Public Training Plans

Hal Higdon's Niagara Falls Half Marathon--Intermediate: $29.95
by Hal Higdon 12 weeks $29.95

Introduction: The following Intermediate Training Program for the Niagara Falls Half Marathon is for experienced runners: individuals who have left their Novice roots behind and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a week, have competed in at least a few 5-K and 10-K races, if not a marathon, and at least be willing to consider the possibility that some speedwork might help you improve. If that sounds like too much training, and this is your first half marathon, you might be more comfortable training using the Novice Program. If a very experienced runner, check out my Advanced program before clicking on the Purchase button. Let me explain some of the terms used. Further information and explanations will appear in the daily e-mail messages I'll be sending you if you sign up for this program. Easy Runs: The runs on Tuesdays and Thursdays and sometimes Fridays or Saturdays are designed to be done at a comfortable pace. Don't worry about how fast you run these workouts. Run easy! If you're training with a friend, the two of you should be able to hold a conversation. If you can't do that, you're running too fast. (For those wearing heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate.) Distance: The training schedule dictates workouts at distances, from 3 to 12 miles. Don't worry about running precisely those distances, but you should come close. Pick a course through the neighborhood, or in some scenic area where you think you might enjoy running. Then measure the course either by car or bicycle or a GPS watch. In deciding where to train, talk to other runners. They probably can point you to some accurately measured courses for your workouts. Stretch & Strengthen: Mondays and Thursdays are days on which I advise you to spend extra time stretching--and do some strength training too. Monday is a rest day and Thursday is an easy day, so don't overdo it. If you want to stay away from the gym so that Monday becomes a complete day of rest, switch some of your stretching and strengthening to Tuesday or another day of the week. It's wise to stretch at least a little bit every day, particularly after you finish your run. And don't forget to stretch while warming up for your hard runs on Wednesdays. I can't emphasize this strongly enough. Strength training could consist of push-ups, pull-ups, use of free weights or working out with various machines at a health club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. For more information, see the Stretch & Strengthen files on halhigdon.com. Rest: Rest is as important a part of your training as the runs. You will be able to run the long runs on the weekend better--and limit your risk of injury--if you rest before, and rest after. Be realistic about your fatigue level--particularly in the closing weeks of the program--and don't be afraid to take an extra day off now and then. Long Run The key to getting ready to finish a Half Marathon is the long run, progressively increasing in distance each weekend. Over a period of 11 weeks, your longest run will increase from 5 to 12 miles. And in final week, you get to run 13.1 miles in the race itself. The schedule suggests doing your long runs on Sundays. You can do them Saturdays, if more convenient, but it is easier to do a long run the day after a pace run, than vice versa. Walking: Walking is an excellent exercise that a lot of runners overlook in their training. I don't specify walking breaks, but feel free to walk during your running workouts any time you feel tired or need to shift gears. In coaching maathon runners, I usually recommend that they walk through the aid stations to allow them to drink more. Racing: Most experienced runners enjoy racing, so I've included three races during<

Hal Higdon's Niagara Falls Marathon--Advanced 2: $39.95by Hal Higdon 18 weeks $39.95

