Back in 1999 when I decided to try to run a full marathon, I was overwhelmed with the number of different training programs a novice marathoner could undertake to get to the starting line and ultimately complete the race. I did not know where to start. I decided to rely on my favorite running magazine, Runner’s World for some advice. They always had articles dealing with marathons and training. I figured I could find a reasonable training program in their magazine. After some research of my past issues, I decided to use the Hal Higdon Marathon Training program. I figured if he had published a book called, Marathon: The Ultimate Training Guide, his program should work for me.
I logged onto my computer and found his website at http://www.halhigdon.com/. The site is much better today than back when I logged on to try and find a novice marathoner training schedule. I was looking for something that I could do that would not significantly interfere with my personal, family and work life. Higdon’s program is an 18 week schedule and he had one specifically for the novice marathoner. I noticed that it only required 4 days of running which I felt that I could fit into my busy schedule. I reviewed the training schedule and decided that it looked like something I could stick with and successfully prepare myself for my first marathon.
The nice thing about Higdon’s program is that it gradually builds you up to the mileage you need to be well prepared to run 26.2 miles. The other nice thing (especially for a runner who has a lot of demands on his time) is that it requires only 4 runs per week. Higdon has two different novice programs. I used Novice 2 which is a little more difficult. I reasoned that having been running for several years and already completed 2 half marathons meant I could handle the work load.
Higdon on his website states, “PEOPLE DIFFER GREATLY 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.” If you read my previous blog entry, you will see that Higdon’s statement is perfectly aligned with what I wrote. At the time I started training, I was logging about 20 mile per week consistently.
There are 2 different types of runs that you will have to complete each week using Higdon’s Novice program. The first is the midweek/regular run. You will be running 3 days in a row before taking a rest day to prepare for the weekly long run. The Tues. and Thursday runs I used as recovery runs and were always at a distance I had run many times in the past (3, 4 or 5 miles). These were all distances I could cover with no problem. Higdon recommends that the runner run at a comfortable pace. The meaning of comfort is something you will have to discover for yourself. I always felt I was running at a comfortable pace if I could carry on a conversation and at the end of the run felt I could run at least 1 more mile. I would recommend you use this threshold if you decide to try Higdon’s program.
The second run is the long run. If you miss a mid-week run in Higdon’s program that is fine. You should never skip any of the long runs. This is the key part of his program. If you go and view the schedules on Higdon’s website you will notice that the long runs get progressively longer starting with a 6 mile run in the first week to the longest run (20 miles) in week 15. As a beginner, I ran my long runs a bit slower than my mid-week runs. In looking back at my runner’s log, I was averaging 10 to 10 ½ minutes per mile. When I ran the 20 miler, it was closer to 11 minutes. What I liked about the way Higdon set up the long runs was that he has the runner a step back to a lower mileage long run every 3 weeks. This allowed me to get some much needed rest before tackling even longer distances.
You will note that on Sundays, the program has the runner do some type of cross training. I opted to go to the gym and get on the elliptical machines. My feeling was that I could still get a good aerobic work-out with out all of the pounding and stress that came with running on the roads. Higdon notes, “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.” I will admit that there were a few Sundays where I didn’t do anything and just added an extra day of rest. As I have said before, rest is a key component of any training program.
When I hit the last three weeks of Higdon’s program and began my taper phase, I really felt ready to tackle the marathon. The only change I made to his program is that when I got to the 20 miler, I upped the mileage to 23 miles. I wanted to know that I could get to the point where I would only have a little over a 5K to the finish line. I figured that would allow me to know that no matter what was happening on race day, I could at least make it another 3.2 miles. When I got to the 23rd mile of the San Diego Marathon, I was really struggling. But, I knew I could finish even if I would have had to walk the last 3.2 miles.
I will say that as a novice marathoner, I felt prepared for the race using Higdon’s program. I have used other programs since that have suited me better. But, I do think that his program is good and will get you to the finish line if you chose to use it. The simplest way to describe Higdon’s program is that it does a good job of increasing your endurance for the long distance runs needed to be able to complete a marathon. I think that each run you complete as a novice helps to build your confidence. In addition, because he builds your mileage up gradually, you will most likely avoid any overuse injuries along the way. Remember, it does not matter ultimately which program you follow. It is your self discipline that will get you to the finish line well trained and injury free.
I will be traveling all next week and will not have time to post a new entry. But, I will post one upon my return. Until then get out there and run. There is no better time to run than on an early spring morning.
