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2014-09-30 12:24 PM

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Subject: Hal Higdon marathon plan advice
Hey- I've been toying with doing a Spring marathon and took a look at Hal Higdon's site...lots of plans there! But how to pick one?

http://www.halhigdon.com/training/51135/marathon-training-guide

My background: been doing triathlons for about 5 or 6 years, train pretty consistently except slacking a bit these days after the Raleigh 70.3 in June (slacking still means 6 or so days a week, but usually that is a 4-6 mile run). Never ran a stand-alone marathon but hobbled one in an IM. My most recent 5K was several years ago in around 20 mins.

My goals for the marathon: not really sure. Just doing it is fine. Break 3:30 would be really nice. BQ would be awesome but I have no desire to actually run in Boston, so it would just be for bragging rights and I don't think I have the motivation to put the training in to knock those extra 15 mins or so off. When I was training for B2B in 2010 (my only IM) my long runs got up to 18 miles at a low 8:xx pace (just for context). So hopefully this gives you enough background to help me pick a training plan- beginner, intermediate (what level), advanced, etc. Thanks.

ETA: I really do like cross-training so running less to leave time to swim once in a while, or ride, isn't a bad thing...

Edited by louiskie 2014-09-30 12:26 PM


2014-09-30 2:40 PM
in reply to: louiskie

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Subject: RE: Hal Higdon marathon plan advice
You've got a running background, but all your listed achievements are a few years old. The novice plans would be easy for you to jump into and with fewer longs runs, be easier to swap in more cross training days.

I'd shift things around a little bit:
Move tuesday short run to monday
Tuesday - hard bike ride
Wed as is (medium run)
Thurs as is (second short run)
Friday bike - longer/easier
Sat as is (long run)
sun swim (or tag it onto one or both of the short run days to give yourself a full rest day)

In any case, it would be good to get out there into a running race to get an idea of your current fitness.
2014-09-30 2:48 PM
in reply to: dfroelich

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Subject: RE: Hal Higdon marathon plan advice
Originally posted by dfroelich

You've got a running background, but all your listed achievements are a few years old. The novice plans would be easy for you to jump into and with fewer longs runs, be easier to swap in more cross training days.

I'd shift things around a little bit:
Move tuesday short run to monday
Tuesday - hard bike ride
Wed as is (medium run)
Thurs as is (second short run)
Friday bike - longer/easier
Sat as is (long run)
sun swim (or tag it onto one or both of the short run days to give yourself a full rest day)

In any case, it would be good to get out there into a running race to get an idea of your current fitness.


Thanks. I actually did the Raleigh 70.3 this year and last and B2B half the year before that, but didn't go into all my race details since the run is quite a bit shorter than a marathon. I run pretty consistently- last stand alone half marathon was a few years ago in 1:38 and I did the run at Raleigh 70.3 in 1:50ish (I think). Do you think the novice plan is "too easy" or should I do something a little more intense?
2014-09-30 4:54 PM
in reply to: louiskie

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Subject: RE: Hal Higdon marathon plan advice
I'd do the intermediate 1 plan if I were to choose one. It peaks at 43 mpw with 5 runs a week, as opposed to 40 mpw over 4 days. Also you could crosstrain on Mondays. Of course this is said having no idea of your weekly volume, just assuming it's 20+ mpw

I used a Novice Higdon plan to do my first marathon. It got me to the finish.
2014-09-30 5:10 PM
in reply to: louiskie

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Subject: RE: Hal Higdon marathon plan advice
It really depends on how much you want to be able to crosstrain with swimming and cycling. If you are fine with tagging swims on the lighter run days and just doing one ride a week, the intermediate would be no problem. If you want more than that, I'd go with the novice.
2014-10-01 6:45 AM
in reply to: dfroelich

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Subject: RE: Hal Higdon marathon plan advice
Based on the information you provided, it looks like the Intermediate plan would probably work for you. I used the Advanced Plan because I was shooting for a BQ and I have been a runner for over 33 years. It didn't happen for me so I am using the Hansons Advanced Plan, which is more total miles, more race pace and faster running, and with no time for cross training, for my November Mary. But, I am chasing the BQ goal still. Higdon was a reasonable plan.


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