Introduction: This training program is for Advanced 2 marathoners training for the Niagara Falls International Marathon on Sunday, October 26, 2008. If you are training for a different marathon with a different end date, you need to select a different program. The program features is a progressive buildup--similar to that for Novice and Intermediate runners, except you start at 10 miles and peak with three 20-milers. There is also more training at marathon pace (usually Saturdays, the day before Sunday long runs). The major difference, however, is the addition of Speedwork, recommended only for those runners with the most bulletproof bodies. Please note that we do not recommend doing your long runs at marathon pace. That adds too much stress, particularly when coupled with the speed sessions. If you overtrain, your performance will suffer. Speed sessions consist of hill repeats, interval training and tempo runs in various combinations. Explanations on how to perform each workout will be sent to you daily by email after you sign up for this program. Admittedly, not everybody wants to do speedwork, or enjoys going to the track. If that is your philosophy, you are better off following one of my intermediate programs: Intermediate 1 or Intermediate 2. The advanced schedules are designed only for the hard core, those willing to take it to the limit. Only a small percentage of today's runners classify themselves as Advanced or want to follow this demanding a schedule. We track how many runners sign up through TrainingPeaks for my various schedules, and fewer than 10 percent choose Advanced. If that is you, welcome aboard. I might add that you can be male or female, a 2:30 marathoner or a 4:30 marathoner and still train as an Advanced runner. What decides whether or not you are an Advanced runner is your background and your familiarity with this type of training plus your attitude. If this is your first marathon, regardless of your talent, consider following the Novice program and simply set as your goal finishing, rather than finishing fast. See you a couple of marathons from now. If you haven't done the various types of speedwork included in this program, it's also Bye-Bye. You do not want to begin speedwork in a marathon program if you have not done it before. Okay, you've received all the warnings that would scare you away. Here is an explanation of the type of training you will encounter in the Advanced programs: Long Runs: The key to all my marathon programs are the long runs on weekends, which build from 10 miles in the first week (Week 1) to a maximum of 20 miles, done three times in Weeks 11, 13 and 15. Although some experienced runners do train longer, I see no advantage in doing 23, 26 or even 31 mile runs. (I've tried that myself in the past, and it just wore me out.) Save your energy and concentrate on quality runs the rest of the week. Consistency is most important. You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Notice that although the weekly long runs get progressively longer, every third week is a stepback week, where we reduce mileage to allow you to gather strength for the next push upward. Rest is an important component of any training program. Run Slow: I know this is tough for you. You want to go out on those long runs and BLAST! Don't! Normally I recommend that runners do their long runs anywhere from 30 to 90 seconds or more per mile slower than their marathon pace. This is very important, particularly for Advanced runners who do speedwork during the week. Listen to what the Coach is about to tell you! The physiological benefits kick in around 90-120 minutes, no matter how fast you run. You'll burn a few calories and trigger glycogen regenesis, teaching your muscles to conserve fuel. Running too fast defeats this purpose and may unnecessarily tear down your muscles, compromising not only your midweek workouts,

Hal Higdon's Niagara Falls Half Marathon--Walking: $29.95 by Hal Higdon 12 weeks $29.95

Introduction: This is a program designed especially for walkers training for the Niagara Falls Half Malf marathon (13.1 miles). If you plan to run the half marathon rather than walk, check out one of my other programs at this distance designed for runners. This is a program designed especially for walkers training for the half marathon (13.1 miles). If you plan to run the half marathon rather than walk, check out one of my other programs at this distance designed for runners. Most major half marathons are for runners--but walkers can do them too. One advantage of a half marathon over a full marathon for walkers is that you won't need to spend as much time on the course. Most reasonably fit individuals should be able to walk 13.1 miles in around four hours. Doing so is fun. It is also exciting to set goals and achieve them. But before starting to train for a race that long, assess your fitness level. Realistically: can you do it? My 12-week walking program for the half marathon assumes you currently have the ability to walk for 30 minutes, three to four times a week. If that seems difficult, consider going a shorter distance--or take more time to develop an endurance base. And if you are over age 35, you probably should see your doctor for a physical examination. But assuming no major problems, most healthy people can train themselves to walk and finish a half marathon. The secret is consistency. Make walking a regular habit--a daily habit, not just something you do on the weekends or when the weather is nice. Walking coach Mark Fenton states: The fitness walker must make a positive commitment to exercise a certain number of days a week over a specific distance or length of time, even if some of those days show fairly modest efforts. Fenton is a former competitive racewalker and member of the US National Team. My walking program was designed with his assistance. The program lasts 12 weeks and begins at a fairly easy level. In Week 1, you walk only a half hour on most weekdays. Two days are for rest. One day on the weekend, you stroll at an easy pace. The other weekend workout features a prescribed distance: 3 miles the first weekend. As the program continues, the weekday walks gradually increase to a maximum of 45 minutes. The weekend walks also lengthen to a maximum 10 miles in Week 11, the week before the half marathon. Because the increases are gradual, you should be able to accommodate them without excessive strain. You will become a fitness walker and achieve an ability to complete a 13.1-mile walking event. Before starting my 12-week program, let's consider some of the terms used. Further information and explanations are included in the e-mail messages you will receive from me each day after you sign up for the program.. Pace: Don't worry too much about how fast you walk during most of your regular workouts--at least for the first few weeks. Walk at a comfortable pace. If you're training with a friend, the two of you should be able to hold a conversation. If you can't do that, you're walking too fast. But change of pace can be an important training tool as your fitness begins to increase. You don't need to walk at the same pace day after day. In fact, you should change paces if you want to increase your fitness and improve your ability to go the distance. Here are descriptions of three pace changes prescribed in the program. Stroll: This is your window-shopping pace. Your breathing should be normal, allowing you to easily carry on a conversation with a friend. Easy: This is continuous, comfortable walking. You move somewhat faster. You should still be able to carry on a conversation with a friend, although you may begin to get somewhat out of breath. Brisk: This is walking with a real purpose. Harder, but still conversational. Take quicker-than-normal steps Distance: Most of the workouts are prescribed in minutes rather than miles. Don't worry how far you walk; just wal

