Hal Higdon : Running - Marathon and Half-Marathon

PLUS: Hal Higdon's 1/2 Marathon: Intermediate: The Intermediate Half Marathon Training Program is for experienced runners: individuals who have left their Novice roots behind and who want to improve their performances. Each day I will send you an email message telling you what to run and offering a tip about training. For more information, visit my website: halhigdon.com.

PLUS: Hal Higdon's 1/2 Marathon: Novice 1: The Novice 1 Half Marathon Training Program is designed for beginning runners who want to prepare for their first 13.1-mile race. If you have run several half or full marathons before, you might want to take a look at my Novice 2 half marathon program. Each day I will send you emails telling you how to train. For more information, visit my website: halhigdon.com.

PLUS: Hal Higdon's 1/2 Marathon: Novice 2: Half Marathon Novice 2 fills the gap between the former Novice (now Novice 1) half marathon program and the Intermediate program. Novice 1 targets beginners. These are new runners who have only begun to train. The Intermediate program serves more experienced runners, those who have raced several half marathons and/or full marathons. Take a look at all three programs before you buy and see which group you might fit into best.

This Novice 2 half marathon program is very similar to my Novice 2 program for the full marathon. The pattern is the same. Fridays and Mondays are rest days surrounding the harder weekend workouts: long runs on Saturdays, cross training on Sundays. The midweek workouts on Tuesdays, Wednesdays and Thursdays also mimic the pattern of my novice marathon programs. One difference between Novice 1 and Novice 2 is that I prescribe some running at race pace midweek. All the directions plus a chart are available on attachments to this program or on my website: halhigdon.com. Every day I will send you emails telling you what to run that day and offering tips on training. If you have any questions, ask them on my Hal Higdon Bulletin Boards, available through TrainingPeaks. Never before has training for a half marathon been easier.

PLUS Hal Higdon's 1/2 Marathon: Walking: This is a program designed especially for walkers training for the half marathon (13.1 miles). If you plan to run the half marathon rather than walk, check out one of my other programs at this distance designed for runners. You will receive daily emails telling you how to train and offering tips on that training. For additional information on how to walk a half marathon, visit my website: halhigdon.com.

PLUS: Hal Higdon's 10-K--Advanced: This 10-K Training Program is for Advanced runners, those individuals who compete regularly in races up to 10-K or beyond and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork. If that sounds like too much training, and this is your first 10-K race, you might be more comfortable using one of the programs designed for Novice or Intermediate runners. Check them out before you click on the Purchase button. Each day, I will send you an email telling you what to run and also offering tips about training. For more information and directions, visit my website: halhigdon.com.

PREMIUM: Hal Higdon's 10-K--Intermediate: This is the Intermediate 10-K Training Program, for runners who want to improve their performances. What defines an Intermediate runner? You should be running five to six times a week, averaging 15-25 miles weekly training. You probably also should have run a half dozen or more races at distances between the 5-K and the Half-Marathon. With that as background, you now need a somewhat more sophisticated schedule to improve. Each day, I will send you an email telling you what to run and also offering tips about training. For more information and directions, visit my website: halhigdon.com.

PLUS: Hal Higdon's 10-K--Novice: This program has been designed for new runners looking for a training program to prepare them for a 10-K race. Or for experienced runners, looking for an easy schedule involving a relatively low level of weekly miles. Each day, I will send you an email telling you what to run and also offering tips about training. For more information and directions, visit my website: halhigdon.com.

PLUS: Hal Higdon's 10-Mile--Advanced: The following 10-week schedule is for Advanced runners: individuals who compete regularly in races up to 10-Miles or beyond and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork. If that sounds like too much training, and this is your first 10-Mile race, you might be more comfortable using one of the programs designed for Novice or Intermediate runners. Each day I will send you an email telling you what to run and offering training tips. For more information and directions, visit my website: halhigdon.com.

PLUS: Hal Higdon's 10-Mile--Intermediate: This 10-week Intermediate Training Program was designed to be used by runners preparing for a 10-Mile Run. My picture of an Intermediate runner is one who wants to improve his or her performance. You should be running five to six times a week, averaging 15-25 miles weekly training. Each day I will send you an email telling you what to run and offering training tips. For more information and directions, visit my website: halhigdon.com.

