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| Training Plans by Hal Higdon |
Hal Higdon's Novice 1 program: 2008 Chicago Marathon $39.95  |
Plan Description and Athlete Profile  View the Plan Preview
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Introduction: This is my most popular program: the Novice 1 Marathon Training Program. This version is configured for runners training for the Chicago Marathon on Sunday, October 12, 2008. If you are training for another marathon with a different end date, you need to sign up for a different program. If you are training for your first marathon, this is the training program for you! More than a hundred thousand people have used it with success. It will get you to the starting line--and finish line. But first, let me describe what this program offers, while explaining the training and how to do it. »Click to read the full description
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| Hal Higdon's Novice 2 program: 2008 Chicago Marathon $39.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: Let me introduce you to my Novice 2 marathon training program, designed to fit comfortably between Novice 1 and Intermediate 1. The former program features four days of running a week; the latter, five days. Intermediate 1 offers runs at marathon pace on the weekends. For Novice 2, I have borrowed these pace runs, but put them in the middle of the week, on Wednesdays, in place of the Sorta-Long Runs of Novice 1. Both programs include cross-training one day a week. This specific version is designed for people running The Bank of America Chicago Marathon on Sunday, October 12, 2008. If you are running a marathon with a different end date, revisit the screen featuring all my training programs and select one appropriate to your race. »Click to read the full description
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| Hal Higdon's Intermediate 1 program: 2008 Chicago Marathon $39.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: This is my Intermediate 1 Marathon Training Program, one step up from Novice 2. It is designed for runners training for The Bank of America Chicago Marathon on October 12, 2008. If you are training for a marathon with a different end date, you need to back up and select one of my standard marathon training programs. The Intermediate 1 program is designed for those runners who may have used my Novice programs to run their first marathons and who are now looking to increase--at least slightly--their training levels hoping to improve their Personal Records. It is not recommended for runners doing their first marathon. If that is you, check out the descriptions of the Novice programs before deciding which program to purchase. In the meantime, let me describe what this program offers, while explaining the training and how to do it. »Click to read the full description
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| Hal Higdon's Intermediate 2 program: 2008 Chicago Marathon $39.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: This Intermediate 2 Marathon Training Program is designed specially for runners planning to do The Bank of America Chicago Marathon on Sunday, October 12, 2008. If you are training for a marathon with a different end date, you need to back up and select one of my standard marathon programs. What's the difference between the Intermediate 1 and the Intermediate 2 Marathon Training Programs? A little bit of mileage, that's all. Runners who choose the latter run three 20-milers toward the end of the program instead of two. And there's a bit more mileage leading up to those 20-milers. Otherwise, the programs are basically the same. You would choose one or the other depending on how many marathons you have run and how your training has progressed. A logical progression would be to start with Novice 1 or 2, move to Intermediate 1 for your next marathon and Intermediate 2 for the one after that. Or you may want to stay longer at each level before moving up. And you can even move backwards. The choice is yours. »Click to read the full description
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| Hal Higdon's Advanced 1 program: 2008 Chicago Marathon $39.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: This Advanced 1Training Program is designed for runners doing The Bank of America Chicago Marathon on Sunday, October 12, 2008. If you are training for a marathon with a different end date, back up and select one of my other programs. Advanced 1 follows a progressive buildup--similar to that for Novice and Intermediate runners, except you start at 10 miles and peak with three 20-milers. There is also more training at marathon pace (usually Saturdays, the day before Sunday long runs) plus one day of speedwork each week. Please note that we do not recommend doing your long runs at marathon pace. That adds too much stress, particularly when coupled with the speed sessions. If you overtrain, your performance will suffer. »Click to read the full description
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| Hal Higdon's Advanced 2 program: 2008 Chicago Marathon $39.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction:This version of my Advanced 2 program is designed specially for runners training for The Bank of America Chicago Marathon on Sunday, October 12, 2008. If you are training for a marathon with a different end date, back up and select one of my other training programs. Be warned: My Advanced 2 Marathon Training Program is the toughest one I offer. Be aware of that before you sign up. It is definitely not for beginners running their first marathon. It may not even be for very seasoned runners with 10 or 20 marathons under their belts. In addition to a high level of mileage and three 20-milers, Advanced 2 prescribes two days of speedwork. That's not easy. If you think you're capable of accepting this ultimate challenge, keep reading. »Click to read the full description
