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Advanced 1-Hal Higdon PDF

This training plan outlines a 18 week marathon training program with runs scheduled each day of the week including long runs that increase in distance up to 20km, tempo runs that also increase in duration up to 45 minutes, and speed work including intervals, hills and tempo runs. Recovery runs are scheduled for Mondays, Wednesdays and Fridays with longer runs on Saturdays and long runs on Sundays that increase up to 32km.

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eric
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797 views

Advanced 1-Hal Higdon PDF

This training plan outlines a 18 week marathon training program with runs scheduled each day of the week including long runs that increase in distance up to 20km, tempo runs that also increase in duration up to 45 minutes, and speed work including intervals, hills and tempo runs. Recovery runs are scheduled for Mondays, Wednesdays and Fridays with longer runs on Saturdays and long runs on Sundays that increase up to 32km.

Uploaded by

eric
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Hal Higdon: Marathon Advanced 1 (miles)

Train with TrainingPeaks.

Week Mon Tue Wed Thu Fri Sat Sun

1 3 mi run 5 mi run 3 mi run 3 x hill Rest 5 mi pace 10

2 3 mi run 5 mi run 3 mi run 30 tempo Rest 5 mi run 11

3 3 mi run 6 mi run 3 mi run 4 x 800 Rest 6 mi pace 8

4 3 mi run 6 mi run 3 mi run 4 x hill Rest 6 mi pace 13

5 3 mi run 7 mi run 3 mi run 35 tempo Rest 7 mi run 14

6 3 mi run 7 mi run 3 mi run 5 x 800 Rest 7 mi pace 10

7 3 mi run 8 mi run 4 mi run 5 x hill Rest 8 mi pace 16

8 3 mi run 8 mi run 4 mi run 40 tempo Rest 8 mi run 17

9 3 mi run 9 mi run 4 mi run 6 x 800 Rest Rest Half Marathon

10 3 mi run 9 mi run 4 mi run 6 x hill Rest 9 mi pace 19

11 4 mi run 10 mi run 5 mi run 45 tempo Rest 10 mi run 20

12 4 mi run 6 mi run 5 mi run 7 x 800 Rest 6 mi pace 12

13 4 mi run 10 mi run 5 mi run 7 x hill Rest 10 mi pace 20

14 5 mi run 6 mi run 5 mi run 45 tempo Rest 6 mi run 12

15 5 mi run 10 mi run 5 mi run 8 x 800 Rest 10 mi pace 20

16 5 mi run 8 mi run 5 mi run 6 x hill Rest 4 mi pace 12

17 4 mi run 6 mi run 4 mi run 30 tempo Rest 4 mi run 8

18 3 mi run 4 x 400 2 mi run Rest Rest 2 mi run Marathon

My race date:

Check HalHigdon.com for updates and more training advice, and remember to return periodically to the
Marathon Advanced 1 page to get clarification on workouts.
Hal Higdon: Marathon Advanced 1 (kilometers)
Train with TrainingPeaks.

Week Mon Tue Wed Thu Fri Sat Sun


4.8 km 8.1 km
1 8.1 km run 4.8 km run 3 x hill Rest 16.1
run pace
4.8 km
2 8.1 km run 4.8 km run 30 tempo Rest 8.1 km run 17.7
run
4.8 km 9.7 km
3 9.7 km run 4.8 km run 4 x 800 Rest 12.9
run pace
4.8 km 9.7 km
4 9.7 km run 4.8 km run 4 x hill Rest 21
run pace
4.8 km 11.3 km
5 11.3 km run 4.8 km run 35 tempo Rest 22.5
run run
4.8 km 11.3 km
6 11.3 km run 4.8 km run 5 x 800 Rest 16.1
run pace
4.8 km 12.9 km
7 12.9 km run 6.4 km run 5 x hill Rest 1.6
run pace
4.8 km 12.9 km
8 12.9 km run 6.4 km run 40 tempo Rest 27.4
run run
4.8 km
9 14.5 km run 6.4 km run 6 x 800 Rest Rest Half Marathon
run
4.8 km 14.5 km
10 14.5 km run 6.4 km run 6 x hill Rest 30.6
run pace
6.4 km 16.1 km
11 16.1 km run 8.1 km run 45 tempo Rest 32.2
run run
6.4 km 9.7 km
12 9.7 km run 8.1 km run 7 x 800 Rest 19.3
run pace
6.4 km 16.1 km
13 16.1 km run 8.1 km run 7 x hill Rest 32.2
run pace
8.1 km
14 9.7 km run 8.1 km run 45 tempo Rest 9.7 km run 19.3
run
8.1 km 16.1 km
15 16.1 km run 8.1 km run 8 x 800 Rest 32.2
run pace
8.1 km 6.4 km
1 12.9 km run 8.1 km run 6 x hill Rest 19.3
run pace
6.4 km
17 9.7 km run 6.4 km run 30 tempo Rest 6.4 km run 12.9
run
4.8 km
18 4 x 400 3.2 km run Rest Rest 3.2 km run Marathon
run

My race date:

Check HalHigdon.com for updates and more training advice, and remember to return periodically to the
Marathon Advanced 1 page to get clarification on workouts.

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