PLUS: Hal Higdon's 10-Mile--Novice: This 10-week training program is designed for Novice runners training for a 10-Mile run. It should be most helpful for first-timers, those who have done little or no running before. If you are very experienced--a runner used to doing at least some speed training--you might be happier with one of my other training programs (Intermediate or Advanced) for the 10-Mile. Each day I will send you an email telling you what to run and offering training tips. For more information and directions, visit my website: halhigdon.com.

PLUS:Hal Higdon's 15k--Advanced: The following 15-K schedule is for Advanced runners: individuals who compete regularly in races that distance or beyond and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork. If that sounds like too much training, and this is your first 15-K race, you might be more comfortable using one of the programs designed for Novice or Intermediate runners. Each day, I will send you an email telling you what to run and also offering tips about training. For more information and directions, visit my website: halhigdon.com.

Hal Higdon's 15k--Intermediate: The following schedule is for Intermediate runners: individuals who want to improve their 15-K performances. What defines an Intermediate runner? You should be running five to six times a week, averaging 15-25 miles weekly training. You probably also should have run one or more races at distances between the 10-K and the Half-Marathon. With that as background, you now need a somewhat more sophisticated schedule so as to improve. Each day, I will send you an email telling you what to run and also offering tips about training. For more information and directions, visit my website: halhigdon.com.

PLUS: Hal Higdon's 15k--Novice: This is a training program designed specifically for Novice runners who want to do a 15-K race. It will be most helpful for first-timers, those who have done little or no running before, but it also can be used by veteran runners looking for a gentle training program for this medium road race distance. If you are very experienced--a runner used to doing at least some speed training--you might be happier with one of my other 15- K training programs: Intermediate or Advanced. Each day, I will send you an email telling you what to run and also offering tips about training. For more information and directions, visit my website: halhigdon.com.

PLUS: Hal Higdon's 2nd-Time Marathon--2 weeks: This two-week 2nd-Time training program, bridging the gap between two marathons, is only for the hard core: experienced runners who are well trained, who are able to recover rapidly. Each day I will send you an email telling you what to run and also offering training tips. For more information, look for the Multiple Marathons file on my website: halhigdon.com.

PLUS: Hal Higdon's 2nd-Time Marathon--3 weeks: This is one of several programs designed for runners planning to do two or more marathons with minimum rest between. This is my 2nd-Time Program for runners with three weeks between their marathons. I also have interactive programs for runners doing marathons with 2-8 weeks rest. Make sure you pick the correct program. Each day I will send you an email message telling you what to run and offering training tips. For more information, visit halhigdon.com.

PLUS: Hal Higdon's 2nd-Time Marathon--4 weeks: This is one of several programs designed for runners planning to do two or more marathons with minimum rest between. This is my 2nd-Time Program for runners with four weeks between their marathons. I also have interactive programs online for those whose marathons are 2-8 weeks between marathons. Be sure you pick the right program. Each day I will send you an email telling you what to run and offering training tips. For more information, visit my website at halhigdon.com.

PLUS: Hal Higdon's 2nd-Time Marathon--5 weeks: This is one of several programs designed for runners planning to do two or more marathons with minimum rest between. This is my 2nd-Time Program for runners with five weeks between their marathons. I also have interactive programs already online for runners doing marathons with 2-8 weeks rest. Make sure you pick the correct program. Each day I will send you emails telling you what to run and offering tips on your training. For more information, visit my website: halhigdon.com.

Hal Higdon's 2nd-Time Marathon--6 weeks: This is one of several programs designed for runners planning to do two or more marathons with minimum rest between, this one for runners with 6 weeks between their marathons. I also have interactive programs already online for those whose marathons are from 2 to 8 weeks apart. Each day I will send you an email telling you what to run and offering training tips. For more information, visit my website: halhigdon.com.

PREMIUM: Hal Higdon's 2nd-Time Marathon--7 weeks: This 2nd-Time program is designed for runners who want to run two marathons with seven weeks between them. I also have interactive programs already online for runners doing marathons with 2-8 weeks rest. Make sure you pick the correct program. Each day I will send you emails telling you what to run and also offering training advice. For more information, visit my website: halhigdon.com.

PLUS: Hal Higdon's 2nd-Time Marathon--8 weeks:This is one of several programs designed for runners planning to do two or more marathons with minimum rest between. This one is for runners with 8 weeks between their marathons. I also have interactive programs already online for those whose marathons are 2-7 weeks between. Be sure you sign up for the correct program with the right end date. Each day I will send you an email message telling you what to run and offering tips. For more information, visit my website: halhigdon.com.