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| Hal Higdon's Beginning Runner's Guide: The 30/30 Plan $14.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction:This Beginning Runner's Guide, featuring my 30/30 Plan, is for beginning runners, true novices, those of you who never have run before, but who would like to become a runner, whether for fitness or to some day run a marathon. This is how you begin. The 30/30 Plan features 30 minutes of walking/running for 30 consecutive days. If you think you need more time to get in shape, you can lengthen your 30 days to 60 days by running and walking every other day. NOTE: If that is your goal, you should select the 30/60 Plan rather than this one! »Click to read the full description
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| Hal Higdon's Beginning Runner's Guide: The 30/60 Plan $14.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction:This Beginning Runner's Guide, featuring my 30/60 Plan, is for beginning runners, true novices, those of you who never have run before, but who would like to become a runner, whether for fitness or to some day run a marathon. This is how you begin. The 30/60 Plan offers 30 training days featuring 30 minutes of walking/running spread out over a period of 60 days. There is a day off between each workout day, which differentiates it from the 30/30 Plan which offers 30 workouts in only 30 days. NOTE: Think which plan best suits your personal needs before making your selection! »Click to read the full description
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| Motivation: Daily Tips & Messages $18.25 |
Plan Description and Athlete Profile View the Plan Preview
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Not a training program, Motivation: Daily Messages offers just that. For the next 52 weeks, I will send a motivational message to you by email. Check the Plan Preview to see the first two weeks of tips. And the price is right, only a nickel a day. You can sign up for A Tip a Day at the beginning of the year, or any time of the year. Just select the proper start day, and I'll be with you for the next 52 weeks. »Click to read the full description
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| Hal Higdon's Spring Training: Novice $29.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: This 12-week Spring Training Program for Novice runners is one of my easiest. It is designed to get you in shape so that, later, you can begin my 18-week Novice Marathon Training Program aimed at a fall marathon. But Spring Training, as a concept, works at other times of the year other than Spring leading to Fall. There's no better way to become a runner than by following my 12-week Spring Training program for Novice runners. It begins with a 3-miler the first weekend (and 9 total miles) and climaxes a dozen weeks later with a 6-miler and 15 total miles--exactly what you'll run the first week of my 18-week marathon training program. »Click to read the full description
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| Hal Higdon's Spring Training: Intermediate $29.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: This Spring Training Program for Intermediate runners was designed to bridge the three-month gap between my Winter Training Program and the start of my 18-week training programs leading to a fall marathon. Its goal is to show runners how to develop a base to help them move up to the next fitness level. In this respect, it could almost be called Base Training. Although it works best in spring, you can use it any time of year you want to focus on fitness and conditioning. Please read the information below to get a better understanding of what the program offers before clicking on the Purchase button. Would you like to fine-tune your training? Would you like to get in really great shape? Improve your speed? Better past performances? Learn how to compete? Maybe you'd like to run a marathon later in the year with an aim to improving your P.R. »Click to read the full description
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| Hal Higdon's Spring Training: Advanced $29.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: This Spring Training Program for Advanced runners was designed to bridge the three-month gap between my Winter Training Program and the start of my 18-week training programs leading to a fall marathon. Its goal is to show very experienced runners how to develop a base to help them achieve peak performance. In this respect, it could almost be called Base Training. Although it works best in spring, you can use it any time of year you want to focus on fitness and conditioning. Please read the information below to get a better understanding of what the program offers before clicking on the Purchase button. No question, this program is designed for peak performance. You need to be very well trained before even considering using it. This means that you have run your share of races between the 5-K and the marathon, but maybe you have begun to see your performances plateau. It has become harder and harder to achieve PRs. Incidentally, if you don't know what PR stands for, this is the wrong program for you. Don't be insulted; I simply want you to avoid picking the wrong program. »Click to read the full description
