Hal Higdon's
MARATHON
TRAINING GUIDE

Novice 3

Stepback weeks are indicated in blue

Nonobligatory races in red

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	Run: 3 mi	Bike: 30 min	Pace: 3 mi	Rest	Run: 6 mi	Cross 60 min
2	Rest	Run: 4 mi	Bike: 30 min	Tempo: 30 min	Rest	Run: 7 mi	Cross 60 min
3	Rest	Run: 3 mi	Bike: 30 min	Run: 3 mi	Rest	Run: 5 mi	Cross 60 min
4	Rest	Run: 5 mi	Bike: 35 min	Pace: 3 mi	Rest	Run: 9 mi	Cross 65 min
5	Rest	Run: 5 mi	Bike: 35 min	Tempo: 35 min	Rest	Run: 10 mi	Cross 65 min
6	Rest	Run: 4 mi	Bike: 35 min	Run: 4 mi	Rest	Run: 8 mi	Cross 65 min
7	Rest	Run: 6 mi	Bike: 40 min	Pace: 4 mi	Rest	Run: 12 mi	Cross 70 min
8	Rest	Run: 7 mi	Bike: 40 min	Tempo: 40 min	Rest	Run: 13 mi	Cross: 70 min
9	Rest	Run: 5 mi	Bike: 40 min	Run: 5 mi	Rest	Rest	Race: 5-K
10	Rest	Run: 7 mi	Bike: 45 min	Pace: 4 mi	Rest	Run: 15 mi	Cross: 75 min
11	Rest	Run: 8 mi	Bike: 45 min	Tempo: 45 min	Rest	Run: 16 mi	Cross: 75 min
12	Rest	Run: 6 mi	Bike: 45 min	Run: 6 mi	Rest	Rest	Race: 10-K
13	Rest	Run: 8 mi	Bike: 50 min	Pace: 5 mi	Rest	Run: 17 mi	Cross: 80 min
14	Rest	Run: 9 mi	Bike: 50 min	Tempo: 50 min	Rest	Run: 18 mi	Cross: 80 min
15	Rest	Run: 6 mi	Bike: 50 min	Run: 6 mi	Rest	Run: 13 mi	Cross: 80 min
16	Rest	Run: 9 mi	Bike: 55 min	Pace: 6 mi	Rest	Rest	Race: Half Marathon
17	Rest	Run: 10 mi	Bike: 55 min	Tempo: 55 min	Rest	Run: 20 mi	Cross: 85 min
18	Rest	Run: 7 mi	Bike: 55 min	Run: 7 mi	Rest	Run: 14 mi	Cross: 85 min
19	Rest	Run: 10 mi	Bike: 60 min	Pace: 7 mi	Rest	Run: 20 mi	Cross: 90 min
20	Rest	Run: 8 mi	Bike: 60 min	Run: 8 mi	Rest	Rest	Race: 10-K
21	Rest	Run: 10 mi	Bike: 60 min	Tempo: 60 min	Rest	Run: 20 mi	Cross: 90 min
22	Rest	Run: 6 mi	Bike: 50 min	Run: 6 mi	Rest	Run: 12 mi	Cross: 75 min
23	Rest	Run: 4 mi	Bike: 40 min	Run: 4 mi	Rest	Run: 8 mi	Cross: 60 min
24	Rest	Run: 2 mi	Bike: 30 min	Rest	Rest	Run: 1-2 mi	Marathon Race

Back to Marathon Training Guide: Novice 3

Higdon's Home Page