Preparing for Your First Marathon as a Novice: Download Hal Higdon's Marathon Novice Training Plan

As a novice runner, training for your first marathon can be both exciting and intimidating. With just 13 weeks to go until Austin 2022, you're likely eager to get started with your training plan. One effective way to structure your training is by incorporating Hal Higdon's Marathon Novice program, which includes peak weeks, build weeks, and gradual progression.

Peak Week Repeats

One strategy for success in the Hal Higdon Marathon Novice program is to repeat a peak week with a slight increase in intensity. For instance, if you've completed your first 20 miles per week (mpw), take that same week and add a bit more volume to it, making it your new peak week. This will help your body adapt to the increased demands of marathon training.

As someone who has just finished their first half-marathon, I can attest to the importance of building on your base fitness. With your paces already established, you're well-positioned to take advantage of this strategy. By repeating a peak week with moderate increases in intensity, you'll be able to gauge your progress and make adjustments as needed.

Build Weeks

Another crucial component of Hal Higdon's Marathon Novice program is the build week. This involves increasing your weekly mileage gradually, allowing your body time to adapt to the demands of marathon training. A typical build week might involve a moderate increase in mileage, such as 2-5 miles more than usual.

To incorporate build weeks into your training plan, you can start by adding small increments to your weekly mileage every other week. For example, if you normally run 20 mpw, you could try increasing it to 22 mpw for one week, then back down to 20 mpw the following week. This will help your body adapt to the increased demands of training without feeling overwhelmed.

Pre-Week and Recovery

When planning your training schedule, don't forget to include pre-weeks and recovery weeks. These periods are designed to give your body time to recover and rebuild, which is essential for avoiding injury and achieving optimal performance.

To incorporate pre-weeks into your plan, you can work backward from your peak week. For example, if your peak week is 30 mpw, you might reduce your mileage to 25 mpw the previous week, and then further decrease it to 22 mpw the week before that. This gradual reduction in intensity will help your body recover and prepare for the next phase of training.

As a novice runner preparing for your first marathon, incorporating Hal Higdon's Marathon Novice program into your training plan can be a game-changer. By repeating peak weeks with moderate increases in intensity, adding build weeks to gradually increase your mileage, and including pre-weeks and recovery periods to allow for recovery, you'll be well-prepared to tackle the demands of marathon training.

Remember to stay flexible and adjust your training plan as needed based on how you feel. With consistent effort and a structured approach, you'll be crossing that finish line in Austin 2022 with confidence and pride.

Download hal higdon marathon novice