Friday is another rest day with long runs on Saturdays and cross-training on Sundays, although you can flipflop those workouts for convenience.įor more information on HM3 along with a chart of all the workouts, visit my website, You will also find a full chapter on HM3 along with a lot of other advice in the Human Kinetics book, Hal Higdon's Half Marathon Training. In between on Wednesdays, you cross train, the most popular form of cross-training being aerobic: cycling, swimming or even walking. Tuesdays and Thursdays are easy running days, conversational pace mostly. Monday in HM3 is always a day of rest to recover from the hard training on the weekend. In signing up for HM3, be sure to set the correct end date so all of the workouts fall into place for your goal race. HM3 lasts 12 weeks aimed at the half marathon of your choice. We are all different and achieve success by various means. It recognizes the fact that not all runners can handle 4, 5, 6 and especially not 7 days of running a week. I designed HM3 to match my popular Marathon 3 program that features 3 days of running a week and 2 days of cross-training. This is a new program created for my recent book, Hal Higdon's Half Marathon Training. New to the subreddit.fairly new to running (about a year into running, on and off stops, 10 5ks, one 10k) and I've been trying to use Hal Higdon's Novice Half Marathon training plan since that's what a few friends recommended to me and the first thing that comes up on Google. The more time you take, the better prepared you can be- and the less likely to suffer an injury because of overtraining.Welcome to Half Marathon 3, or HM3. My Novice Supreme program offers a gentle 30-week ramp with the long run in the first week only 3 miles.
This might include a 5-K or 10-K program. So my question back to you is, “How much time remains before your goal marathon?” If more than 18 weeks, you can take advantage of the extra time to do some pre-training. The long-run mileage ramps up to 7 miles and beyond, climaxing with 20 miles in the peak Week 15, three weeks out from the marathon (at which point tapering begins). Otherwise, you may find yourself struggling over the following weeks. My question to people would be if you can handle that long of a run in your first week of training? You need to be fit enough to run 6 miles comfortably, even if taking walking breaks. Not every new marathoner possesses this much base, but that would be ideal, considering that the long run in Mile 1 of my 18-week Novice 1 program is 6 miles. Ideally, I would like runners to be up to 15 to 25 weekly miles before starting to train for a marathon. How many miles should I be running weekly before I start your Novice 1 training plan? I have suffered a few injuries in the past, so I want to be cautious about doing too much. I want to start training for my first marathon.
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