Hal Higdon's Niagara Falls Marathon--Intermediate 2: $39.95by Hal Higdon 18 weeks $39.95

Introduction: This program is designed for Intermediate 2 runners training for the Niagara Falls International Marathon on Sunday, October 26, 2008. If training for a different marathon with a different end date, you need to select a different program. What's the difference between the Intermediate 1 and the Intermediate 2 Marathon Training Programs? A little bit of mileage, that's all. Runners who choose the latter run three 20-milers toward the end of the program instead of two. And there's a bit more mileage leading up to those 20-milers. Otherwise, the programs are basically the same. You would choose one or the other depending on how many marathons you have run and how your training has progressed. A logical progression would be to start with Novice, move to Intermediate 1 for your next marathon and Intermediate 2 for the one after that. Or you may want to stay longer at each level before moving up. And you can even move backwards. The choice is yours. Nevertheless, you might want to read the description of this program--and others--before clicking on the purchase button. Here's a more detailed description plus directions on how to do the various workouts in the program. The Novice and Advanced training programs represent the extremes. The former program is designed for runners running their first marathon, or experienced runners who are happy with that level of training and see no need to do more. The latter programs are designed for those very experienced runners, who have done a number of marathons, perhaps have plateaued in their times, and want to maximize their ability by training hard and incorporating speedwork into their training. In between, there's a broad area for runners just like you! If you previously have trained using the Novice program, you now can increase your mileage a bit, run some workouts at a faster pace, and seek improvement. That's why I designed two separate schedules for two levels of intermediate runners: The Intermediate 1 program offers a slight jump in difficulty from the Novice program. You begin in Week 1 with a long run of 8 miles instead of 6 miles. You thus get to 20 miles for your long run by Week 13, which permits a second 20-miler in Week 15. Midweek mileage is slightly higher, but instead of cross-training on the weekends, you get more serious about your running and do a second run of 5-8 miles, often at marathon race pace. You now do your cross-training on Mondays, instead of taking the day off. The Intermediate 2 program offers another slight jump in difficulty. You begin in Week 1 with a 10-mile long run, which brings you to 20 miles by Week 11, permitting three runs at this distance. The midweek runs are somewhat longer; the pace runs on the weekend are somewhat longer. The pattern is about the same as Intermediate 1, but there is a subtle, though important, increase in distance and difficulty. If you chose Intermediate 1 as the training schedule for your second marathon and have success, you might want to choose Intermediate 2 for marathon number 3. Here is an explanation of the type of training you will encounter in the Intermediate 1 program: Long Runs: The key to the program is the long run on weekends, which builds from 8 or 10 miles in the first week to a maximum of 20 miles. Although some experienced runners do train longer, I see no advantage in doing 23, 26 or even 31 mile runs. (I've tried that myself in the past, and it just wore me out.) Save your energy and concentrate on quality runs the rest of the week. Consistency is most important. You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Notice that although the weekly long runs get progressively longer, every third week is a stepback week, where we reduce mileage to allow you to gather strength for the next push upward. Rest is an important component of any training program. Run Slow: Normally I recommend that runners<