PLUS: Hal Higdon's 5-K--Advanced: This is the Advanced 5-K Training Program. Are you ready for it? Only a small percentage of runners have trained hard enough before or have the natural ability to succeed with this plan. If you are a seasoned veteran of the running wars, an individual who has been running for several years and who has run numerous 5-K races and races at other distances, there comes a time when you want to seek maximum performance. Regardless of your age or ability, you would like to run as fast as you possibly can. You want a training program that will challenge you. Here it is! Each day I will send you an email message telling you what to run, also offering tips. For more information and directions, visit my website at halhigdon.com.

PLUS: Hal Higdon's 5-K: Intermediate: This Intermediate 5-K Training Plan is designed for experienced runners, who have run 5-K races before and want to improve their time by adding more mileage and introducing some speedwork into their training mix. If you are a beginning runner, who has only started to run recently, you might want to consider using my Novice 5-K program instead. If you are a seasoned runner who is used to running a lot of miles at fast speeds, take a look at the Advanced 5-K program before clicking on the Purchase button. When you do, you will begin to receive daily email messages from me telling you what to run and also offering training tips. For more information and directions, visit: halhigdon.com.

PLUS: Hal Higdon's 5-K--Novice:This Novice 5-K Training Plan is designed for beginning runners or for runners who want to take a low-mileage approach to their training. If you are an experienced runner, who has run several 5-K or 10-K races before, you might want to consider my Intermediate, or even Advanced, 5-K programs before clicking on the Purchase button. When you do, you will receive daily email messages telling you what to run along with tips on training. For more information and details, visit my website: halhigdon.com

PLUS: Hal Higdon's 8k--Advanced: This plan is designed for Advanced runners training for an 8-K race. I would define Advanced runners as individuals who compete regularly in races up to 8-K or beyond and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork. If that sounds like too much training, and this is your first 8-K race, you might be more comfortable using one of the programs designed for Novice or Intermediate runners. Each day I will send you an email message telling you what to run and also offering training tips. For more information and directions, visit my website at halhigdon.com.

PLUS: Hal Higdon's 8k--Intermediate: This training plan is designed for Intermediate runners readying themselves for an 8-K race, and like all my intermediate training programs, it is for individuals who want to improve their performances. What defines an Intermediate runner? You should be running five to six times a week, averaging 15-25 miles weekly training. You probably also should have run a half dozen or more races at distances 5-K and above, maybe even a marathon or two. With that as background, you now need a somewhat more sophisticated schedule so as to improve. If that doesn't sound like you, you might be more comfortable using one of my programs designed for Novice or Advanced runners. When you sign up, you will receive daily email messages telling you what to run along with training tips. For more information and directions, visit my website at halhigdon.com

PLUS: Hal Higdon's 8-K--Novice:This program is designed for Novice runners, mostly first-timers, training for an 8-K race. If you are an experienced runner, you might want to examine my Intermediate or Advanced 8-K programs before clicking the Purchase button. When you do, you will receive daily email messages telling you what to run along with training tips. For more information and directions, visit my website at halhigdon.com

PLUS: Hal Higdon's Base Training--Advanced: This Base Training Program for Advanced runners was designed to bridge the three-month gap between my Winter Training Program and the start of my 18-week training programs leading to a fall marathon. Its goal is to show very experienced runners how to develop a base to help them achieve peak performance. Although it works best in spring, you can use it any time of year you want to focus on fitness and conditioning. Regardless of when you use this program, each day I will send you email messages telling you how to run and offering training tips. For more information and direction, visit halhigdon.com.

PLUS: Hal Higdon's Base Training--Intermediate: This Base Training Program for Intermediate runners was designed to bridge the three-month gap between my Winter Training Program and the start of my 18-week training programs leading to a fall marathon. Its goal is to show runners how to develop a base to help them move up to the next fitness level. Although the program works best in spring, you can use it any time of year you want to focus on fitness and conditioning. Regardless of when you use this program, each day I will send you email messages telling you how to run and offering training tips. For more information and directions, visit halhigdon.com. If you are planning to use this program to launch yourself into marathon training, I have a 30-week Personal Best program that combines this program with my Intermediate marathon program.

