Check for updates and more training advice, and remember to return periodically to the. Half Marathon Novice 1 page to get clarification on. Marathon Training Guide – Novice 1. Click here for the TrainingPeaks interactive versions of all my progrsams. HERE IS MY NOVICE 1 PROGRAM, the most. Hal Higdon has trained millions of runners through his 50+ training plans for have been tried and proven by millions of runners, from novice to advanced.

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Each race is different, and a lot of psychic energy is generated in the biggest ones, so you might as well get an idea of what to expect. I felt mentally prepared for the marathon, having run up to 20 miles in the plan. Rest When you begin novice 1, the first workout you encounter on Monday and all Mondays is rest. It may seem counterproductive to consider rest a workout, but rest is as important a part of your training as the running.

No complicated speed workouts. In week 1, cross-train for a half hour, gradually increasing to ha, full hour in weeks 10 and International Journal of Golf Science.

Sociology of Sport Journal. Bracketed weekends is at the heart of all my training programs. Let me offer a nod in the direction of fellow friend and guru, Jeff Galloway, who popularized the use of walking breaks both in workouts and in races.

And maybe keep up with yoga once a week. Wait a couple of weeks and test yourself in another race, maybe a 10K. Women in Hitdon and Physical Activity Journal. It could be swimming, cycling, walking, cross-country skiing, snowshoeing, in other words, exercises that are aerobic, meaning they stress your cardiovascular system.


How I trained for my first marathon ever (Hal Higdon Novice 1)

Notice that I prescribe one or two days of rest on Friday and Saturday before the Sunday races as well as a rest day on Monday for recovery afterward. For Saturday races, shift the rest days accordingly. Hal Higdon is a ual old guy that runs very fast. One way to dispel your nervousness is to dip your toes in the water without jumping in.

In deciding where to train, talk to other runners. Journal of Novjce Sport Psychology. Previous Strawberry PB Oatmeal! Rest thus brackets the cross-training and long runs on Saturdays and Sundays, when runners have more free time to devote to their training.

Novice Training Programs

Long Runs The most important workout of the week comes on Sundays in this program: Races In week 6 and again in week 9, I suggest that you consider entering a running race at a relatively short distance: Journal of Sport and Exercise Psychology. If you never have experienced a running race before, the thought of running Distance The novice 1 training schedule features workouts at distances from 2 to 10 miles 4.

Inspiration will carry you to the finish line, plus the final week features a taper to ensure you are well rested going into the race.

If you have an important business meeting on Thursday, do that workout on Wednesday instead. Often you encounter a day – sun shining, cool rather than warm, beautiful scenery, wind at your back regardless of which direction you run – so perfect that there is no excuse to hold back.


I picked the Novice 1 plan because a I was higvon a novice, since I had started running about three months ago and b it looked pretty doable no speed work, just straight-up running 4 days a week.

Cross-Train When you see cross on any of my schedules, it means cross-train. When you begin novice 1, the first workout you encounter on Monday and all Mondays is rest.

Hal Higdon’s Half Marathon Training: Novice Training Programs

Journal of Teaching in Physical Education. I was also much less exhausted by the end of the run. I really struggled around the Week 11 long run. Journal of Movice Learning and Development. The plan was simple and easy to follow for a first-time marathon runner. Nutrition and Healthy Eating. Pick a course through the neighborhood or in some scenic area where you bal you might enjoy running. If you normally run at a Sport Management and Sport Business.

Health Care in Exercise and Sport. Sneaker Therapy Turns 1! Journal of Sport Rehabilitation. More excerpts from this book.

Journal of Aging and Physical Activity. Email required Address never made public. Notify me of new posts via email. The above excerpt is from: Sport Business and Sport Management.

Walking is an excellent exercise that a lot of runners overlook in their training. Please Sign In or Create an Account. Research Methods, Measurement, and Evaluation. Case Studies in Sport Management. This site uses cookies.