1, Novice 2 will offer a gentle and pleasant step-up for marathons beyond. Let's start today by doing...nothing! Mondays during the 18 weeks of this program are rest days. You know how to rest, don't you? Simply do nothing.
Workout #2
Custom
Planned Time: 0:0
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.
Planned Time: 0:0
Today begins your 18-week countdown to the 2009 Chicago Marathon. This Novice 2 Marathon Training Program fits conveniently between Novice 1 (formerly just Novice) and Intermediate 1. It features 4 days of running a week, like Novice 1, whereas my Intermediate programs add a 5th running day. Nevertheless, Novice 2 offers somewhat more mileage than Novice 1; also, the pace runs normally done on Saturdays in the Intermediate programs have been shifted to Wednesdays in place of the Sorta-Long runs. Another minor difference: The Long Runs begin at a slightly higher level providing a bump in total mileage. I'm also going to ask you to run a 19-mile run as the marathon draws near between runs of 18 and 20 miles. If you already ran your first marathon using Novice 1, Novice 2 will offer a gentle and pleasant step-up for marathons beyond. Let's start today by doing...nothing! Mondays during the 18 weeks of this program are rest days. You know how to rest, don't you? Simply do nothing.
Workout #2
Custom
Planned Time: 0:0
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.
Day #2
Custom
Planned Time: 0:27
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. (This is a slight increase in distance from Novice 1.) 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 #2
Custom
Planned Time: 0:0
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?
Planned Time: 0:27
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. (This is a slight increase in distance from Novice 1.) 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 #2
Custom
Planned Time: 0:0
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?
Day #3
Custom
Planned Time: 0:45
Wednesdays feature another difference between Novice 1 and Novice 2. In the former training program, you do what I call Sorta-Long runs at an easy pace. In the latter program, you do Pace Runs, the same workouts that Intermediate runners do on Saturdays. Today, do 5 miles at marathon pace. You need to implant in your mind what it feels like to run the exact pace needed to meet your goal on marathon day. Pick a measured course where you can catch your time each mile. Measure the course yourself with a GPS watch or run on a track if necessary. Revisit the introductory screen for Novice 2 runners on TrainingPeaks or on halhigdon.com for more directions on how to do Pace workouts.
Workout #2
Custom
Planned Time: 0:0
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.
Planned Time: 0:45
Wednesdays feature another difference between Novice 1 and Novice 2. In the former training program, you do what I call Sorta-Long runs at an easy pace. In the latter program, you do Pace Runs, the same workouts that Intermediate runners do on Saturdays. Today, do 5 miles at marathon pace. You need to implant in your mind what it feels like to run the exact pace needed to meet your goal on marathon day. Pick a measured course where you can catch your time each mile. Measure the course yourself with a GPS watch or run on a track if necessary. Revisit the introductory screen for Novice 2 runners on TrainingPeaks or on halhigdon.com for more directions on how to do Pace workouts.
Workout #2
Custom
Planned Time: 0:0
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.
Day #4
Custom
Planned Time: 0:30
Run the same workout that you did on Tuesday: 3 miles. Follow the run by doing some stretching and strength training for about 15-30 minutes. Go to halhigdon.com, 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 #2
Custom
Planned Time: 0:0
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.
Planned Time: 0:30
Run the same workout that you did on Tuesday: 3 miles. Follow the run by doing some stretching and strength training for about 15-30 minutes. Go to halhigdon.com, 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 #2
Custom
Planned Time: 0:0
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.
Day #5
Custom
Planned Time: 0:0
A day of rest to get ready for the weekend. Each Friday, as the marathon countdown continues, you will be asked to rest. Notice I said rest, not cross-train or play a pickup basketball game or do something else that might get you injured.
Planned Time: 0:0
A day of rest to get ready for the weekend. Each Friday, as the marathon countdown continues, you will be asked to rest. Notice I said rest, not cross-train or play a pickup basketball game or do something else that might get you injured.