PLUS: Hal Higdon's Base Training--Novice: This 12-week Base Training Program for Novice runners is one of my easiest. It is designed to get you in shape so that, later, you can begin my 18-week Novice Marathon Training Program aimed at a marathon. Each day I will send you email messages telling you how to run and offering training tips. Be aware also that if you do plan to use Base Training to launch you into marathon training, I have 30-week Novice Supreme program that combines this program with my novice marathon program.

PLUS: Beginning Runner's Guide: 30/30 Plan: My 30/30 Plan, is for beginning runners, true novices, those of you who never have run before, but who would like to become a runner, whether for fitness or to some day run a marathon. This is how you begin. The 30/30 Plan features 30 minutes of walking/running for 30 consecutive days. If you think you need more time to get in shape, you can lengthen your 30 days to 60 days by running and walking every other day. Choose my 30/60 plan instead. For more information, check the Beginning Runner's Guide on my website: halhigdon.com.

PLUS: Beginning Runner's Guide--The 30/60 Plan: This 30/60 plan is for beginning runners, true novices, those of you who never have run before, but who would like to become a runner, whether for fitness or to some day run a marathon. It differs from my 30/30 plan only in that you take twice as long to complete it, walking or running every other day instead of every day. For more information on how to begin, visit the Beginning Runner's Guide on my website, halhigdon.com.

PREMIUM: Hal Higdon's Marathon 3 Previously named Novice 3, this program does fit conveniently between Novice 2 and Intermediate 1, but its main feature (and appeal) is that it offers only three days of running and an extra dose of cross training for those of us who need a bit more rest between our running workouts. Marathon 3, thus, is for experienced runners, those who have been running a year or two or more and who have raced at distances between 5-K and the marathon. It is not an easy program. Expect to run more miles on those three days. You will also run three long runs of 20 miles in a program lasting 24 weeks. Each day I will send you an email telling you how to train, offering tips as well. For more information, visit my websire, halhigdon.com.

PLUS: Hal Higdon's Marathon Recovery--Advanced: Recovery after the marathon should begin almost the minute you exit the finish chute. This 5-week post-marathon training program for Advanced runners is designed to help you heal your wounds and recover as rapidly as possible so you can move on to new goals. Each day I will send you an email telling you what to run and offering training tips. For more information and directions, visit my website: halhigdon.com.

PLUS: Hal Higdon's Marathon Recovery--Intermediate: Recovery after the marathon should begin almost the minute you exit the finish chute. This 5-week post-marathon training program for Intermediate runners is designed to help you heal your wounds and recover as rapidly as possible so you can move on to new goals. Each day I will send you an email telling you what to run and offering training tips. For more information and directions, visit my website: halhigdon.com.

PLUS: Hal Higdon's Marathon Recovery--Novice: Recovery after a marathon should begin almost the minute you exit the finish chute. This 5-week post-marathon training program is designed to help Novice runners heal your wounds and recover as rapidly as possible so you can move on to new goals. Each day I will send you an email telling you what to run and offering training tips. For more information, visit my website: halhigdon.com.

PLUS: Hal Higdon's Marathon--Advanced 1: This training program for Advanced 1 marathoners is a progressive buildup--similar to that for Novice and Intermediate runners, except you start at 10 miles and peak with three 20-milers. There is also more training at marathon pace (usually Saturdays, the day before Sunday long runs). The major difference, however, is the addition of speedwork. Advanced 1 has one day of speedwork; Advanced 2, two. Pick your poison. 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.

PLUS: Hal Higdon's Marathon--Advanced 2: My Advanced 2 Marathon Training Program is the toughest one I offer. Be aware of that before you punch the purchase button. It is definitely not for beginners running their first marathon. It may not even be for very seasoned runners with 10 or 20 marathons under their belts. In addition to a high level of mileage and three 20-milers, Advanced 2 prescribes two days of speedwork. Sign up and 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.

This premum program is designed for Advanced 1 runners doing the Chicago Marathon on Sunday, October 13, 2013. If you are training for a marathon with a different end date, you need to select one of my other programs.

The 18-week build-up begins on Monday, June 10. You will not begin to receive daily email messages until just before that date.

Advanced 1 follows a progressive buildup--similar to that for Novice and Intermediate runners, except you start at 10 miles and peak with three 20-milers. There is also more training at marathon pace (usually Saturdays, the day before Sunday long runs) plus one day of speedwork each week. Every day I will send you emails telling you what to run and offering training tips. For more information, visit the marathon screens on my website: halhigdon.com.