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| Hal Higdon's 5k: Novice $24.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction:This Novice 5-K Training Plan is designed for beginning runners or for runners who want to take a low-mileage approach to their training. If you are an experienced runner, who has run several 5-K or 10-K races before, you might want to consider my Intermediate, or even Advanced, 5-K programs before clicking on the Purchase button. How much do you need to train to be able to run a 5-K race? Some individuals who possess a reasonably good level of fitness (because they bicycle or swim or participate in other sports) could probably go out and run 3 miles on very little training. They might be sore the week after the race, but they still could finish. »Click to read the full description
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| Hal Higdon's 5k: Intermediate $24.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction:This Intermediate 5-K Training Plan is designed for experienced runners, who have run 5-K races before and want to improve their time by adding more mileage and introducing some speedwork into their training mix. If you are a beginning runner, who has only started to run recently, you might want to consider using my Novice 5-K program instead. If you are a seasoned runner who is used to running a lot of miles at fast speeds, take a look at the Advanced 5-K program before clicking on the Purchase button. If you choose this program, I'm going to assume that you are not content to merely finish your 5-K race. You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The following training schedule will take you to PR Territory. The Intermediate 5-K Program is one step up from the Novice Program, but not quite as difficult as the Advanced Program. »Click to read the full description
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| Hal Higdon's 5k: Advanced $24.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction:This is the Advanced 5-K Training Program. Read the description of the training plan below very carefully, because only a small percentage of runners have trained hard enough before or have the natural ability to succeed with this plan. Wait before you click the Purchase button. If you are a seasoned veteran of the running wars, an individual who has been running for several years and who has run numerous 5-K races and races at other distances, there comes a time when you want to seek maximum performance. Regardless of your age or ability, you would like to run as fast as you possibly can. You want a training program that will challenge you. Here it is! »Click to read the full description
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| Hal Higdon's 8k: Novice $24.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction:This program is designed for Novice runners, mostly first-timers, training for an 8-K race. If you are an experienced runner, you might want to examine my Intermediate or Advanced 8-K programs before clicking the Purchase button. How much do you need to train to be able to run your first 8-K? Some individuals who possess a reasonably good level of fitness (because they bicycle or swim or participate in other sports) could probably go out and run 5-6 miles on very little training. They might be sore the week after a race at one of those distances, but they still could finish. »Click to read the full description
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| Hal Higdon's 8k: Intermediate $24.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: This training plan is designed for Intermediate runners readying themselves for an 8-K race, and like all my intermediate training programs, it is for individuals who want to improve their performances. What defines an Intermediate runner? You should be running five to six times a week, averaging 15-25 miles weekly training. You probably also should have run a half dozen or more races at distances 5-K and above, maybe even a marathon or two. With that as background, you now need a somewhat more sophisticated schedule so as to improve. If that doesn't sound like you, you might be more comfortable using one of my programs designed for Novice or Advanced runners. Following are explanations of the terms used in the training chart below. Further information and explanations are included in the daily messages you will get by email if you sign up for this program. »Click to read the full description
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| Hal Higdon's 8k: Advanced $24.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: This plan is designed for Advanced runners training for an 8-K race. But before deciding to purchase the program, read the training summary below. I would define Advanced runners as individuals who compete regularly in races up to 8-K or beyond and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork. If that sounds like too much training, and this is your first 8-K race, you might be more comfortable using one of the programs designed for Novice or Intermediate runners. »Click to read the full description
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| Hal Higdon's 10k: Novice $24.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: This program has been designed for new runners looking for a training program to prepare them for a 10-K race. Or for experienced runners, looking for an easy schedule involving a relatively low level of weekly miles. Please read the information below before clicking on the Purchase button--and return to this screen frequently for instructions on how to train. »Click to read the full description
