Home
Biography
Store
Training
Marathon
Half Marathon
Writing
Art
Training
Marathon Training Guide - Novice Supreme
A Simple 30-Week Schedule for Beginning Runners
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 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, my interactive
partner. But I've done the work for you.
While this program originally was designed for the Chicago Marathon, 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. More detailed instructions on how to use this program can be found in
the introductions for Spring Training and Marathon Novice 1. If you have questions, follow me over to my Virtual Training Bulletin Board.
Ask away in one of the forums.
Marathon Training Schedule: Novice Supreme
WEEK
MON
TUE
WED
THU
FRI
SAT
SUN
Rest
1.5 m run
3 m run
1.5 m run
Rest
3 m run
30 min walk
Rest
1.5 m run
3 m run
1.5 m run
Rest
3.5 m run
35 min walk
Rest
1.5 m run
3 m run
1.5 m run
Rest
3 m run
40 min walk
Rest
2 m run
3 m run
1.5 m run
Rest
4 m run
30 min walk
Rest
2 m run
3 m run
2 m run
Rest
3 m run
45 min walk
Rest
2 m run
3 m run
2 m run
Rest
4.5 m run
30 min walk
Rest
2 m run
3 m run
2 m run
Rest
3 m run
50 min walk
Rest
2 m run
3 m run
2 m run
Rest
5 m run
30 min walk
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
5.5 m 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
Click here for the TrainingPeaks interactive version of Novice Supreme
All Contents copyright Hal Higdon, 2011 All rights reserved
Website design and development by RACERSITES
