← Inspector dashboard

Inspect: /training-programs/base-training/novice-base-training/

TODOs (2)

  • seo.title: no _yoast_wpseo_title in export
  • seo.description: falling back to summary

Source: src/content/training-plans/novice-base-training.md

Frontmatter

title: Novice
hub: base-training
summary: This 12-week Base Training Program for Novice runners is designed to
  get you in shape so that, later, you can begin Hal's 18-week Novice Marathon
  Training Program aimed at a marathon. Each day I will send you email messages
  telling you how to run and offering training tips. Be aware also that if you
  do plan to use Base Training to launch you into marathon training, I have
  30-week Novice Supreme program that combines this program with my novice
  marathon program.
atAGlance:
  author: Hal Higdon
  lengthWeeks: 12
  lengthText: 12 Weeks
  typicalWeek: 4 Run, 1 Walk, 2 Days Off
  longestWorkout: 6 miles
whatDoIGet:
  - Stay motivated to run with daily tips from Hal in your inbox
  - Monitor your progress within TrainingPeaks’ online tools, apps, and wearable
    integrations
  - Access charts and graphs to understand training load
  - Tap into TrainingPeaks experience
trainingPeaksUrl: https://www.trainingpeaks.com/training-plans/running/tp-15998/hal-higdon-base-training-novice
improveYourTime: >-
  ## How to Improve Your 5-K Times


  IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not
  going to be content to merely finish your 5-K race. You'd like to finish it
  with grace, in style and maybe improve your time (known as setting a Personal
  Record, or PR). The above training schedule will take you to PR Territory.
  This intermediate Program is one step up from the novice program, but not
  quite as difficult as the advanced program.


  To set a PR, you need to improve your endurance and your speed. You can do
  this by (1) running more miles, (2) running faster, or (3) some combination of
  both.


  In order to achieve full benefit from this program, you probably need to have
  been running 3-4 days a week for the last year or two and averaging 15-20
  miles weekly, It helps if you have an understanding of the concepts of
  speedwork.


  Here is the type of training you need to do, if you want to improve your 5-K
  time. To motivate yourself even more, consider signing up for the interactive
  version available through TrainingPeaks.


  **Run:** When the schedule says "run," that suggests that you run at an easy
  pace. How fast is easy? You need to define your own comfort level. Don't worry
  about how fast you run; just cover the distance suggested--or approximately
  the distance. Ideally, you should be able to run at a pace that allows you to
  converse with a training partner without getting too much out of breath.


