The Novice Training Program for Marathon runners

By Hal Higdon Author, Marathon: The Ultimate Training Guide

Dear Marathon runners,

Welcome to the novice training program for the Marathon. Our 18-week training program is to help you to get the finish line of your first 42.2 Kilometer run.

For best success, you should have been running about a year. You should be training 3-5 days a week, averaging 15-25 miles [1mile (m) = 1.609km] a week and you should have run an occasional 5-Km or 10-Km race. It is possible to run a marathon with less background, but don't set your goal too high. If you feel you are ready to join this program, let's share and enjoy the racing fun!

Long Runs:

The long run on weekends is the key to the program, which builds from 6 miles in the first week to 20 miles 3 weeks before the marathon. You can skip an occasional workout, or juggle the schedule depending on other commitments. Notice that although the weekly long runs get progressively longer, every third week is a "stepback" week, where we reduce mileage to allow you to gather strength for the next push upward. Rest is an important component of any training program.

Run Slow:

It is recommend that runners do their long runs anywhere from 45 to 90 seconds per mile slower than their marathon pace. Simply do your long runs at a comfortable pace, one that allows you to converse with your training partners, at least during the beginning of the run. Toward the end, you may need to abandon conversation and concentrate on the act of putting one foot in front of the other to finish. However, if you find yourself finishing at a pace significantly slower than your pace in the first few miles, you probably need to start much slower, or include regular walking breaks. It's better to run too slow during these long runs, than too fast. The important point is that you cover the prescribed distance; how fast you cover it doesn't matter.

Walking Breaks:

That includes walking breaks. Walking is a perfectly acceptable strategy in trying to finish a marathon. It works during training runs too. While some coaches recommend walking 1 minute out of every 10, or walking 1 minute every mile, we teach runners to walk when they come to an aid station. This serves two functions:

Walking gives your body a chance to rest, and you'll be able to continue running more comfortably. It's best to walk when you want to, not when your (fatigued) body forces you too.

Cross-Training (Cross):

Sundays in this training program are devoted to cross-training. Cross-training is any other form of aerobic exercise that allows you to use slightly different muscles while resting (usually) after your long run. In this program, we run long on Saturdays and cross-train on Sundays, although it certainly is possible to reverse that order. The best cross-training exercises are swimming, cycling or even walking. Tennis and basketball require sideways movements, thus are not always a good choice. Particularly as the mileage builds up toward the end of the program, you raise your risk of injury if you choose to play a sport that requires sudden stopping and starting. One tip: You don't have to cross-train the same each weekend. And you could even combine two or more exercises: walking and easy jogging or swimming and riding an exercise bike in a health club. Cross-training for an hour on Sunday will help you recover after your Saturday long runs.

Midweek Training:

Training during the week also should be done at a comparatively easy pace. As the weekend mileage builds, the weekday mileage also builds. Add up the numbers, and you'll see that you run roughly the same mileage during the week as you do during long runs on the weekends. Midweek workouts on Wednesdays build from 3 to 10 miles. There are similar slight advances on Tuesdays and Thursdays. The program is built on the concept that you do more toward the end than at the start.

Rest:

Despite our listing it at the end, rest is an important component of this or any training program. Scientists will tell you that it is during the rest period (the 24 to 72 hours between hard bouts of exercise) that the muscles actually regenerate and get stronger. Coaches also will tell you that you can't run hard unless you are well rested. And it is hard running (such as the long runs) that allows you to improve. If you are constantly fatigued, you will fail to reach your potential. This is why I include two days of rest each week for novice runners. If you need to take more rest days--because of a cold or a late night at the office or a sick child--do so.

Marathon: Novice Program

Here below is your training schedule.   * Remark 1 mile (m) = 1.609km Week Mon Tue Wed Thu Fri Sat Sun 1 Rest 3 m run 3 m run 3 m run Rest 6 m run Cross 2 Rest 3 m run 3 m run 3 m run Rest 7 m run Cross 3 Rest 3 m run 4 m run 3 m run Rest 5 m run Cross 4 Rest 3 m run 4 m run 3 m run Rest 9 m run Cross 5 Rest 3 m run 5 m run 3 m run Rest 10 m run Cross 6 Rest 3 m run 5 m run 3 m run Rest 7 m run Cross 7 Rest 3 m run 6 m run 3 m run Rest 12 m run Cross 8 Rest 3 m run 6 m run 3 m run Rest 13 m run Cross 9 Rest 3 m run 7 m run 4 m run Rest 10 m run Cross 10 Rest 3 m run 7 m run 4 m run Rest 15 m run Cross 11 Rest 4 m run 8 m run 4 m run Rest 16 m run Cross 12 Rest 4 m run 8 m run 5 m run Rest 12 m run Cross 13 Rest 4 m run 9 m run 5 m run Rest 18 m run Cross 14 Rest 5 m run 9 m run 5 m run Rest 14 m run Cross 15 Rest 5 m run 10 m run 5 m run Rest 20 m run Cross 16 Rest 5 m run 8 m run 4 m run Rest 12 m run Cross 17 Rest 4 m run 6 m run 3 m run Rest 8 m run Cross 18 Rest 3 m run 4 m run 2 m run Rest Rest Marathon Race Day

Declaration:
I understand that by participating in this training program, there are risks of injury, death and / or loss. I am entering this training program at my own risk and responsibility. I hereby discharge the Organizer connected directly or indirectly with this training program from any responsibility in this training program of injury, death or loss of property incurred during, as consequence of or while traveling to or from the training program.

InterActive versions of Hal Higdon's Training Programs are available through www.halhigdon.com
Copyright © 2000 by Hal Higdon. All rights reserved.

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