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The Novice Training Program
for Half-Marathon runners
Dear Half-Marathon runners,
Welcome to the novice training program for the Half-Marathon. Our 12-week training
program will help you to get to the finish line of your
first Half-Marathon race.
To participate in this program you need to possess a basic fitness level. If
you are over age 35, you probably should see your doctor
for a physical examination. But assuming no major problems,
most healthy people can train themselves to complete
a Half-Marathon race.
The following schedule assumes
you have the ability to run 3 miles [1mile (m) = 1.609km],
3 - 4 times a week. If that seems difficult, you should
consider a shorter distance for your first race or take
more time to develop an endurance base. Let's share and
enjoy the racing fun!
Pace:
Run at a comfortable pace. For those wearing heart rate monitors, your target
zone should be between 65 and 75 percent of your maximum pulse rate.
Distance:
The training schedule dictates workouts at distances, from 3 to 10 miles.
You can choose a course through the neighborhood, or in some scenic area where
you think you might enjoy running. Then measure the course either by car or
bicycle or use a GPS watch. In deciding where to train, talk to other runners.
They probably can point you to some accurately measured courses for your workouts.
Rest:
Rest is as important a part of your training as the runs. It may reduce your
risk of injury.
Long Runs (Run on Saturdays or Sundays):
The long run is the key to get ready to finish a Half Marathon, progressively
increasing in distance each weekend. Over a period of 12 weeks, your longest
run will increase from 3 to 10 miles. The schedule below suggests doing your
long runs on Saturdays, but you can do them any other convenient day of the
week.
Cross-Train (Cross):
It could be swimming, cycling, walking or even some combination
that could include strength training if you choose to do it on Wednesdays and
Saturdays instead of as indicated on the schedule. And feel free to throw in
some jogging as well if you're feeling good. 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 training exercise. In the schedule below, walking
workouts are not specified, but feel free to walk during your running workouts
any time you feel tired or need a break.
Stretch & Strength:
Mondays are the days on which I advise you to spend extra time stretching and
do some strength training too. This is a day of "rest" following
your long run on the weekends. It is advised to stretch every day, particularly
after you finish your run, but spend more time stretching on Mondays. Strength
training could consist of push-ups, pull-ups, use of free weights or working
out with various machines at a health club. I also suggest that you strength
train following your Thursday workouts, however you can schedule strength training
on any two convenient days.
Take Time:
You can lengthen the schedule; take 18 or even 24 weeks to prepare. Repeat
the week just completed before moving up to the next level.
Racing:
It's not obligatory, but you might want to run a 5-Km or 10-Km to see how you're
doing. You will be able to use your times to predict your finishing time in
the half marathon, and what pace to run that race. I have suggested a 5-Km
race at the end of Week 6 and a 10-Km race at the end of Week 9.
Juggling:
Don't be afraid to juggle the workouts from day to day and week to week.
Be consistent with your training and adjust the schedule accordingly.
Half-Marathon:
Novice Program
Here
below is your training schedule.
| Week |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
| 1 |
Stretch & strength |
3 m run |
2 m run or cross |
3 m run
+ strength |
Rest |
30 min cross |
4 m run |
| 2 |
Stretch & strength |
3 m run |
2 m run or cross |
3 m run
+ strength |
Rest |
30 min cross |
4 m run |
| 3 |
Stretch & strength |
3.5 m run |
2 m run or cross |
3.5 m run
+ strength |
Rest |
40 min cross |
5 m run |
| 4 |
Stretch & strength |
3.5 m run |
2 m run or cross |
3.5 m run
+ strength |
Rest |
40 min cross |
5 m run |
| 5 |
Stretch & strength |
4 m run |
2 m run or cross |
4 m run
+ strength |
Rest |
40 min cross |
6 m run |
| 6 |
Stretch & strength |
4 m run |
2 m run or cross |
4 m run
+ strength |
Rest or easy run |
Rest |
5-Km
Race |
| 7 |
Stretch & strength |
4.5 m run |
3 m run or cross |
4.5 m run
+ strength |
Rest |
50 min cross |
7 m run |
| 8 |
Stretch & strength |
4.5 m run |
3 m run or cross |
4.5 m run
+ strength |
Rest |
50 min cross |
8 m run |
| 9 |
Stretch & strength |
5 m run |
3 m run or cross |
5 m run
+ strength |
Rest or easy run |
Rest |
10-Km Race |
| 10 |
Stretch & strength |
5 m run |
3 m run or cross |
5 m run
+ strength |
Rest |
60 min cross |
9 m run |
| 11 |
Stretch & strength |
5 m run |
3 m run or cross |
5 m run |
Rest |
60 min cross |
10 m run |
| 12 |
Stretch & strength |
4 m run |
3 m run or cross |
2 m run |
Rest |
Rest |
Half-Marathon Race Day |
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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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