  **Fast:** For several of the Saturday runs, I suggest that you run "fast." How
  fast is "fast?" Again, that depends on your comfort level. Go somewhat faster
  than you would on a "run" day. If you are doing this workout right, you
  probably do not want to converse with your training partner, assuming you have
  one. It's okay now to get out of breath.
schedule:
  miles:
    - week: 1
      days:
        - Rest
        - 1.5 mi run
        - 3 mi run
        - 1.5 mi run
        - Rest
        - 30 min walk
        - 3 mi run
    - week: 2
      days:
        - Rest
        - 1.5 mi run
        - 3 mi run
        - 1.5 mi run
        - Rest
        - 30 min walk
        - 3.5 mi run
    - week: 3
      days:
        - Rest
        - 1.5 mi run
        - 3 mi run
        - 1.5 mi run
        - Rest
        - 30 min walk
        - 3 mi run
    - week: 4
      days:
        - Rest
        - 2 mi run
        - 3 mi run
        - 1.5 mi run
        - Rest
        - 30 min walk
        - 4 mi run
    - week: 5
      days:
        - Rest
        - 2 mi run
        - 3 mi run
        - 2 mi run
        - Rest
        - 30 min walk
        - 3 mi run
    - week: 6
      days:
        - Rest
        - 2 mi run
        - 3 mi run
        - 2 mi run
        - Rest
        - 30 min walk
        - 4.5 mi run
    - week: 7
      days:
        - Rest
        - 2 mi run
        - 3 mi run
        - 2 mi run
        - Rest
        - 30 min walk
        - 3 mi run
    - week: 8
      days:
        - Rest
        - 2.5 mi run
        - 3 mi run
        - 2 mi run
        - Rest
        - 30 min walk
        - 5 mi run
    - week: 9
      days:
        - Rest
        - 2.5 mi run
        - 3 mi run
        - 2.5 mi run
        - Rest
        - 30 min walk
        - 3 mi run
    - week: 10
      days:
        - Rest
        - 2.5 mi run
        - 3 mi run
        - 2.5 mi run
        - Rest
        - 30 min walk
        - 5.5 mi run
    - week: 11
      days:
        - Rest
        - 3 mi run
        - 3 mi run
        - 3 mi run
        - Rest
        - 30 min walk
        - 3 mi run
    - week: 12
      days:
        - Rest
        - 3 mi run
        - 3 mi run
        - 3 mi run
        - Rest
        - 30 min walk
        - 6 mi run
  km:
    - week: 1
      days:
        - Rest
        - 2.4 km run
        - 4.8 km run
        - 2.4 km run
        - Rest
        - 30 min walk
        - 4.8 km run
    - week: 2
      days:
        - Rest
        - 2.4 km run
        - 4.8 km run
        - 2.4 km run
        - Rest
        - 30 min walk
        - 5.6 km run
    - week: 3
      days:
        - Rest
        - 2.4 km run
        - 4.8 km run
        - 2.4 km run
        - Rest
        - 30 min walk
        - 4.8 km run
    - week: 4
      days:
        - Rest
        - 3.2 km run
        - 4.8 km run
        - 2.4 km run
        - Rest
        - 30 min walk
        - 6.4 km run
    - week: 5
      days:
        - Rest
        - 3.2 km run
        - 4.8 km run
        - 3.2 km run
        - Rest
        - 30 min walk
        - 4.8 km run
    - week: 6
      days:
        - Rest
        - 3.2 km run
        - 4.8 km run
        - 3.2 km run
        - Rest
        - 30 min walk
        - 7.2 km run
    - week: 7
      days:
        - Rest
        - 3.2 km run
        - 4.8 km run
        - 3.2 km run
        - Rest
        - 30 min walk
        - 4.8 km run
    - week: 8
      days:
        - Rest
        - 4 km run
        - 4.8 km run
        - 3.2 km run
        - Rest
        - 30 min walk
        - 8.1 km run
    - week: 9
      days:
        - Rest
        - 4 km run
        - 4.8 km run
        - 4 km run
        - Rest
        - 30 min walk
        - 4.8 km run
    - week: 10
      days:
        - Rest
        - 4 km run
        - 4.8 km run
        - 4 km run
        - Rest
        - 30 min walk
        - 8.9 km run
    - week: 11
      days:
        - Rest
        - 4.8 km run
        - 4.8 km run
        - 4.8 km run
        - Rest
        - 30 min walk
        - 4.8 km run
    - week: 12
      days:
        - Rest
        - 4.8 km run
        - 4.8 km run
        - 4.8 km run
        - Rest
        - 30 min walk
        - 9.7 km run
image:
  src: /_astro/105-runner.CGzV-bIt.png
  width: 835
  height: 495
  format: png
status: published
level: novice
legacy:
  wpId: 251
  wpUrl: /training-programs/base-training/novice-base-training/
  oldSlugs:
    - base-training
seo:
  description: This 12-week Base Training Program for Novice runners is designed
    to get you in shape so that, later, you can begin Hal's 18-week Novice
    Marathon Training Program aimed at a marathon. Each day I will send you
    email messages telling you how to run and offering training tips. Be aware
    also that if you do plan to use Base Training to launch you into marathon
    training, I have 30-week Novice Supreme program that combines this program
    with my novice marathon program.
todos:
  - "seo.title: no _yoast_wpseo_title in export"
  - "seo.description: falling back to summary"

Body

Markdown source

WOULD YOU LIKE TO BECOME A RUNNER? Would you like to get in shape? Lose some weight? Feel better? Look better? Maybe you'd like to run a marathon or half marathon later in the year. If so, here is a simple 12-week training program for Novice runners. It was designed originally for Chicago-area runners to fill the 12-week gap between The LaSalle Bank Shamrock Shuffle in March and the start of my 18-week training program to prepare runners to run Chicago in October. But you don't need to live in Chicago to take advantage of this Base Training program. Use it now to get started as a runner and to build a base of fitness so you later can utilize my longer programs with less stress. Indeed, the first weekend's 6-mile run in my marathon training program can be intimidating if you've never run before, or if your workouts have been limited to a few miles jogging on weekends when the weather's nice. But hundreds of thousands have successfully used my training schedules to prepare for marathons. You can do it--but you'll have more success and find marathon training easier if you start now! **Start now** There's no better way to begin than by following my 12-week Base Training program for Novice runners. It begins with a 3-miler the first weekend (and 9 total miles) and climaxes a dozen weeks later with a 6-miler and 15 total miles--exactly what you'll run the first week of my 18-week marathon training program. Training for the marathon, or any other running race, is not easy. It's hard work. It takes discipline. But it's also a lot of fun, as you'll soon discover. Let's go running!

