Hal Higdon: 2nd-Time Marathon--4 weeks

Average Weekly Training Hours 03:52
Training Load By Week
Average Weekly Training Hours 03:52
Training Load By Week

Hal Higdon: 2nd-Time Marathon--4 weeks: This is one of several programs designed for runners planning to do two or more marathons with minimum rest between. This is my 2nd-Time Program for runners with four weeks between their marathons. I also have interactive programs online for those whose marathons are 2-8 weeks between marathons. Be sure you pick the right program. Each day I will send you an email telling you what to run and offering training tips. For more information, visit my website at halhigdon.com.

Sample Day 2
0:20:00
2mi

Love is lovelier, the second time around.
Just as wonderful, with both feet on the ground. Frank Sinatra sang those words a long time ago, but they prove true today when it comes to running multiple marathons. Marathons can be lovelier the second time around too.

Sample Day 3
0:30:00
3mi

With only four weeks between marathons, you really don't have time to do much training. Nevertheless, run 3 miles today at an easy pace. You define what easy is. In terms of nutrition, maintain the same high-carbohydrate diet between marathons 1 and 2 that you did before the first. It's also a good idea to schedule a massage 48 to 72 hours after the first marathon.

Sample Day 4
0:40:00
4mi

You ran 2 miles on Tuesday and 3 miles on Wednesday. Today, go 4 miles at a gentle pace. You may want to do as much walking as running in the workouts between marathons. Don't worry about pace. You are still in recovery mode.

Sample Day 6
1:00:00
6mi

The 6-mile run suggested for today very definitely should not be fast. In fact, you might want to leave your watch at home when you head out the door to run. Despite your hard effort last weekend, you should be able to cover a half dozen miles today as long as you don't push the pace. In fact, most of my 5-week marathon recovery programs have a run of this distance scheduled the weekend after the big race.

Sample Day 7
1:30:00
9mi

Well, you are a long distance runner. And I assume you are not a newbie if you scheduled two marathons in this short a time. So it's not unreasonable to tell you to go for a long run today. But I don't want to prescribe miles; I would rather prescribe time. Make today's long run 90 to 120 minutes. Two hours max! I really don't care how far you run during that timespan.

Sample Day 9
0:30:00
3mi

Now you can train--some. But not much. For the next three days, I recommend that you do 3 miles, then 6 miles, then 3miles. If you used one of my training programs to prepare for your first marathon, then you know the pattern. Today's 3-mile run should be done at a very relaxed pace. If you strength-trained on Tuesdays leading up to the marathon, you might want to pump some iron after you run. But don't overdo it.

Sample Day 10
1:00:00
6mi

Remember the sorta-long runs I had you do as you prepared for your just-completed marathon? Today is sorta-long run day. (And you will do the same next week.) But a half dozen miles is probably far enough to go today. That's a good distance. Today's workout may not help you improve your fitness, since that is not the intent of this 2nd-Time program. But it should and will help you maintain fitness.

Hal Higdon
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Hal Higdon Communiations

Hal Higdon is a Contributing Editor for Runner's World, that magazine's longest lasting writer, Hal's having contributed an article to RW's second issue in 1966. He also is the author of more than three dozen books, including Marathon: The Utimate Training Guide and the recently published Hal Higdon's Half Marathon Training and Run Fast (3rd edition).