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| Hal Higdon's 10k: Intermediate 2007 $24.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: This is the Intermediate 10-K Training Program, for runners who want to improve their performances. What defines an Intermediate runner? You should be running five to six times a week, averaging 15-25 miles weekly training. You probably also should have run a half dozen or more races at distances between the 5-K and the Half-Marathon. With that as background, you now need a somewhat more sophisticated schedule to improve. »Click to read the full description
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| Hal Higdon's 10k: Advanced $24.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction:This 10-K Training Program is for Advanced runners, those individuals who compete regularly in races up to 10-K or beyond and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork. If that sounds like too much training, and this is your first 10-K race, you might be more comfortable using one of the programs designed for Novice or Intermediate runners. Check them out before you click on the Purchase button. »Click to read the full description
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| Hal Higdon's 15k: Novice $29.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: This is a training program designed specifically for Novice runners who want to do a 15-K race. It will be most helpful for first-timers, those who have done little or no running before, but it also can be used by veteran runners looking for a gentle training program for this medium road race distance. If you are very experienced--a runner used to doing at least some speed training--you might be happier with one of my other 15- K training programs: Intermediate or Advanced. Check those out before you hit the Purchase button. »Click to read the full description
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| Hal Higdon's 15k: Intermediate $29.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: The following schedule is for Intermediate runners: individuals who want to improve their 15-K performances. What defines an Intermediate runner? You should be running five to six times a week, averaging 15-25 miles weekly training. You probably also should have run one or more races at distances between the 10-K and the Half-Marathon. With that as background, you now need a somewhat more sophisticated schedule so as to improve. If that doesn't sound like you, you might be more comfortable using one of my 15-K programs designed for Novice or Advanced runners. »Click to read the full description
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| Hal Higdon's 15k: Advanced $29.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: The following 15-K schedule is for Advanced runners: individuals who compete regularly in races that distance or beyond and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork. If that sounds like too much training, and this is your first 15-K race, you might be more comfortable using one of the programs designed for Novice or Intermediate runners. »Click to read the full description
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| Hal Higdon's 10-Mile: Novice $29.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: This 10-week training program is designed for Novice runners training for a 10-Mile run. It should be most helpful for first-timers, those who have done little or no running before. If you are very experienced--a runner used to doing at least some speed training--you might be happier with one of my other training programs (Intermediate or Advanced) for the 10-Mile. »Click to read the full description
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| Hal Higdon's 10-Mile: Intermediate $29.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: This 10-week Intermediate Training Program was designed to be used by runners preparing for a 10-Mile Run. My picture of an Intermediate runner is one who wants to improve his or her performance. You should be running five to six times a week, averaging 15-25 miles weekly training. You probably also should have run one or more races at distances between the 10-K and the Half-Marathon. With that as background, you now need a somewhat more sophisticated schedule so as to improve. If that doesn't sound like you, you might be more comfortable using one of my 10-Mile programs designed for Novice or Advanced runners. »Click to read the full description
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| Hal Higdon's 10-Mile: Advanced $29.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: The following 10-week schedule is for Advanced runners: individuals who compete regularly in races up to 10-Miles or beyond and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork. If that sounds like too much training, and this is your first 10-Mile race, you might be more comfortable using one of the programs designed for Novice or Intermediate runners. »Click to read the full description
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| Hal Higdon's 1/2 Marathon: Novice $29.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: The Novice Half Marathon Training Program is designed both for beginning runners who want to prepare for their first 13.1-mile race, but also for experienced runners interested in a fail safe program that will allow them to excel without making excessive demands upon their time. If this sounds too easy for you, consider either my Intermediate or Advanced program for the half marathon. »Click to read the full description
