Novice Supreme

I DESIGNED THIS PROGRAM FOR EXPERIENCED RUNNERS, individuals 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).

If truth be told, this is not exactly a new marathon training program, but rather two training programs combined for the convenience of Intermediate runners. Personal Best combines my 12-week Intermediate Spring Training Program with my popular 18-week Intermediate 1 Marathon Training Program. If you are an experienced runner, you could just as easily access each of those programs here on my Web site and move from the first to the second at the end of 12 weeks. Similarly, you could sign up for each of those Virtual Training programs available through TrainingPeaks online. But I've done the work for you.

Most important, I've cut the price. The advantage of Personal Best over the two programs purchased separately is that I can offer it to you at a lower price than if you signed up for first one, then the other. Click here for more details.

Training for the marathon, or any other running race, is not easy. It's hard work. It takes discipline. But it's also a lot of fun, particularly if you run with a friend or a group of runners (something I recommend). If you live in Chicago and want to join the Chicago Area Running Association (CARA) marathon training program, the class features weekend runs following my training programs. For more information, contact the CARA office at 312-666-9836, or visit the CARA web site.

Personal Best Training

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	3 m Run	3 m Run	3 x Hill	3 m Run	Rest	30 min Tempo	6 m Run
2	3 m Run	3 m Run	3 x Hill	3 m Run	Rest	30 min Fartlek	7 m Run
3	3 m Run	4m Run	4 x Hill	3 m Run	Rest	35 min Tempo	6 m Run
4	3 m Run	4 m Run	4 x Hill	3 m Run	Rest	35 min Fartlek	7 m Run
5	3 m Run	5 m Run	5 x Hill	3 m Run	Rest	35 min Tempo	8 m Run
6	3 m Run	5 m Run	5 x Hill	3 m Run	Rest	Rest	5-K Race
7	3 m Run	4 m Run	8 x 200	3 m Run	Rest	40 min Fartlek	7 m Run
8	3 m Run	5 m Run	6 x 400	3 m Run	Rest	40 min Tempo	8 m Run
9	3 m Run	6 m Run	10 x 200	3 m Run	Rest	Rest	8-K Race
10	3 m Run	4 m Run	7 x 400	3 m Run	Rest	45 min Fartlek	7 m Run
11	3 m Run	5 m Run	12 x 200	3 m Run	Rest	45 min Tempo	6 m Run
12	3 m Run	6 m Run	8 x 400	3 m Run	Rest	Rest	10-K Race
13	Cross	3 m Run	5 m Run	3 m Run	Rest	5 m Pace	8 m Run
14	Cross	3 m Run	5 m Run	3 m Run	Rest	3 m Run	9 m Run
15	Cross	3 m Run	5 m Run	3 m Run	Rest	5 m Pace	6 m Run
16	Cross	3 m Run	6 m Run	3 m Run	Rest	6 m Pace	11 m Run
17	Cross	3 m Run	6 m Run	3 m Run	Rest	6 m Run	12 m Run
18	Cross	3 m Run	5 m Run	3 m Run	Rest	Rest	15-K Race
19	Cross	4 m Run	7 m Run	4 m Run	Rest	7 m Run	14 m Run
20	Cross	4 m Run	7 m Run	4 m Run	Rest	7 m Pace	15 m Run
21	Cross	4 m Run	5 m Run	4 m Run	Rest	8 m Pace	11 m Run
22	Cross	4 m Run	8 m Run	4 m Run	Rest	8 m Run	17 m Run
23	Cross	5 m Run	8 m Run	5 m Run	Rest	8 m Pace	18 m Run
24	Cross	5 m Run	5 m Run	5 m Run	Rest	Rest	Half-Mar Race
25	Cross	5 m Run	8 m Run	5 m Run	Rest	5 m Pace	20 m Run
26	Cross	5 m Run	5 m Run	5 m Run	Rest	8 m Run	12 m Run
27	Cross	5 m Run	8 m Run	5 m Run	Rest	5 m Pace	20 m Run
28	Cross	5 m Run	6 m Run	5 m Run	Rest	4 m Pace	12 m Run
29	Cross	4 m Run	5 m Run	4 m Run	Rest	3 m Run	8 m Run
30	Cross	4 m Run	4 m Run	Rest	Rest	2 m Run	Marathon

Order an autographed copy of Marathon: The Ultimate Training Guide.

Hal Higdon's Marathon Training
Personal Best

Click here
for the
Virtual Training
Forums

Hal Higdon's Marathon Training Personal Best

Click here for the Virtual Training Forums

Hal Higdon's Marathon Training
Personal Best

Click here
for the
Virtual Training
Forums