Hal Higdon's Niagara Falls Marathon--Advanced 1: $39.95by Hal Higdon 18 weeks $39.95

Introduction: This program is designed for Advanced 1 runners training for the Niagara Falls International Marathon on Sunday, October 26, 2008. If you are training for a different marathon with a different end date, you need to select a different program.

Thie program features a progressive buildup--similar to that for Novice and Intermediate runners, except you start at 10 miles and peak with three 20-milers. There is also more training at marathon pace (usually Saturdays, the day before Sunday long runs). The major difference, however, is the addition of Speedwork, recommended only for those runners with the most bulletproof bodies. Please note that we do not recommend doing your long runs at marathon pace. That adds too much stress, particularly when coupled with the speed sessions. If you overtrain, your performance will suffer.

Speed sessions consist of hill repeats, interval training and tempo runs in various combinations. Explanations on how to perform each workout will be sent to you daily by email after you sign up for this program. Admittedly, not everybody wants to do speedwork, or enjoys going to the track. If that is your philosophy, you are better off following one of my intermediate programs: Intermediate 1 or Intermediate 2. The advanced schedules are designed only for the hard core, those willing to take it to the limit. Only a small percentage of today's runners classify themselves as Advanced or want to follow this demanding a schedule. We track how many runners sign up through TrainingPeaks for my various schedules, and fewer than 10 percent choose Advanced. If that is you, welcome aboard.

I might add that you can be male or female, a 2:30 marathoner or a 4:30 marathoner and still train as an Advanced runner. What decides whether or not you are an Advanced runner is your background and your familiarity with this type of training plus your attitude. If this is your first marathon, regardless of your talent, consider following the Novice program and simply set as your goal finishing, rather than finishing fast. See you a couple of marathons from now. If you haven't done the various types of speedwork included in this program, it's also Bye-Bye. You do not want to begin speedwork in a marathon program if you have not done it before.

Okay, you've received all the warnings that would scare you away. Here is an explanation of the type of training you will encounter in the Advanced programs:

Long Runs: The key to all my marathon programs are the long runs on weekends, which build from 10 miles in the first week (Week 1) to a maximum of 20 miles, done three times in Weeks 11, 13 and 15. Although some experienced runners do train longer, I see no advantage in doing 23, 26 or even 31 mile runs. (I've tried that myself in the past, and it just wore me out.) Save your energy and concentrate on quality runs the rest of the week. Consistency is most important. You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Notice that although the weekly long runs get progressively longer, every third week is a stepback week, where we reduce mileage to allow you to gather strength for the next push upward. Rest is an important component of any training program.

Run Slow: I know this is tough for you. You want to go out on those long runs and BLAST! Don't! Normally I recommend that runners do their long runs anywhere from 30 to 90 seconds or more per mile slower than their marathon pace. This is very important, particularly for Advanced runners who do speedwork during the week. Listen to what the Coach is about to tell you! The physiological benefits kick in around 90-120 minutes, no matter how fast you run. You'll burn a few calories and trigger glycogen regenesis, teaching your muscles to conserve fuel. Running too fast defeats this purpose and may unnecessarily tear down your muscles, compromising not only your midwe

Hal Higdon's Niagara Falls Half Marathon--Novice: $29.95 by Hal Higdon 12 weeks $29.95

Hal Higdon's Niagara Falls Marathon--Novice 1: $39.95by Hal Higdon 18 weeks $39.95

Introduction: This is my Novice 1 interactive program for the Niagara Falls International Marathon on Sunday, October 26, 2008. If you are training for a different marathon with a different end date, you need to back up and choose a different program.