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| Hal Higdon's 1/2 Marathon: Intermediate $29.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: The following Intermediate Half Marathon Training Program is for experienced runners: individuals who have left their Novice roots behind and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a week, have competed in at least a few 5-K and 10-K races, if not a marathon, and at least be willing to consider the possibility that some speedwork might help you improve. If that sounds like too much training, and this is your first half marathon, you might be more comfortable training using the Novice Program. If a very experienced runner, check out my Advanced program before clicking on the Purchase button. »Click to read the full description
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| Hal Higdon's 1/2 Marathon: Advanced $29.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: This Advanced Half Marathon Training Program is for experienced runners: individuals who compete regularly in 5-K, 10-K, half-marathon and even marathon races and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork. If that sounds like too much training, and this is your first half marathon, you might be more comfortable training using either the Novice Program or the Intermediate Program. »Click to read the full description
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| Hal Higdon's Marathon: Novice 1 $39.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: This is my most popular program: the Novice 1 Marathon Training Program. If you are training for your first marathon, this is the training program for you! Even if you are an experienced marathoner, you may choose this as a gentle and low-mileage approach to your favorite sport. More than a hundred thousand runners have used it with success. It will get you to the starting line--and finish line. But before you click on the purchase button, let me describe what this program offers, while explaining the training and how to do it. People differ in ability, but ideally before starting a marathon program, you should have been running about a year. You should be able to comfortably run distances between 3 and 6 miles. You should be training 3-5 days a week, averaging 15-25 miles a week. You should have run an occasional 5-K or 10-K race. It is possible to run a marathon with less of a training base (particularly if you come from another sport), but the higher your fitness level, the easier this 18-week program will be. »Click to read the full description
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| Hal Higdon's Marathon: Novice 2 $39.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: Let me introduce you to my Novice 2, designed to fit comfortably between Novice 1 and Intermediate 1. The former program features four days of running a week; the latter, five days. Intermediate 1 offers runs at marathon pace on the weekends. For Novice 2, I have borrowed these pace runs, but put them in the middle of the week, on Wednesdays, in place of the Sorta-Long Runs of Novice 1. Both programs include cross-training one day a week. »Click to read the full description
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| Hal Higdon's Marathon: Intermediate 1 $39.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: This is my Intermediate 1 Marathon Training Program, one step up from Novice. It is designed for runners who may have used my Novice program to run their first marathons and who are now looking to increase--at least slightly--their training levels hoping to improve their Personal Records. It is not recommended for runners doing their first marathon. If that is you, check out the description of the Novice program before deciding which program to purchase. In the meantime, let me describe what this program offers, while explaining the training and how to do it. The Novice and Advanced training programs represent the extremes. The former program is designed for runners running their first marathon, or experienced runners who are happy with that level of training and see no need to do more. The latter program is designed for those very experienced runners, who have done a number of marathons, perhaps have plateaued in their times, and want to maximize their ability by training hard and incorporating speedwork into their training. »Click to read the full description
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| Hal Higdon's Marathon: Intermediate 2 $39.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: What's the difference between the Intermediate 1 and the Intermediate 2 Marathon Training Programs? A little bit of mileage, that's all. Runners who choose the latter run three 20-milers toward the end of the program instead of two. And there's a bit more mileage leading up to those 20-milers. Otherwise, the programs are basically the same. You would choose one or the other depending on how many marathons you have run and how your training has progressed. A logical progression would be to start with Novice, move to Intermediate 1 for your next marathon and Intermediate 2 for the one after that. Or you may want to stay longer at each level before moving up. And you can even move backwards. The choice is yours. Nevertheless, you might want to read the description of this program--and others--before clicking on the purchase button. Here's a more detailed description plus directions on how to do the various workouts in the program. »Click to read the full description
