Hal Higdon Training Programs. Half Marathon Training Guide Novice 1 Program. Click here for the Training. Peaks interactive version of Half Novice 1 Click here to add an app to your i. Phone for Novice 1. Driver Navigator Serial here. BEFORE STARTING TO TRAIN FOR A HALF MARATHON, you need to possess a basic fitness level. But assuming no major problems, most healthy people can train themselves to complete a 1. This free guide will tell you how. Much more information is contained in my book, Hal Higdons Half Marathon Training, scheduled for publication by Human Kinetics this spring. The following schedule assumes you have the ability to run 3 miles, three to four times a week. If that seems difficult, consider a shorter distance for your first race. Marathon Training Guide Novice 1. Click here for the TrainingPeaks interactive versions of all my progrsams. HERE IS MY NOVICE 1 PROGRAM, the most popular of all my. Marathon Training Program Mileage BuildUp Building a Base Without question, the most important area one should focus upon prior to beginning marathon training is to. The terms used in the training schedule are somewhat obvious, but let me explain what I mean anyway. Pace Dont worry about how fast you run your regular workouts. Run at a comfortable pace, a conversational pace. If you cant do that, youre running too fast. For those wearing heart rate monitors, your target zone should be between 6. Distance The training schedule dictates workouts at distances, from 3 to 1. Dont worry about running precisely those distances, but you should come close. Pick a course through the neighborhood, or in some scenic area. In deciding where to train, talk to other runners. GPS watches make measuring courses easy. Rest Rest is as important a part of your training as the runs. You will be able to run the long runs on the weekend better if you rest before, and rest after. Long Runs The key to half marathon training is the long run, progressively increasing in distance each weekend. Over a period of 1. Then, after a brief taper, you jump to 1. The schedule below suggests doing your long runs on Sundays, but you can do them Saturdays, or any other convenient day,Cross Train On the schedule below, this is identified simply as cross. What form of cross trainingYour 12 Week Training Guide for Half Marathon Walk by time DAY Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12. STACK Expert Rob DeCillis provides a complete 8week Spartan training program designed to prepare you for the Spartan Beast race. Its tough This 12week halfmarathon training program will help you cover 13. Aerobic exercises work best. It could be swimming, cycling, walking see below, cross country skiing, snowshoeing, or even some combination that could include strength training. Cross train on Wednesdays andor Saturdays. Cross training days should be considered easy days that allow you to recover from the running you do the rest of the week. Walking Walking is an excellent exercise that a lot of runners overlook in their training. I dont specify walking breaks, but feel free to walk during your running workouts any time you feel tired. Be aware that I also offer a separate half marathon training program for those who plan to walk all the way. Chupke Se Koi Aayega Song. Strength Training If you never have lifted weights before, now might not be the best time to start. Wait until after completing this program. If you are an experienced lifter, continue, although you may want to cut back somewhat as the mileage builds near the end. Tuesdays and Thursdays after your run would be good days on which to lift. Racing Consider doing a couple of races to familiarize yourself with the sport. I have suggested a 5 K race at the end of Week 6 and a 1. K race at the end of Week 9. If you cant find races at those distances on the weeks suggested, feel free to modify the schedule. Juggling Dont be afraid to juggle the workouts from day to day and week to week. Be consistent with your training, and the overall details wont matter. Running 1. 3. 1 miles is not easy. If it were easy, there would be little challenge to an event such as the half marathon. Whether you plan your half as a singular accomplishment or as a stepping stone to the even more challenging full marathon, crossing the finish line will give you a feeling of great accomplishment. Marathon Training Program - 8 Week' title='1 2 Marathon Training Program - 8 Week' />Good luck with your training. Week. Mon. Tue. Wed. Thu. Fri. Sat. Sun. Rest. 3 m run. 2 m run or cross. Rest. 30 min cross. Rest. 3 m run. 2 m run or cross. Rest. 30 min cross. Rest. 3. 5 m run. Rest. 40 min cross. Rest. 3. 5 m run. Rest. 40 min cross. Rest. 4 m run. 2 m run or cross. Rest. 40 min cross. Rest. 4 m run. 2 m run or cross. Rest or easy run. Rest. 5 K Race. 7Rest. Rest. 50 min cross. Rest. 4. 5 m run. Rest. 50 min cross. Rest. 5 m run. 3 m run or cross. Rest or easy run. Rest. 10 K Race. Rest. Rest. 60 min cross. Jolly Card Poker Game. Rest. 5 m run. 3 m run or cross. Rest. 60 min cross. Rest. 4 m run. 3 m run or cross. Rest. Rest. Half Marathon Half Marathon Training Novice 1 Novice 2 Intermediate 1 Intermediate 2 Advanced HM3 Walk. Click here for Hal Higdons Half Marathon Training.