As a operating coach, I’m typically requested about one of the best marathon coaching plan and naturally there’s a LOT that goes in to that reply. Since Hal Higdon offers probably the most sturdy variety of free marathon plans, it’s a should talk about.
These coaching plans observe a fairly normal development of exercises and make the most of the 80/20 methodology diversified by runner expertise.
In distinction to the three day every week fashion of the FIRST marathon coaching methodology or the excessive mileage, excessive depth of Hanson Technique as we speak we’re exploring the Hal Higdon Marathon Coaching Plans which really feel like an excellent average manner for most folk to leap in.
What’s the Hal Higdon Technique?
Hal Higdon was first a really profitable runner who competed in 8 Olympic trials, then a profitable author for Runner’s World and multi-time writer beginning in 1966 and has now been a nicely revered operating coach for a lot of many years.
I’m definitely drawn to his extra simplistic and no-nonsense fashion of coaching. No gimmicks, simply stable coaching plans which can be simple for almost all of latest and intermediate runners to observe with out harm.
In different phrases, my strategy in some ways is comparable! As a operating coach I’m targeted on that center of the pack to again of the pack runner that’s nervous, desires to enhance, however has a life.
Whereas he does embrace extra superior coaching plans, I feel those that shine are for the newer runner.
The truth is, Higdon even has a Dopey Problem coaching plan which is a extremely useful gizmo! I see too many runDisney runners with tremendous low mileage or following a few of the lower than perfect suggestions to solely run 3 miles throughout the weekday after which instantly 26 on the weekend.
Hal Higdon Working Plan Ideas
Contemplate this your Cliff Notes model of Hal Higdon operating plans general. These are the important thing ideas of the Hal Higdon Technique for half marathon and marathon coaching:
- Low to average mileage
- 4 days of operating Novice and 5 Intermediate
- Velocity exercises not particularly included in Novice or Intermediate plans
- Suggestions to do some runs at aim race tempo
- He does say power coaching is necessary, but it surely tends to solely seem in base coaching plans and no particular exercises
- Longest run is 20 miles for many plans
- Can entry paid model with barely extra particulars and changes through Hal’s App
You in all probability received’t discover any elite runners who’ve skilled along with his packages, however I wager you will have a number of pals who’ve! His plans are extremely well-liked as a place to begin for determining mileage and the best way to put collectively an honest marathon plan.
Advantages of the Hal Higdon Coaching Plans
- Much less days of operating works for busy schedules and leaves time to power prepare
- Low to no pace work will be good for first time runners increase mileage to remain harm free
- Weekday runs by no means get too lengthy, which makes them simpler to slot in
- Recommends Cross Coaching to additional scale back accidents and hold coaching attention-grabbing
- Lengthy runs really feel very doable for a primary time
Drawbacks to the Hal Higdon Technique
- Lack of pace exercises to work these quick twitch muscular tissues
- Intermediate plans have decently lengthy runs again to again on weekends (in case you haven’t constructed up earlier than leaping in)
- No particular power coaching suggestions with marathon plans (solely a little bit in base constructing)
- Probably complicated to choose which plan you need to observe since he offers a variety
- No particular tempo suggestions
How does the long term stability?
It’s all about % of whole miles for the week.
Higdon typically tries to make sure that your future by no means totals greater than the overall of your weekday runs.
In lots of conventional operating packages the long term can include as much as 50% of the runners mileage and thus requires extra time to get well and sure potential for harm. Typically, I all the time suggest your future not be greater than 25-30% of your whole weekly quantity.
Assets
Hal Higdon Marathon Coaching Outcomes
Listed here are some actual world outcomes from runners who’ve used the Hal Higdon operating plans that will help you see if they are going to be just right for you.
Damage Free PR
Janice – I truly got here to Run To The End for teaching after utilizing the Hal Higdon plan for a earlier marathon. It was the proper place for me to start out.
It was simple to observe. The mileage felt doable and I used to be in a position to cross that end line feeling actually happy with the work. I don’t really feel like I can progress quite a bit farther by following it once more, which is why I wished to do customized teaching.
Felt Like Velocity Was Missing
Paul – Having heard quite a bit about Hal Higdon I took a take a look at the plans and all of it appeared very easy to observe. My solely criticism was that I began to really feel actually flat and type of uninterested in no pace. Each run simply appeared the identical and whereas I’m not the quickest runner, I wish to see some enchancment.
I used to be by no means certain precisely the best way to add in pace exercises by myself, however tried. I had an honest race, however really feel like I left quite a bit on the desk.
Who Ought to Attempt Hal Higdon Coaching Plans?
As you may in all probability see now, it’s a marathon methodology that’s going to work for lots of runners and a few will rely on private desire.
A number of methods to know if Hal Higdon operating may be just right for you:
- Runners who don’t get pleasure from excessive mileage
- Runners who don’t get pleasure from pace exercises
- Those that want operating to suit round life, not the opposite manner round
- Those that are good at doing runner power coaching exercises on their very own
- Runners not needing particular pacing pointers
Who Ought to Not Use the Hal Higdon Technique?
Typically, I feel these in search of a particular PR time may discover extra luck with plans which have structured pace exercises included. Runners who are also harm inclined with out constant power coaching, must give attention to including that in whether or not listed or not.
Runners who’re hitting prime finish speeds past the three:40 marathon could once more choose a plan with a little bit extra depth.
Each runner is totally different. Which is why for a few of you this plan will probably be your golden ticket to a PR and for others it’s only a a technique ticket to catastrophe.
It’s important to actually know your self to go after this one and do it nicely. I feel you additionally must make a acutely aware alternative to include power work amid all of the depth.
As all the time our crew is right here creating customized 1-1 on-line run teaching plans in case you want extra assist!
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