download hal higdon half marathon training

There will be little benefit to your running/walking in doing this, but you’ll increase your fatburning potential. It is fine to do cross training on Monday, Wednesday and Friday if you wish. Walkers use the walk-shuffle ratio that works for you to avoid huffing and puffingĩ. Run Walk Run ratio should correspond to the pace used (Runners).Ĩ. Walkers slow down enough to avoid huffing and puffing.ħ. When the temperature rises above 60° F: runners slow down by 30 seconds a mile for every 5 degrees above 60° F. Walkers and runners should pace the long one so there’ no huffing and puffing-even at the end.Ħ. It is always better to run slower than this pace.ĥ. The result is your suggested long run pace per mile on long runs at 60F or cooler. (Runners) What pace should I run on the long ones? Take your MM time and multiply by 1.3. Even in the half marathon itself, I don’t recommend running this fast-run at the training pace that was comfortable for you on your last long runs.Ĥ. This tells you what you are currently capable of running in a half marathon right now (at a very hard effort), when the temperature is 60° F or below and when you have done the long runs listed in the schedule. After you have run 3-4 “magic miles” (MM), multiply by 1.2. (Runners) What is my current level of performance? Read the chapter in the book on “ Choosing The Right Goal…”. If your long one is not this long, then gradually increase the weekend run/walk to this distance before starting this program.ģ.

To begin this program, you should have done a long run/walk within the past 2 weeks of at least 3 miles. Do the first one to finish, running/walking at a comfortable training pace.Ģ. I don’t recommend that first-time half marathon participants try for a time goal. If you are already running/walking more than this amount and are able to recover between workouts, you may continue to do what you are doing-but be careful.ġ. Note: This is the minimum that I’ve found necessary to finish with strength. If you think that you need more conditioning before starting the program, see Beginning RunningĬustomized Half Marathon Coaching by Jeff is available here! This program is designed for those who have been doing some running or walking for a few weeks. Half Marathon To Finish-for runners and walkers (scroll down for the “Time Goal Schedule”)

Download hal higdon half marathon training