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Hal Higdons Half-marathon Training Guide: Novice - Runners World
Hal Higdon's Half-marathon Training Guide: Novice
Halfway between the 10-K and the marathon is the friendlier and more accessible distance, the
half-marathon
by:
Hal Higdon
Once runners have finished their first 5-K and 10-K races, they often ask themselves, what's the next
challenge? The same for experienced runners, looking to some variation in their training and racing.
For many, that next challenge is often the marathon, the lure of being able to finish 26 miles 385 yards.
But that can be a big (and intimidating) jump and pose a commitment that not everybody wants to make.
Halfway between the 10-K and the marathon is the (friendlier and more accessible) half-marathon: 13.1
miles. The "half" offers a good staging area for novice runners--and advanced runners like the distance
too, because they can race the half more often with less stress during the race and less time recovering
after the race.
After completing your first 5-K, or your first 10-K, and after becoming comfortable racing those distances,
simply step up your mileage to run the half-marathon. If you're approaching the half-marathon without a
training base, you might want to begin at one of those levels and move into the below program after
you're used to the mileage.
Don't push too fast too soon. The below schedule suggests a six-week build-up to the half-marathon. If
you have more time to prepare, you can repeat any of the weeks along the way. If the schedule seems
too strenuous, back up and repeat the week before the one you just completed. A gentler training
build-up, covering a period of 13 weeks, would follow the following pattern. (Each number represents the
week being run or repeated.)
1-2-1-2-3-2-3-4-3-4-5-4-6
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Hal Higdons Half-marathon Training Guide: Novice - Runners World
Week MON TUE WED THU FRI
SAT SUN
1
rest
4
rest
or easy
run
4
rest cross
train
70
min
2
rest
4.5
rest
or easy
run
4.5
rest cross
train
75
min
3
rest
5
rest
or easy
run
5
rest cross
train
80
min
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Hal Higdons Half-marathon Training Guide: Novice - Runners World
st4
rest
5.5
rest
or easy
run
5.5
rest cross
train
85
min
5
rest
6
rest
or easy
run
6
rest cross
train
90
min
6
rest
4.5
rest
or easy
run
3
rest
or
easy
run
rest 13.1
m
Race
One additional approach to training for the half-marathon would be to follow the first eight weeks of the full
marathon program, either as an end in itself or as a staging area for your first marathon. Rest, or cut back
your training, for a week after your half-marathon, then continue on to your first marathon.
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