This is my most popular program: the Novice 1 Marathon Training Program. If you are training for your first marathon, this is the training program for you! Even if you are an experienced marathoner, you may choose this as a gentle and low-mileage approach to your favorite sport. More than a hundred thousand runners have used it with success. It will get you to the starting line--and finish line. But before you click on the purchase button, let me describe what this program offers, while explaining the training and how to do it.

People differ in ability, but ideally before starting a marathon program, you should have been running about a year. You should be able to comfortably run distances between 3 and 6 miles. You should be training 3-5 days a week, averaging 15-25 miles a week. You should have run an occasional 5-K or 10-K race. It is possible to run a marathon with less of a training base (particularly if you come from another sport), but the higher your fitness level, the easier this 18-week program will be.

Be aware that I also have a Novice Supreme Marathon Training Program that lasts 30 weeks. It offers 12 more weeks of easier training upfront and is designed for people who have done very little running before. If you have that much time before your goal marathon, you might want to consider Novice Supreme. Check the menu list of Hal Higdon programs available through TrainingPeaks.

This program consists of several different increments:

Long Runs: The key to the program is the long run on weekends, which builds from 6 miles in Week 1 to 20 miles in the climactic Week 15. (After that, you taper to get ready for the marathon.) You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Notice that although the weekly long runs get progressively longer, every third week is a stepback week, where we reduce mileage to allow you to gather strength for the next push upward. Rest is an important component of any training program.

Run Slow: Normally I recommend that runners do their long runs anywhere from 30 to 90 seconds per mile slower than their marathon pace. The problem with offering this advice to Novice runners, however, is that you probably don't know what your marathon pace is, because you've never run a marathon before! Don't worry. Simply do your long runs at a comfortable pace, one that allows you to converse with your training partners, at least during the beginning of the run. Toward the end, you may need to abandon conversation and concentrate on the act of putting one foot in front of the other to finish. However, if you find yourself finishing at a pace significantly slower than your pace in the first few miles, you probably need to start much slower, or include regular walking breaks. It's better to run too slow during these long runs, than too fast. The important point is that you cover the prescribed distance; how fast you cover it doesn't matter.

Walking Breaks: Walking is a perfectly acceptable strategy in trying to finish a marathon. Don't let anybody tell you any different. The Walking Strategy works during training runs too. While some coaches recommend walking 1 minute out of every 10, or walking 1 minute every mile, I recommend that, at least in a race, runners walk when they come to an aid station. This serves a double function: 1) you can drink more easily while walking as opposed to running, and 2) since many other runners slow or walk through aid stations, you'll be less likely to block those behind. It's a good idea to follow this strategy in training as well. You will lose less time walking than you think. I once ran a 2:29 mara

Hal Higdon's Niagara Falls Marathon--Intermediate 1: $39.95by Hal Higdon 18 weeks $39.95