This Hal Higdon PLUS version of my Advanced 2 program is designed specially for runners training for the Chicago Marathon on Sunday, October 13, 2013. If you are training for a marathon with a different end date, back up and select one of my other training programs.

The 18-week training window begins Monday, June 10. You will not begin to get daily email messages until just before that date.

Be warned: My Advanced 2 Marathon Training Program is the toughest one I offer. Be aware of that before you sign up. It is definitely not for beginners running their first marathon. It may not even be for very seasoned runners with 10 or 20 marathons under their belts. In addition to a high level of mileage and three 20-milers, Advanced 2 prescribes two days of speedwork. That's not easy. If you think you're capable of accepting this ultimate challenge, 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.

Hal Higdon's Marathon--Intermediate 1: This premium program is designed for runners training for the 2013 Chicago Marathon on October 13, 2013. If you are running a different race with a different end date, you must chose a different plan.

The 18-week training window opens Monday, June 10. You will not begin to get daily email messages until just before that date.

Intermediate 1 features more mileage than my novice programs. You should be a fairly experienced runner to choose it. Every day I will send you emails telling you what to run and offering training tips. For more information, visit the marathon screens on my website: halhigdon.com.

This premium Intermediate 2 Marathon Training Program is designed specially for runners planning to do the Chicago Marathon on Sunday, October 13, 2013. If you are training for a marathon with a different end date, you need to back up and select one of my standard marathon programs.

The 18-week training window begins Monday, June 10. You will not begin to get daily email messages until just before that date.

Intermediate 2 offers a little bit more mileage than Intermediate 1, including three 20-milers. 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.

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

Hal Higdon's Marathon: Chicago 2013, Novice 2: This premium program is designed specifically for those running the Chicago Marathon on October 13, 2013. If you are planning to run another race, you need to pick another program.

The 18-week training window begins Monday, June 10. You will not begin to get daily email messages until just before that date.

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.

PLUS: Hal Higdon's Marathon--Intermediate 1: This is my Intermediate 1 Marathon Training Program, one step up from Novice 2. It is designed for runners who may have used my novice programs to run their first marathons and who are now looking to increase--at least slightly--their training levels hoping to improve their Personal Records. It is not recommended for runners doing their first marathon. If that is you, check out the descriptions of the novice programs before deciding which program to purchase. Each 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 halhigdon.com.

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.

PLUS: Hal Higdon's Marathon: Novice 1: This is my most popular program: the Novice 1 Marathon Training Program. If you are training for your first marathon, this is the training program for you! Even if you are an experienced marathoner, you may choose this as a gentle and low-mileage approach to your favorite sport. More than a hundred thousand runners have used it with success. It will get you to the starting line--and finish line. Each 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.

PREMIUM: Hal Higdon's Marathon--Novice 2: 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.

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.

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.

PLUS: Hal Higdon’s Summer Cross Country Training Program: This Cross Country Training Program is designed for high school runners, but also for coaches looking for a well-organized schedule that they can modify for their own purposes. It provides ten weeks of training, enough to bridge that period between the middle of June and the start of the racing season toward the end of August. Each day, you will receive emails telling you how to run and offering tips about training. For more information on how to use this program, check the attached Training Plan description file or visit my website: halhigdon.com.

PLUS: Hal Higdon's Triathlon 1 Training Program: This program is designed for runners (and other athletes) who want to use a variety of sports and exercises to get fit and stay fit. Triathlon 1 combines the three sports of the triathlon (swimming, biking, running) with strength training and walking. It is not designed to prepare you to compete in a triathlon, although you certainly could do one if your goal is mainly to finish. Each day I will send you an email message telling you how to work out and offering training tips. For more information, visit my website: halhigdon.com.

PLUS: Hal Higdon's Triathlon 2 Training Program: This Triathlon 2 Training Program is designed for runners who would like to test their fitness in a triathlon by adding swimming and cycling to their workout routines. It assumes a moderately high level of fitness, certainly an ability to finish 5-K or 10-K races if not marathons. It can prepare you to participate in sprint triathlons, those shorter than the Olympic distances: 1500 swim, 40-K bike, 10-K run. Each day I will send you an email telling you how to work out and offering training advice. For more information, visit my website: halhigdon.com.

