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Marathon Training Guide - Novice Supreme

A Simple 30-Week Schedule for Beginning Runners
I DESIGNED THIS PROGRAM FOR NEW RUNNERS, specifically those individuals new to the sport of long distance running who would
like 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 six
or 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 of
beginning runners. Novice Supreme combines my 12-week Spring Training Program with my popular 18-week Novice Marathon Training
Program. If you are a beginning runner, you could just as easily access each of those programs here on my Web site and do the work
yourself. Similarly, you could sign up, in time, for each of those interactive programs available through TrainingPeaks, my interactive
partner. 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. Begin
now!
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 soon
discover, particularly if you run with a friend or a group of runners. More detailed instructions on how to use this program can be found in
the 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

Rest

1.5 m run

3 m run

1.5 m run

Rest

3 m run

30 min walk

Rest

1.5 m run

3 m run

1.5 m run

Rest

3.5 m run

35 min walk

Rest

1.5 m run

3 m run

1.5 m run

Rest

3 m run

40 min walk

Rest

2 m run

3 m run

1.5 m run

Rest

4 m run

30 min walk

Rest

2 m run

3 m run

2 m run

Rest

3 m run

45 min walk

Rest

2 m run

3 m run

2 m run

Rest

4.5 m run

30 min walk

Rest

2 m run

3 m run

2 m run

Rest

3 m run

50 min walk

Rest

2 m run

3 m run

2 m run

Rest

5 m run

30 min walk

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

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