Marathon Training : Novice Supreme

About the Novice Supreme Program

Are you a new runner with a limited background in running, yet you still would like to run a marathon? This Novice Supreme combines Hal's 12-week Novice Base Training Program with the 18-week Novice 1 Marathon Training Program, but at a discount price compared to what you would pay for each program separately. You begin training 30 weeks ahead of your planned marathon with a long run of only 3 miles in the first week of training. Then after 12 weeks of graduated training, you make an easy transition to the 18-week Novice 1 Marathon Training Program that leads to a marathon of your choice. If you want success in your first marathon, this is the way to go. Each day, Hal will send you an email telling you what to run and offering a training tip.

This plan is not available in the RunWithHal app, but you can still get the interactive version through TrainingPeaks. Or, explore more training options in the app:

At a glance

Author: Hal Higdon Length: 30 Weeks Typical Week: 2 Day Off, 7 Other, 4 Run, 1 X-Train Longest Workout: 20 miles

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Hal on his Novice Supreme Program

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 a 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 Base Training Program with my popular 18-week Novice 1 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, my interactive partner. But I’ve done the work for you.

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. More detailed instructions on how to use this program can be found in the introductions for Base Training and Marathon Novice 1.

Week Mon Tue Wed Thu Fri Sat Sun
1 Rest 1.5 mi run 3 mi run 1.5 mi run Rest 3 mi run 30 min walk
2 Rest 1.5 mi run 3 mi run 1.5 mi run Rest 3.5 mi run 35 min walk
3 Rest 1.5 mi run 3 mi run 1.5 mi run Rest 3 mi run 40 min walk
4 Rest 2 mi run 3 mi run 1.5 mi run Rest 4 mi run 30 min walk
5 Rest 2 mi run 3 mi run 2 mi run Rest 3 mi run 45 min walk
6 Rest 2 mi run 3 mi run 2 mi run Rest 4.5 mi run 30 min walk
7 Rest 2 mi run 3 mi run 2 mi run Rest 3 mi run 50 min walk
8 Rest 2 mi run 3 mi run 2 mi run Rest 5 mi run 30 min walk
9 Rest 2 mi run 3 mi run 2.5 mi run Rest 3 mi run 55 min walk
10 Rest 2 mi run 3 mi run 2.5 mi run Rest 5.5 mi run 30 min walk
11 Rest 3 mi run 3 mi run 3 mi run Rest 3 mi run 60 min walk
12 Rest 3 mi run 3 mi run 3 mi run Rest 6 mi run 30 min walk
13 Rest 3 mi run 3 mi run 3 mi run Rest 6 mi run Cross
14 Rest 3 mi run 3 mi run 3 mi run Rest 7 mi run Cross
15 Rest 3 mi run 4 mi run 3 mi run Rest 5 mi run Cross
16 Rest 3 mi run 4 mi run 3 mi run Rest 9 mi run Cross
17 Rest 3 mi run 5 mi run 3 mi run Rest 10 mi run Cross
18 Rest 3 mi run 5 mi run 3 mi run Rest 7 mi run Cross
19 Rest 3 mi run 6 mi run 3 mi run Rest 12 mi run Cross
20 Rest 3 mi run 6 mi run 3 mi run Rest 13 mi run Cross
21 Rest 3 mi run 7 mi run 4 mi run Rest 10 mi run Cross
22 Rest 3 mi run 7 mi run 4 mi run Rest 15 mi run Cross
23 Rest 4 mi run 8 mi run 4 mi run Rest 16 mi run Cross
24 Rest 4 mi run 8 mi run 5 mi run Rest 12 mi run Cross
25 Rest 4 mi run 9 mi run 5 mi run Rest 18 mi run Cross
26 Rest 5 mi run 9 mi run 5 mi run Rest 14 mi run Cross
27 Rest 5 mi run 10 mi run 5 mi run Rest 20 mi run Cross
28 Rest 5 mi run 8 mi run 4 mi run Rest 12 mi run Cross
29 Rest 4 mi run 6 mi run 3 mi run Rest 8 mi run Cross
30 Rest 3 mi run 4 mi run 2 mi run Rest Rest Marathon
Week Mon Tue Wed Thu Fri Sat Sun
1 Rest 2.4 km run 4.8 km run 2.4 km run Rest 4.8 km run 30 min walk
2 Rest 2.4 km run 4.8 km run 2.4 km run Rest 5.6 km run 35 min walk
3 Rest 2.4 km run 4.8 km run 2.4 km run Rest 4.8 km run 40 min walk
4 Rest 3.2 km run 4.8 km run 8.1 km run Rest 6.4 km run 30 min walk
5 Rest 3.2 km run 4.8 km run 3.2 km run Rest 4.8 km run 45 min walk
6 Rest 3.2 km run 4.8 km run 3.2 km run Rest 4.8 km run 30 min walk
7 Rest 3.2 km run 4.8 km run 3.2 km run Rest 4.8 km run 50 min walk
8 Rest 3.2 km run 4.8 km run 3.2 km run Rest 8.1 km run 30 min walk
9 Rest 3.2 km run 4.8 km run 4 km run Rest 4.8 km run 55 min walk
10 Rest 3.2 km run 4.8 km run 4 km run Rest 8.1 km run 30 min walk
11 Rest 4.8 km run 4.8 km run 4.8 km run Rest 4.8 km run 60 min walk
12 Rest 4.8 km run 4.8 km run 4.8 km run Rest 9.7 km run 30 min walk
13 Rest 4.8 km run 4.8 km run 4.8 km run Rest 9.7 km run Cross
14 Rest 4.8 km run 4.8 km run 4.8 km run Rest 11.3 km run Cross
15 Rest 4.8 km run 6.4 km run 4.8 km run Rest 8.1 km run Cross
1 Rest 4.8 km run 6.4 km run 4.8 km run Rest 14.5 km run Cross
17 Rest 4.8 km run 8.1 km run 4.8 km run Rest 16.1 km run Cross
18 Rest 4.8 km run 8.1 km run 4.8 km run Rest 11.3 km run Cross
19 Rest 4.8 km run 9.7 km run 4.8 km run Rest 19.3 km run Cross
20 Rest 4.8 km run 9.7 km run 4.8 km run Rest 20.9 km run Cross
21 Rest 4.8 km run 11.3 km run 6.4 km run Rest 16.1 km run Cross
22 Rest 4.8 km run 11.3 km run 6.4 km run Rest 24.1 km run Cross
23 Rest 6.4 km run 12.9 km run 6.4 km run Rest 25.8 km run Cross
24 Rest 6.4 km run 12.9 km run 8.1 km run Rest 19.3 km run Cross
25 Rest 6.4 km run 14.5 km run 8.1 km run Rest 29 km run Cross
26 Rest 8.1 km run 14.5 km run 8.1 km run Rest 22.5 km run Cross
27 Rest 8.1 km run 16.1 km run 8.1 km run Rest 32.1 km run Cross
28 Rest 8.1 km run 12.9 km run 6.4 km run Rest 19.3 km run Cross
29 Rest 6.4 km run 9.7 km run 4.8 km run Rest 12.9 km run Cross
30 Rest 4.8 km run 6.4 km run 3.2 km run Rest Rest Marathon

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