Novice Supreme

I DESIGNED THIS PROGRAM FOR NEW RUNNERS, specifically those individuals new to the sport of long distance running who would like to start in the spring to get ready to run The LaSalle Bank Chicago Marathon in the fall. Individuals who plan to get serious about their training and dedicate six or seven months to training for their first marathon.

If truth be told, this is not exactly a new marathon training program, but rather two training programs combined for the convenience of beginning runners. Novice Supreme combines my 12-week Novice Spring Training Program with my popular 18-week Novice Marathon Training Program. If you are a beginning runner, you could just as easily access each of those programs here on my Web site and do the work yourself. Similarly, you could sign up, in time, for each of those interactive programs available through TrainingPeaks on the Internet. But I've done the work for you.

While this program originally was designed for Chicago, I expanded it so you can use it for any marathon on any date. Begin now!

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, as you'll soon discover, particularly if you run with a friend or a group of runners (something I recommend).

Novice Supreme Training

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	1.5 m run	3.0m run	1.5 m run	Rest	3 m run	30 min walk
2	Rest	1.5 m run	3.0m run	1.5 m run	Rest	3.5 m run	35 min walk
3	Rest	1.5m run	3 m run	1.5 m run	Rest	3 m run	40 min walk
4	Rest	2 m run	3 m run	1.5 m run	Rest	4 m run	30 min walk
5	Rest	2 m run	3 m run	2 m run	Rest	3 m run	45 min walk
6	Rest	2 m run	3 m run	2 m run	Rest	4.5m run	30 min walk
7	Rest	2 m run	3 m run	2 m run	Rest	3 m run	50 min walk
8	Rest	2 m run	3 m run	2 m run	Rest	5 m run	30 min walk
9	Rest	2 m run	3 m run	2.5 m run	Rest	3 m run	55 min walk
10	Rest	2 m run	3 m run	2.5 m run	Rest	5.5m run	30 min walk
11	Rest	3 m run	3 m run	3 m run	Rest	3 m run	60 min walk
12	Rest	3 m run	3 m run	3 m run	Rest	6 m run	30 min walk
13	Rest	3 m run	3 m run	3 m run	Rest	6 m run	Cross
14	Rest	3 m run	3 m run	3 m run	Rest	7 m run	Cross
15	Rest	3 m run	4 m run	3 m run	Rest	5 m run	Cross
16	Rest	3 m run	4 m run	3 m run	Rest	9 m run	Cross
17	Rest	3 m run	5 m run	3 m run	Rest	10 m run	Cross
18	Rest	3 m run	5 m run	3 m run	Rest	7 m run	Cross
19	Rest	3 m run	6 m run	3 m run	Rest	12 m run	Cross
20	Rest	3 m run	6 m run	3 m run	Rest	13 m run	Cross
21	Rest	3 m run	7 m run	4 m run	Rest	10 m run	Cross
22	Rest	3 m run	7 m run	4 m run	Rest	15 m run	Cross
23	Rest	4 m run	8 m run	4 m run	Rest	16 m run	Cross
24	Rest	4 m run	8 m run	5 m run	Rest	12 m run	Cross
25	Rest	4 m run	9 m run	5 m run	Rest	18 m run	Cross
26	Rest	5 m run	9 m run	5 m run	Rest	14 m run	Cross
27	Rest	5 m run	10 m run	5 m run	Rest	20 m run	Cross
28	Rest	5 m run	8 m run	4 m run	Rest	12 m run	Cross
29	Rest	4 m run	6 m run	3 m run	Rest	8 m run	Cross
30	Rest	3 m run	4 m run	2 m run	Rest	Rest	Marathon

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Hal Higdon's Marathon Training
Novice Supreme

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Hal Higdon's Marathon TrainingNovice Supreme

Click here for theInterActive Forums

Hal Higdon's Marathon Training
Novice Supreme

Click here
for the
InterActive
Forums