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Marathon Training Plan
Hal Higdon Marathon Advanced 1 training schedule
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Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
---|---|---|---|---|---|---|---|
Week 1 |
3mi
wk1
|
5mi
|
3mi
|
Hill Work
0mi
3 x hill
|
Rest
0mi
|
Race Pace
5mi
|
Steady-State
10mi
|
Week 2 |
3mi
wk2
|
5mi
|
3mi
|
Tempo
0mi
00:30:00 |
Rest
0mi
|
5mi
|
Steady-State
11mi
|
Week 3 |
3mi
wk3
|
6mi
|
3mi
|
Track Session
0mi
4 x 800
|
Rest
0mi
|
Race Pace
6mi
|
Steady-State
8mi
|
Week 4 |
3mi
wk4
|
6mi
|
3mi
|
Hill Work
0mi
4 x hill
|
Rest
0mi
|
Race Pace
6mi
|
Steady-State
13mi
|
Week 5 |
3mi
wk5
|
7mi
00:35:00 |
3mi
|
Tempo
0mi
00:35:00 |
Rest
0mi
|
7mi
|
Steady-State
14mi
|
Week 6 |
3mi
wk6
|
7mi
|
3mi
|
Track Session
0mi
00:35:00
5 x 800
|
Rest
0mi
|
Race Pace
7mi
|
Steady-State
10mi
|
Week 7 |
3mi
wk7
|
8mi
|
4mi
|
Hill Work
0mi
5 x hill
|
Rest
0mi
|
Race Pace
8mi
|
Steady-State
16mi
|
Week 8 |
3mi
wk8
|
8mi
|
4mi
|
Tempo
0mi
00:40:00 |
Rest
0mi
|
8mi
|
Steady-State
17mi
|
Week 9 |
4mi
wk9
|
8mi
|
4mi
|
Track Session
0mi
6 x 800
|
Rest
0mi
|
Rest
0mi
rest if doing half marathon
|
Steady-State
13.1mi
Half Marathon
|
Week 10 |
3mi
wk10
|
9mi
|
4mi
|
Hill Work
0mi
6 x hill
|
Rest
0mi
|
Race Pace
9mi
|
Steady-State
19mi
Half Marathon
|
Week 11 |
4mi
wk11
|
10mi
|
5mi
|
Tempo
0mi
00:45:00 |
Rest
0mi
|
10mi
|
Steady-State
20mi
Half Marathon
|
Week 12 |
4mi
wk12
|
6mi
|
5mi
|
Track Session
0mi
7 x 800
|
Rest
0mi
|
Race Pace
6mi
|
Steady-State
13.1mi
Half Marathon
|
Week 13 |
4mi
wk13
|
10mi
|
5mi
|
Hill Work
0mi
7 x hill
|
Rest
0mi
|
Race Pace
10mi
|
Steady-State
20mi
|
Week 14 |
5mi
wk14
|
6mi
|
5mi
|
Tempo
0mi
00:45:00 |
Rest
0mi
|
6mi
|
Steady-State
12mi
|
Week 15 |
5mi
wk15
|
10mi
|
5mi
|
Track Session
0mi
8 x 800
|
Rest
0mi
00:30:00 |
Race Pace
10mi
|
Steady-State
20mi
|
Week 16 |
5mi
wk16
|
8mi
|
5mi
|
Hill Work
0mi
6 x hill
|
Rest
0mi
00:30:00 |
Race Pace
4mi
|
Steady-State
12mi
|
Week 17 |
4mi
wk17
|
6mi
|
4mi
|
Tempo
0mi
00:30:00 |
Rest
0mi
00:30:00 |
4mi
|
Steady-State
8mi
|
Week 18 |
3mi
wk18
|
Track Session
0mi
4 x 400
|
2mi
|
Rest
0mi
|
Steady-State
2mi
or rest
|
2mi
|
Race
26.2mi
|