TRAINING
PROGRAMS

Whatever your race distance, we have a program for you.

THE 5-K
An 8-week training program for Novice, Intermediate and Advanced runners for this popular race distance. Also: Advice for fitness walkers.

THE 8-K
An 8-week training program for an 8-K. Schedules are for Novice, Intermediate, and Advanced runners.

THE 10-K
An 8 week training program originally designed for the Standard Federal Bank 10-K Series in Michigan. Schedules are for Novice, Intermediate and Advanced runners plus Walkers.

THE 15-K and 10 MILE
An 8-week training program originally designed for the Gate River Run (15-K) in Jacksonville, Florida. Use these schedules for any 15-K or 10 mile race. Schedules are for Novice, Intermediate, and Advanced runners.

THE HALF MARATHON
Twelve Weeks to a 13.1-Mile Race. Updated schedules for Novice, Intermediate, and Advanced runners plus Walkers.

THE MARATHON
Hal's 18-week training program for Novice, Intermediate - I, Intermediate - II, Advanced - I and Advanced - II marathoners.


POST-MARATHON TRAINING
Recover from your marathon. Check out: Zero Week (that first week after) followed by four weeks of post-marathon training for Novice, Intermediate or Advanced runner. Recover fast and avoid injury.

BOSTON BOUND TRAINING: Train for the 2008 Boston Marathon

THE ULTRAMARATHON
All right, few of us are hard-core for whom 26 miles isn't enough. This six-month training schedule was designed for the Comrades Marathon (54 miles) in South Africa, but it can be used for other ultras as well.

MARATHONING FOR SENIORS: An eight-week training schedule featuring three running days a week for experienced runners only. Clydesdales also will benefit from this program.

MULTIPLE MARATHONS: How to run more than one 26-miler a year. Two-, four-, six- and eight-week schedules.

ALTERNATE MARATHON TRAINING:
If you need to postpone your planned marathon 1, 2 or 3 weeks, here is how to adjust your training.

BEGINNING RUNNER'S GUIDE
Everything you want to know about running, but were afraid to ask: Getting Started. Motivation. Shoes. Form. Breathing. And a basic schedule leading to your first 5-K. Hal tells you how to do it.

NOVICE SUPREME: A 30-week beginner's marathon program

PERSONAL BEST: A 30-week program for intermediate runners

FITNESS WALKING
Becoming a fitness walker can be fun. Here's how to do it.

WINTER TRAINING
How to survive when the cold winds blow. A combination of indoor and outdoor workouts can not only maintain, but improve, your fitness level.

COLD WEATHER RUNNING: Another winter training program

SPRING TRAINING
How do you train between marathons? This 12 week "Spring Training" program was designed as both a prelude and prologue to the 18-week marathon program. Schedules are for Novice, Intermediate and Advanced runners.

CROSS COUNTRY: A summer training program for high schoolers.

TRI-FIT: A multi-sport 8-week program for Total Fitness

TRI-FAST: An 8-week program to prepare you for a sprint triathlon

TRAINING
INFORMATION

Hal Higdon offers advice to make you a better runner.

S-T-R-E-T-C-H-I-N-G: Learn to stretch like cats

FIVE FANTASTIC STRETCHING EXERCISES Physical Therapist Debbie Pitchford demonstrates how to stretch

SIX SPECTACULAR STRENGTH EXERCISES Olympic Trials qualifier Cathy Vasto demonstrates how to strength train

CARBOHYDRATE-LOADING Dietitian Nancy Clark tells you the correct way to eat before a marathon, or your next race

ARE CARBS NO LONGER GOOD CHOICES? The ghost of Dr. Atkins haunts us at the dining table

THE DISTANCE RUNNER'S DIET: Adapted from Marathon: The Ultimate Training Guide. What to eat and drink in your next running race

INJURY-PROOFING YOUR BODY: Smart runners don't get hurt

THE KNEES HAVE IT: Do runners suffer knee problems more than non-runners? Probably not

LONGEVITY: Extend your lifespan six to nine years

IS RUNNING GOOD FOR CHILDREN?
We want our kids as Olympic champs, but is training them now a good idea? Also: a four week Children's Training Program

THE RIGHT PACE
Mile splits for the marathon. Designed for the Pacing Teams at Chicago, but good for any race

TIPS FOR FIRST-TIMERS: Eight tips for those doing their first marathon

HOW TO FIND A COACH
Hal Higdon wrote this booklet for the Road Runners Club of America. It is now available online

MOTIVATION: An excerpt from Hal's latest book, Masters Running

MASTERS RUNNING: Hal Higdon created a questionnaire while researching the book, Masters Running. Here are the results

BEGINNING SKIER'S GUIDE: Consider cross-county skiing as a winter training option. Hal tells you how.

FIT FOR LIFE: Hal and Rose Higdon chase Good Health

ARCHIVES

ARTICLES: Articles written by Hal Higdon on various subjects

SKI:

ART: Hal works as an artist as well as a writer. Now you can purchase Art by Hal Higdon.

Website Designed by Kyle Higdon