PLUS: Hal Higdon's Triathlon Supreme Program: This Triathlon Supreme Training Program is simply my 8-week Triathlon 1 and Triathlon 2 Training Programs connected in a 16-week version at a discount price. Triathlon 1 was designed as a program for individuals who wanted to stay fit using the three triathlon events of swimming, cycling and running but without any plans to enter a competitive triathlon. Triathlon 2 was the next step upward, designed for individuals whose end goal was a triathlon. More specifically, Triathlon Supreme is designed to get you ready for sprint triathlons, those shorter than the 1500/40K/10K Olympic distance. Each day I will send you an email message telling you how to workout and offering training tips. For more information, visit my website: halhigdon.com.

Hal Higdon: 1/2 Marathon--Intermediate: The Intermediate Half Marathon Training Program is for experienced runners: individuals who have left their Novice roots behind and who want to improve their performances. Each day I will send you an email message telling you what to run and offering a tip about training.

This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.

For more on training, visit my website: halhigdon.com

Hal Higdon: 1/2 Marathon--Novice 1: This basic Novice Half Marathon Training Program is designed both for beginning runners who want to prepare for their first 13.1-mile race, but also for experienced runners interested in a fail safe program that will allow them to excel without making excessive demands upon their time. Each day I will send you emails telling you how to train.

This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.

For more on training, visit my website: halhigdon.com

Consider also visiting halhigdon.bluefinapps.com to obtain an app for your iPhone or other e-device.

Hal Higdon: 1/2 Marathon--Novice 2: Half Marathon Novice 2 fills the gap between the former Novice (now Novice 1) half marathon program and the Intermediate program. Novice 1 targets beginners. These are new runners who have only begun to train. The Intermediate program serves more experienced runners, those who have raced several half marathons and/or full marathons. Take a look at all three programs before you buy and see which group you might fit into best.

This Novice 2 half marathon program is very similar to my Novice 2 program for the full marathon. The pattern is the same. Fridays and Mondays are rest days surrounding the harder weekend workouts: long runs on Saturdays, cross training on Sundays. The midweek workouts on Tuesdays, Wednesdays and Thursdays also mimic the pattern of my novice marathon programs. One difference between Novice 1 and Novice 2 is that I prescribe some running at race pace midweek. All the directions plus a chart are available on attachments to this program or on my website: halhigdon.com. Every day I will send you emails telling you what to run that day. If you have any questions, ask them on my Hal Higdon Bulletin Boards, accessible through TrainingPeaks. Never before has training for a half marathon been easier.

This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.

For more on training, visit my website: halhigdon.com

Consider also visiting halhigdon.bluefinapps.com to obtain an app for your iPhone or other e-device.

Hal Higdon: 10-K--Novice: This is my Novice 10-K training program. It lasts eight weeks and has been designed for new runners looking for a training program to prepare them for a 10-K race. Or for experienced runners, looking for an easy schedule involving a relatively low level of weekly miles. Each day, I will send you an email telling you what to run.

This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.

For more on training, visit my website: halhigdon.com

Hal Higdon:5-K--Novice:This Novice 5-K Training Plan is designed for beginning runners or for runners who want to take a low-mileage approach to their training. Each day I will send you email messages telling you what to run.

This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.

For more on training, visit my website: halhigdon.com

BASIC: Introduction: This 52-week interactive program is exactly what the title says, A Year of Tips. Each morning for an entire year, I will sent you an email offering some comment or suggestion about the sport of long distance running. Check the Plan Preview for an example of tips you will receive.
And you don't have to begin on January 1. You can sign up for the program now, and I will be coming to your email box for the next 52 weeks. You can also sign up for this program while following any other of my interactive training programs and get a double dose of wisdom.

A Year of Tips: 2013: This is not a training program, but rather 52 weeks of daily tips. Each morning, I will send a motivational message to you by email. Check the Plan Preview for an example of what you'll receive. You can sign up for thse tips any time of the year. Just select the proper start date, and I'll be with you for inspiration the next 52 weeks.

For more information on training, visit my Web site: halhigdon.com.

Hal Higdon: Beginning Runner's Guide--The 30/30 Plan: This is my Basic 30/30 Plan. It is for beginning runners, true novices, those of you who never have run before, but who would like to become a runner, whether for fitness or to some day run a marathon. This is how you begin. The 30/30 Plan features 30 minutes of walking/running for 30 consecutive days. If you think you need more time to get in shape, you can lengthen your 30 days to 60 days by running and walking every other day. Choose my 30/60 plan instead.