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| Hal Higdon's Marathon: Advanced 1 $39.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: This training program for Advanced 1 marathoners is a progressive buildup--similar to that for Novice and Intermediate runners, except you start at 10 miles and peak with three 20-milers. There is also more training at marathon pace (usually Saturdays, the day before Sunday long runs). The major difference, however, is the addition of Speedwork, recommended only for those runners with the most bulletproof bodies. Please note that we do not recommend doing your long runs at marathon pace. That adds too much stress, particularly when coupled with the speed sessions. If you overtrain, your performance will suffer. Speed sessions consist of hill repeats, interval training and tempo runs in various combinations. Explanations on how to perform each workout will be sent to you daily by email after you sign up for this program. Admittedly, not everybody wants to do speedwork, or enjoys going to the track. If that is your philosophy, you are better off following one of my intermediate programs: Intermediate 1 or Intermediate 2. The advanced schedules are designed only for the hard core, those willing to take it to the limit. Only a small percentage of today's runners classify themselves as Advanced or want to follow this demanding a schedule. We track how many runners sign up through TrainingPeaks for my various schedules, and fewer than 10 percent choose Advanced. If that is you, welcome aboard. »Click to read the full description
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| Hal Higdon's Marathon: Advanced 2 $39.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: My Advanced 2 Marathon Training Program is the toughest one I offer. Be aware of that before you punch the purchase button. It is definitely not for beginners running their first marathon. It may not even be for very seasoned runners with 10 or 20 marathons under their belts. In addition to a high level of mileage and three 20-milers, Advanced 2 prescribes two days of speedwork. That's not easy. If you think you're capable of accepting this ultimate challenge, keep reading. The training programs for Advanced marathoners follow a progressive buildup--similar to that for Novice and Intermediate runners, except the long runs start at 10 miles and peak with three 20-milers. There is also more training at marathon pace (usually Saturdays, the day before Sunday long runs). Please note that we do not recommend doing your long runs at marathon pace. That adds too much stress, particularly when coupled with the speed sessions scheduled for Tuesdays and Thursdays. If you overtrain, your performance will suffer. »Click to read the full description
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| Hal Higdon's Novice Supreme Marathon Training Program $49.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction:Are you a new runner with a limited background in running, yet you still would like to run a marathon? This Novice Supreme Program is the training plan for you! It combines my 12-week Novice Spring Training Program with my 18-week Novice Marathon Training Program, but at a discount price compared to what you would pay for each program separately. You begin training 30 weeks ahead of your planned marathon with a long run of only 3 miles in the first week of training. Then after 12 weeks of graduated training, you make an easy transition to my 18-week Novice Marathon Training Program that leads to a marathon of your choice. If you want success in your first marathon, this is the way to go. »Click to read the full description
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| Hal Higdon's Personal Best Marathon Training Program $49.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: This 30-week Personal Best Marathon Training Program is designed for experienced runners, those who have run two or three or more marathons and who would like to improve their times, to achieve Peak Performance, to set a Personal Record (PR), perhaps to score a Boston Marathon qualifying time (BQ). But you need time to complete it, a full 30 weeks between now and your marathon. If you have less than that time you might want to consider one of my standard marathon training programs lasting 18 weeks. »Click to read the full description
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| Hal Higdon's Marathon Recovery: Novice $14.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: Recovery after a marathon should begin almost the minute you exit the finish chute. This 5-week post-marathon training program is designed to help Novice runners heal your wounds and recover as rapidly as possible so you can move on to new goals. This recovery program allows you to build your body back to the level it was at before you started your 18-week marathon training program. There is a suggested 5-K (or 10-K) race at the end of this short, training tunnel mainly to offer some incentive to continue training and also give you a fix on your fitness level. But you don't need to race to be a runner. You just need to start running again. »Click to read the full description
