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Hal Higdon: Base Training--Intermediate


Hal Higdon

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4.6 (10)


12 Weeks

Plan Description

Hal Higdon: Base Training--Intermediate: This Base Training Program for Intermediate runners was designed to bridge the three-month gap between my Winter Training Program and the start of my 18-week training programs leading to a fall marathon. Its goal is to show runners how to develop a base to help them move up to the next fitness level. Although the program works best in spring, you can use it any time of year you want to focus on fitness and conditioning. Regardless of when you use this program, each day I will send you email messages telling you how to run and offering training tips. For more information and directions, visit If you are planning to use this program to launch yourself into marathon training, I have a 30-week Personal Best program that combines this program with my Intermediate marathon program.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
03:39:00 01:12:00
Strength x1
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:39:00 01:12:00
—— ——
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Hal Higdon

Hal Higdon Communications

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).

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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