Training Schedule

30-Week Marathon Training Schedule

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	3 m run	3 m run	3 x hill	3 m run	Rest	30 min tempo	6 m run
2	3 m run	3 m run	3 x hill	3 m run	Rest	30 min fartlek	7 m run
3	3 m run	4 m run	4 x hill	3 m run	Rest	35 min tempo	6 m run
4	3 m run	4 m run	4 x hill	3 m run	Rest	35 min fartlek	7 m run
5	3 m run	5 m run	5 x hill	3 m run	Rest	35 min tempo	8 m run
6	3 m run	5 m run	5 x hill	3 m run	Rest	Rest	5-K Race
7	3 m run	4 m run	8 x 200	3 m run	Rest	40 min fartlek	7 m run
8	3 m run	5 m run	6 x 400	3 m run	Rest	40 min tempo	8 m run
9	3 m run	6 m run	10 x 200	3 m run	Rest	Rest	8-K Race
10	3 m run	4 m run	7 x 400	3 m run	Rest	45 min fartlek	7 m run
11	3 m run	5 m run	12 x 200	3 m run	Rest	45 min tempo	6 m run
12	3 m run	6 m run	8 x 400	3 m run	Rest	Rest	10-K Race
13	Cross	3 m run	5 m run	3 m run	Rest	5 m pace	8 m run
14	Cross	3 m run	5 m run	3 m run	Rest	3 m run	9 m run
15	Cross	3 m run	5 m run	3 m run	Rest	5 m pace	6 m run
16	Cross	3 m run	6 m run	3 m run	Rest	6 m pace	11 m run
17	Cross	3 m run	6 m run	3 m run	Rest	6 m run	12 m run
18	Cross	3 m run	5 m run	3 m run	Rest	Rest	15-K Race
19	Cross	4 m run	7 m run	4 m run	Rest	7 m run	14 m run
20	Cross	4 m run	7 m run	4 m run	Rest	7 m pace	15 m run
21	Cross	4 m run	5 m run	4 m run	Rest	8 m pace	11 m run
22	Cross	4 m run	8 m run	4 m run	Rest	8 m run	17 m run
23	Cross	5 m run	8 m run	5 m run	Rest	8 m pace	18 m run
24	Cross	5 m run	5 m run	5 m run	Rest	Rest	Half Marathon Race
25	Cross	5 m run	8 m run	5 m run	Rest	5 m pace	20 m run
26	Cross	5 m run	5 m run	5 m run	Rest	8 m run	12 m run
27	Cross	5 m run	8 m run	5 m run	Rest	5 m pace	20 m run
28	Cross	5 m run	6 m run	5 m run	Rest	4 m pace	12 m run
29	Cross	4 m run	5 m run	4 m run	Rest	3 m run	8 m run
30	Cross	4 m run	4 m run	Rest	Rest	2 m run	Marathon

Hal Higdon Training Programs