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| Hal Higdon's Marathon Recovery: Intermediate $14.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: Recovery after the marathon should begin almost the minute you exit the finish chute. This 5-week post-marathon training program for Intermediate runners is designed to help you heal your wounds and recover as rapidly as possible so you can move on to new goals. This recovery program allows you to build your body back to the level it was at before you started your 18-week marathon training program. There is a suggested 5-K (or 10-K) race at the end of this short, training tunnel mainly to offer some incentive to continue training and also give you a fix on your fitness level. But you don't need to race to be a runner. You just need to start running again. »Click to read the full description
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| Hal Higdon's Marathon Recovery: Advanced $14.95 |
Plan Description and Athlete Profile View the Plan Preview
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Introduction: Recovery after the marathon should begin almost the minute you exit the finish chute. This 5-week post-marathon training program for Advanced runners is designed to help you heal your wounds and recover as rapidly as possible so you can move on to new goals. This recovery program allows you to build your body back to the level it was at before you started your 18-week marathon training program. There is a suggested 5-K (or 10-K) race at the end of this short, training tunnel mainly to offer some incentive to continue training and also give you a fix on your fitness level. But you don't need to race to be a runner. You just need to start running again. »Click to read the full description
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| Hal Higdon's Summer Cross-Country Program $14.95 |
Plan Description and Athlete Profile View the Plan Preview
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This Cross Country Training Program is designed for high school runners, but also for coaches looking for a well-organized schedule that they can modify for their own purposes. It provides ten weeks of training, enough to bridge that period between the middle of June and the start of the racing season toward the end of August. How many miles do you need to run a week, or during the entire length of a summer, to improve as a runner? Some coaches of winning teams push their runners to cover 100 miles a week in double workouts; they offer T-shirts for those running 1,000 miles during the summer months. Follow this program exactly as it is written and you will average between 35 and 45 miles a week, enough for most high school cross country runners. »Click to read the full description
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| Hal Higdon's Tri-Fit Training Program $24.95 |
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This TriFit program is designed for runners (and other athletes) who want to use a variety of sports and exercises to get fit and stay fit. TriFit combines the three sports of the triathlon (swimming, biking, running) with strength training and walking. It is not designed to prepare you to compete in a triathlon, although you certainly could do one if your goal is mainly to finish. I currently am developing a separate TriFast program for more serious triathletes. If you are interested in general fitness, no better combination of exercises exists than the three events of the triathlon. Swimming develops the upper-body muscles. Cycling and Running develop the lower-body muscles, although somewhat different ones. (Cycling's focus is more on the quadriceps; running, the hamstrings and calves.) All three exercises develop the cardiovascular system, running probably the best of the three. Add an occasional walk as a respite from running; strength train a couple of days weekly; stretch when the opportunity presents itself; and you come pretty close to possessing the Total Fitness that will allow you to both live longer and better. »Click to read the full description
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| Hal Higdon's TriFast Training Program $24.95 |
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This TriFast Training Program is designed for runners who would like to test their fitness in a triathlon by adding swimming and cycling to their workout routines. It assumes a moderately high level of fitness, certainly an ability to finish 5-K or 10-K races if not marathons. If you never have run before, consider carefully before selecting this program. It assumes in the first week that you have the ability to run for a half hour and bike and swim near equal amounts of time. Some of the workouts combine two or more of the three triathlon disciplines in a single workout. Also in the program is two days of strength training a week. »Click to read the full description
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| Hal Higdon's Triathlon Supreme Training Program $34.95 |
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This Triathlon Supreme Training Program is simply my 8-week TriFit and TriFast Training Programs connected in a 16-week version at a discount price. TriFit was designed as a program for individuals who wanted to stay fit using the three triathlon events of swimming, cycling and running but without any plans to enter a competitive triathlon. TriFast was the next step upward, designed for individuals whose end goal was a triathlon. More specifically, Triathlon Supreme is designed to get you ready for sprint triathlons, those shorter than the 1500/40K/10K Olympic distance. If you would like to compete in a triathlon and have more than 8 weeks to train for it, this is the program for you. Plus I am offering it at a significant discount from what TriFit and TriFast would cost if you bought them seperately. »Click to read the full description
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