For more information, check the Beginning Runner's Guide on my website: halhigdon.com.

Hal Higdon: Marathon--Intermediate 1: This is my Intermediate 1 Marathon Training Program, one step up from Novice 2. It is designed for runners who may have used my novice programs to run their first marathons and who are now looking to increase--at least slightly--their training levels hoping to improve their Personal Records. It is not recommended for runners doing their first marathon. If that is you, check out the descriptions of the novice programs before deciding which program to purchase. Each day I will send you emails telling you what to run and offering training tips.

This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.

For more on training, visit my website: halhigdon.com

Hal Higdon: 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.

This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.

For more on training, visit my website: halhigdon.com

Hal Higdon: Marathon--Novice 1: This is my most popular schedule: Novice 1 Marathon. If you are training for your first marathon, this is the training program for you! Even if you are an experienced marathoner, you may choose this as a gentle and low-mileage approach to your favorite sport. Hundreds of thousands of runners have used it with success. It will get you to the starting line--and finish line. Each day, I will send you emails telling you what to run.

This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.

For more on training, visit my website: halhigdon.com

Consider also visiting halhigdon.bluefinapps.com to obtain an app for your iPhone or other e-device.

Hal Higdon: Marathon--Novice 2: 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.

This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.

For more on training, visit my website: halhigdon.com

Consider also visiting halhigdon.bluefinapps.com to obtain an app for your iPhone or other e-device.

Introduction: Are you a new runner with a limited background in running, yet you still would like to run The Chicago Marathon on Sunday, October 13, 2013? This Novice Supreme Program is the training plan for you. Please note, however, that this program is specific to Chicago. If you are training for another marathon with a different end date, you need to check my training menu for programs general to all marathons.

Novice Supreme combines my 12-week Novice Spring Training Program with my 18-week Novice 1 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 1 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.

Below are some general instructions to get you started. As you continue to train, each daily email will provide you with information on how to prepare for a marathon. If you have questions, be sure to visit my Hal Higdon Forums, where I respond to specific questions related to all my training programs.

The 12-week Spring Training Program for Novice runners is one of my easiest. It is designed to get you in shape so that you can begin my 18-week Novice 1 Marathon Training Program, one that has been used by perhaps a quarter million runners already.

There's no better way to become a runner than by following my graduated programs. You begin with a 3-miler the first weekend (and 9 total miles that week) and in a dozen weeks, you do a 6-miler on the weekend and 15 total miles. That brings you to the start point for my 18-week Novice 1 marathon training program.

No special instructions are necessary. All you need to know is contained in the daily email messages I will send you telling you what to run each day and offering tips on many other aspects of running. Further information can be found on my Web site: www.halhigdon.com.

It is easier to become a marathon runner than you might think. Begin today!

Introduction: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).

But you need time to complete it, a full 30 weeks between now and your marathon. If you have less than that time you might want to consider one of my standard marathon training programs lasting 18 weeks. Note also that this specific program is designed only for those planning to run The Chicago Marathon on Sunday, October 13, 20013. If you want to train for a marathon with a different end date, you need to back up and select another plan.

If truth be told, Personal Best is not exactly a new marathon training program, but rather two training programs combined for the convenience of Intermediate runners. Personal Best 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.

Most important, I can offer you this 30-week program at a lower price than if you signed up separately for the two programs on which it is based.

You will receive daily emails telling you what to run, also offering motivational tips. For additional information, please access the instructions available on my Website, halhigdon.com. And if you need to ask me questions, you can do so by going to the Hal Higdon Forums, available through TrainingPeaks.

This is a great training program, in fact two great training programs for an unbeatable price available only to runners training for Chicago. Good luck with all your running goals.

Hal Higdon's Winter Training Plan: This is a training plan for runners living in cold-weather areas who can train either indoors or outdoors. But it can be used by runners living in warm-weather climates as well. The program lasts 13 weeks and can be used during a time of the year when runners do need some extra motivation to maintain training, if only because the days are shorter. Lack of sunshine can be as much a downer as ice and snow on the road. Each day you will receive an email message with three segments: 1) an outdoor running workout, 2) an indoor running workout, and 3) information related to many subjects from stretching and strength training to integrating these workouts with your running routine. You pick and choose what to run each day, either indoors or out. For more information on training, visit halhigdon.com.