Introduction: This Intermediate 1 program is designed for those planning to run the Niagara Falls International Marathon on Sunday, October 26, 2008. If planning to run a different marathon with a different end date, you need to select a different program. This is my Intermediate 1 Marathon Training Program, one step up from Novice. It is designed for runners who may have used my Novice program to run their first marathons and who are now looking to increase--at least slightly--their training levels hoping to improve their Personal Records. It is not recommended for runners doing their first marathon. If that is you, check out the description of the Novice program before deciding which program to purchase. In the meantime, let me describe what this program offers, while explaining the training and how to do it. The Novice and Advanced training programs represent the extremes. The former program is designed for runners running their first marathon, or experienced runners who are happy with that level of training and see no need to do more. The latter program is designed for those very experienced runners, who have done a number of marathons, perhaps have plateaued in their times, and want to maximize their ability by training hard and incorporating speedwork into their training. In between, there's a broad area for runners just like you! If you previously have trained using the Novice program, you now can increase your mileage a bit, run some workouts at a faster pace, and seek improvement. That's why I designed two separate schedules for two levels of intermediate runners: The Intermediate 1 program offers a slight jump in difficulty from the Novice program. You Begin in Week 1 with a long run of 8 miles instead of 6 miles. You thus get to 20 miles for your long run by Week 13, which permits a second 20-miler in Week 15. Midweek mileage is slightly higher, but instead of cross-training on the weekends, you get more serious about your running and do a second run of 5-8 miles, often at marathon race pace. You now do your cross-training on Mondays, instead of taking the day off. The Intermediate 2 program offers another slight jump in difficulty. You begin in Week 1 with a 10-mile long run, which brings you to 20 miles by Week 11, permitting three runs at this distance. The midweek runs are somewhat longer; the pace runs on the weekend are somewhat longer. The pattern is about the same as Intermediate 1, but there is a subtle, though important, increase in distance and difficulty. If you chose Intermediate 1 as the training schedule for your second marathon and have success, you might want to choose Intermediate 2 for marathon number 3. Here is an explanation of the type of training you will encounter in the two intermediate programs: Long Runs: The key to the program is the long run on weekends, which builds from 8 or 10 miles in the first week to a maximum of 20 miles. Although some experienced runners do train longer, I see no advantage in doing 23, 26 or even 31 mile runs. (I've tried that myself in the past, and it just wore me out.) Save your energy and concentrate on quality runs the rest of the week. Consistency is most important. You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Notice that although the weekly long runs get progressively longer, every third week is a stepback week, where we reduce mileage to allow you to gather strength for the next push upward. Rest is an important component of any training program. Run Slow: Normally I recommend that runners do their long runs anywhere from 30 to 90 seconds per mile slower than their marathon pace. This is very important. Listen to what the Coach is about to tell you! The physiological benefits kick in around 90-120 minutes, no matter how fast you run. You'll burn a few calories and trigger glycogen regenesis, teaching your muscles to conserve fuel. Running too fast defea

Hal Higdon's Niagara Falls Marathon--Novice 2 : $39.95by Hal Higdon 18 weeks $39.95

Introduction: This training program for Novice 2 runners is designed for the Niagara Falls International Marathon on Sunday, October 26, 2008. If you are training for another marathon on another end date, you need to back up and select another program. Let me introduce you to my latest marathon training program: Novice 2, designed to fit comfortably between Novice 1 (previously Novice) and Intermediate 1. The former program features four days of running a week; the latter, five days. Intermediate 1 offers runs at marathon pace on the weekends. For Novice 2, I have borrowed these pace runs, but put them in the middle of the week, on Wednesdays, in place of the Sorta-Long Runs of Novice 1. Both programs include cross-training one day a week. Novice 2 is designed for runners who may already have run and finished their first marathons and want to add just a bit more mileage while training for their second or third marathons, hoping to improve their times, perhaps even qualify for the Boston Marathon. Here is an explanation of the type of training you will encounter in Novice 2. More information will be contained in the daily email messages you will receive after you sign up for this program. Long Runs: The key to all my training programs is the long run on weekends. In Novice 2, the long run builds from 8 miles in the first week to a maximum of 20 miles. I have also tucked a 19-miler between the 18-mile and 20-mile runs done by Novice 1 runners. Although some experienced runners do train longer, I see no advantage in doing 23, 26 or even 31 mile runs. (I've tried that myself in the past, and it just wore me out.) Save your energy and concentrate on quality runs the rest of the week. Consistency is most important. You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Notice that although the weekly long runs get progressively longer, every third week is a stepback week, where we reduce mileage to allow you to gather strength for the next push upward. Rest is an important component of any training program. Run Slow: Normally I recommend that runners do their long runs anywhere from 30 to 90 seconds per mile slower than their marathon pace. This is very important. Listen to what the Coach is about to tell you! The physiological benefits kick in around 90-120 minutes, no matter how fast you run. You'll burn a few calories and trigger glycogen regenesis, teaching your muscles to conserve fuel. Running too fast defeats this purpose and may unnecessarily tear down your muscles, compromising not only your midweek workouts, but the following week's long run. Save your fast running for the marathon itself. There are plenty of days during the rest of the week, when you can run race pace. So simply do your long runs at a comfortable pace, one that allows you to converse with your training partners, at least during the beginning of the run. Which brings up my next point. 3/1 Training: Toward the end of the long run, if you're still feeling fresh, you may want to pick up the pace and finish somewhat faster. This will convert your long run into what I call a 3/1 Run. That means you run the first three-fourths of your long run (say the first 12 miles of a 16-miler) at an easy pace, then do the final one-fourth (4 miles of a 16-miler) at a somewhat faster pace--though still not race pace. This 3/1 strategy is advised for only the most experienced runners, and I don't recommend you do it more than once out of every three weekends. In other words: first weekend, easy run; second weekend, 3/1 Run; third weekend, step back to a shorter distance. My philosophy is that it's better to run too slow during long runs, than too fast. The important point is that you cover the prescribed distance; how fast you cover it doesn't matter. Walking Breaks: Walking is a perfectly acceptable strategy even for intermediate runners, and it works during tra

