Training

Marathon Training Guide - Novice Supreme

A Simple 30-Week Schedule for Beginning RunnersI DESIGNED THIS PROGRAM FOR NEW RUNNERS, specifically those individuals new to the sport of long distance running who wouldlike 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 sixor 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 ofbeginning runners. Novice Supreme combines my 12-week Spring Training Program with my popular 18-week Novice Marathon TrainingProgram. If you are a beginning runner, you could just as easily access each of those programs here on my Web site and do the workyourself. Similarly, you could sign up, in time, for each of those interactive programs available through TrainingPeaks, my interactivepartner. 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. Beginnow!

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 soondiscover, particularly if you run with a friend or a group of runners. More detailed instructions on how to use this program can be found inthe 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

1 Rest 1.5 m run 3 m run 1.5 m run Rest 3 m run 30 min walk

2 Rest 1.5 m run 3 m run 1.5 m run Rest 3.5 m run 35 min walk

3 Rest 1.5 m 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 4.5 m 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

Home Biography Store Training Marathon Half Marathon Writing Art

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 5.5 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