Here are my training totals:
May 9 – 10.10 miles (1:27:55, 8:42 pace)
May 10 – 6.20 miles (54:06, 8:43 pace)
May 11 – 4.50 miles (36:42, 8:09 pace) – Yasso 800s
May 13 – 5.20 miles (40:20, 7:46 pace) – Tempo Run
May 14 – 6.10 miles (54:26, 8:55 pace)
May 15 – 10.40 miles (1:31:11, 8:46 pace)
Total Miles: 42.50 miles
2010 YTD Miles: 630.10 miles
I logged onto my computer and found his website at http://www.halhigdon.com/. The site is much better today than back when I logged on to try and find a novice marathoner training schedule. I was looking for something that I could do that would not significantly interfere with my personal, family and work life. Higdon’s program is an 18 week schedule and he had one specifically for the novice marathoner. I noticed that it only required 4 days of running which I felt that I could fit into my busy schedule. I reviewed the training schedule and decided that it looked like something I could stick with and successfully prepare myself for my first marathon.
The nice thing about Higdon’s program is that it gradually builds you up to the mileage you need to be well prepared to run 26.2 miles. The other nice thing (especially for a runner who has a lot of demands on his time) is that it requires only 4 runs per week. Higdon has two different novice programs. I used Novice 2 which is a little more difficult. I reasoned that having been running for several years and already completed 2 half marathons meant I could handle the work load.
Higdon on his website states, “PEOPLE DIFFER GREATLY 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.” If you read my previous blog entry, you will see that Higdon’s statement is perfectly aligned with what I wrote. At the time I started training, I was logging about 20 mile per week consistently.
There are 2 different types of runs that you will have to complete each week using Higdon’s Novice program. The first is the midweek/regular run. You will be running 3 days in a row before taking a rest day to prepare for the weekly long run. The Tues. and Thursday runs I used as recovery runs and were always at a distance I had run many times in the past (3, 4 or 5 miles). These were all distances I could cover with no problem. Higdon recommends that the runner run at a comfortable pace. The meaning of comfort is something you will have to discover for yourself. I always felt I was running at a comfortable pace if I could carry on a conversation and at the end of the run felt I could run at least 1 more mile. I would recommend you use this threshold if you decide to try Higdon’s program.
The second run is the long run. If you miss a mid-week run in Higdon’s program that is fine. You should never skip any of the long runs. This is the key part of his program. If you go and view the schedules on Higdon’s website you will notice that the long runs get progressively longer starting with a 6 mile run in the first week to the longest run (20 miles) in week 15. As a beginner, I ran my long runs a bit slower than my mid-week runs. In looking back at my runner’s log, I was averaging 10 to 10 ½ minutes per mile. When I ran the 20 miler, it was closer to 11 minutes. What I liked about the way Higdon set up the long runs was that he has the runner a step back to a lower mileage long run every 3 weeks. This allowed me to get some much needed rest before tackling even longer distances.
You will note that on Sundays, the program has the runner do some type of cross training. I opted to go to the gym and get on the elliptical machines. My feeling was that I could still get a good aerobic work-out with out all of the pounding and stress that came with running on the roads. Higdon notes, “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.” I will admit that there were a few Sundays where I didn’t do anything and just added an extra day of rest. As I have said before, rest is a key component of any training program.
When I hit the last three weeks of Higdon’s program and began my taper phase, I really felt ready to tackle the marathon. The only change I made to his program is that when I got to the 20 miler, I upped the mileage to 23 miles. I wanted to know that I could get to the point where I would only have a little over a 5K to the finish line. I figured that would allow me to know that no matter what was happening on race day, I could at least make it another 3.2 miles. When I got to the 23rd mile of the San Diego Marathon, I was really struggling. But, I knew I could finish even if I would have had to walk the last 3.2 miles.
I will say that as a novice marathoner, I felt prepared for the race using Higdon’s program. I have used other programs since that have suited me better. But, I do think that his program is good and will get you to the finish line if you chose to use it. The simplest way to describe Higdon’s program is that it does a good job of increasing your endurance for the long distance runs needed to be able to complete a marathon. I think that each run you complete as a novice helps to build your confidence. In addition, because he builds your mileage up gradually, you will most likely avoid any overuse injuries along the way. Remember, it does not matter ultimately which program you follow. It is your self discipline that will get you to the finish line well trained and injury free.
I will be traveling all next week and will not have time to post a new entry. But, I will post one upon my return. Until then get out there and run. There is no better time to run than on an early spring morning.
Here are my training totals:
May 9 – 10.10 miles (1:27:55, 8:42 pace)
May 10 – 6.20 miles (54:06, 8:43 pace)
May 11 – 4.50 miles (36:42, 8:09 pace) – Yasso 800s
May 13 – 5.20 miles (40:20, 7:46 pace) – Tempo Run
May 14 – 6.10 miles (54:26, 8:55 pace)
May 15 – 10.40 miles (1:31:11, 8:46 pace)
Total Miles: 42.50 miles
2010 YTD Miles: 630.10 miles
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