Hal Higdon's Niagara Falls Half Marathon--Advanced: $29.95 by Hal Higdon 12 weeks $29.95

Introduction: This Advanced Training Program for the Niagara Falls Half Marathon is for experienced runners: individuals who compete regularly in 5-K, 10-K, half-marathon and even marathon races and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork. If that sounds like too much training, and this is your first half marathon, you might be more comfortable training using either the Novice Program or the Intermediate Program. Let me tell you about some of the training you will be doing in this program as a prelude to signing you up for this very demanding program. I also will be sending you more information and tips in daily email messages if you decide to train with me for your next half marathon. Easy Runs: The runs on Mondays, Wednesdays and sometimes Fridays or Saturdays are designed to be done at a comfortable pace. Don't worry about how fast you run these workouts. Run easy! If you're training with a friend, the two of you should be able to hold a conversation. If you can't do that, you're running too fast. (For those wearing heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate.) Stretch & Strengthen: Mondays and Wednesdays are also days on which I advise you to spend extra time stretching--and do some strength training too. These are actually easy days, so don't overdo it. It's wise to stretch every day, particularly after you finish your run, but spend more time stretching on Mondays and Wednesdays. And don't forget to stretch while warming up for your hard runs. I can't emphasize this strongly enough: Advanced runners need to spend more time stretching than Novice or Intermediate runners! That's because you probably run faster and train harder, which can stiffen the body. And don't forget at least some strength training, which could consist of push-ups, pull-ups, use of free weights or working out with various machines at a health club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. For more information, see the Stretch & Strengthen screens on halhigdon.com. Distance: The training schedule dictates workouts at distances, from 3 miles to two hours, the latter which (depending on your ability) may actually take you further than your half marathon race distance. Don't worry about running precise distances, but you should come close. Pick a course through the neighborhood, or in some scenic area where you think you might enjoy running. Then measure the course either by car or bicycle or using a GPS watch. As an Advanced runner, you probably already know the distances of many of your courses. When the prescribed workout (as on Sundays) is in hours rather than miles, forget distance entirely. Rest: Rest is as important a part of your training as the runs. You will be able to run the long runs on the weekend better--and limit your risk of injury--if you program some easy training before and after. Be realistic about your fatigue level--particularly in the closing weeks of the program--and don't be afraid to take a day off. Hills: Some hill training will help strengthen your quads and build speed. Look for a hill between 200 and 400 meters long. Jog or walk an equal distance between each repeat. I prescribed only three hill sessions, all in the first half of the program, but if you want to do more hill training, be my guest. You can substitute hill repeats for any of the interval workouts, or even in place of a Tempo Run or two if you want. Speedwork: If you want to run at a fast pace, you need to train at a fast pace several days a week. The training schedule begins with 400 meter repeats, but also includes 800- and 1600-meter repeats in later weeks. Walk or jog between each repeat. You can do the 400 and 800 repeats on a tra

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