Rendered

WOULD YOU LIKE TO BECOME A RUNNER? Would you like to get in shape? Lose some weight? Feel better? Look better? Maybe you’d like to run a marathon or half marathon later in the year. If so, here is a simple 12-week training program for Novice runners. It was designed originally for Chicago-area runners to fill the 12-week gap between The LaSalle Bank Shamrock Shuffle in March and the start of my 18-week training program to prepare runners to run Chicago in October. But you don’t need to live in Chicago to take advantage of this Base Training program. Use it now to get started as a runner and to build a base of fitness so you later can utilize my longer programs with less stress. Indeed, the first weekend’s 6-mile run in my marathon training program can be intimidating if you’ve never run before, or if your workouts have been limited to a few miles jogging on weekends when the weather’s nice. But hundreds of thousands have successfully used my training schedules to prepare for marathons. You can do it–but you’ll have more success and find marathon training easier if you start now! Start now There’s no better way to begin than by following my 12-week Base Training program for Novice runners. It begins with a 3-miler the first weekend (and 9 total miles) and climaxes a dozen weeks later with a 6-miler and 15 total miles–exactly what you’ll run the first week of my 18-week marathon training program. Training for the marathon, or any other running race, is not easy. It’s hard work. It takes discipline. But it’s also a lot of fun, as you’ll soon discover. Let’s go running!

Improve Your Time (visible only in the inspector)

## How to Improve Your 5-K Times

IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not going to be content to merely finish your 5-K race. You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The above training schedule will take you to PR Territory. This intermediate Program is one step up from the novice program, but not quite as difficult as the advanced program.

To set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both.

In order to achieve full benefit from this program, you probably need to have been running 3-4 days a week for the last year or two and averaging 15-20 miles weekly, It helps if you have an understanding of the concepts of speedwork.

Here is the type of training you need to do, if you want to improve your 5-K time. To motivate yourself even more, consider signing up for the interactive version available through TrainingPeaks.

**Run:** When the schedule says "run," that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested--or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.

**Fast:** For several of the Saturday runs, I suggest that you run "fast." How fast is "fast?" Again, that depends on your comfort level. Go somewhat faster than you would on a "run" day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It's okay now to get out of breath.

Schedule (raw)

miles

Week Mon Tue Wed Thu Fri Sat Sun Total
1 Rest1.5 mi run3 mi run1.5 mi runRest30 min walk3 mi run —
2 Rest1.5 mi run3 mi run1.5 mi runRest30 min walk3.5 mi run —
3 Rest1.5 mi run3 mi run1.5 mi runRest30 min walk3 mi run —
4 Rest2 mi run3 mi run1.5 mi runRest30 min walk4 mi run —
5 Rest2 mi run3 mi run2 mi runRest30 min walk3 mi run —
6 Rest2 mi run3 mi run2 mi runRest30 min walk4.5 mi run —
7 Rest2 mi run3 mi run2 mi runRest30 min walk3 mi run —
8 Rest2.5 mi run3 mi run2 mi runRest30 min walk5 mi run —
9 Rest2.5 mi run3 mi run2.5 mi runRest30 min walk3 mi run —
10 Rest2.5 mi run3 mi run2.5 mi runRest30 min walk5.5 mi run —
11 Rest3 mi run3 mi run3 mi runRest30 min walk3 mi run —
12 Rest3 mi run3 mi run3 mi runRest30 min walk6 mi run —

km

Week Mon Tue Wed Thu Fri Sat Sun Total
1 Rest2.4 km run4.8 km run2.4 km runRest30 min walk4.8 km run —
2 Rest2.4 km run4.8 km run2.4 km runRest30 min walk5.6 km run —
3 Rest2.4 km run4.8 km run2.4 km runRest30 min walk4.8 km run —
4 Rest3.2 km run4.8 km run2.4 km runRest30 min walk6.4 km run —
5 Rest3.2 km run4.8 km run3.2 km runRest30 min walk4.8 km run —
6 Rest3.2 km run4.8 km run3.2 km runRest30 min walk7.2 km run —
7 Rest3.2 km run4.8 km run3.2 km runRest30 min walk4.8 km run —
8 Rest4 km run4.8 km run3.2 km runRest30 min walk8.1 km run —
9 Rest4 km run4.8 km run4 km runRest30 min walk4.8 km run —
10 Rest4 km run4.8 km run4 km runRest30 min walk8.9 km run —
11 Rest4.8 km run4.8 km run4.8 km runRest30 min walk4.8 km run —
12 Rest4.8 km run4.8 km run4.8 km runRest30 min walk9.7 km run —

← Base Training hub

Legacy

WP id
251
Old URL
/training-programs/base-training/novice-base-training/
Old slugs
base-training
Live page
https://www.halhigdon.com/training-programs/base-training/novice-base-training/

SEO

frontmatter seo.title
—
rendered <title>
Novice ⚠ differs
frontmatter seo.description
This 12-week Base Training Program for Novice runners is designed to get you in shape so that, later, you can begin Hal's 18-week Novice Marathon Training Program aimed at a marathon. Each day I will send you email messages telling you how to run and offering training tips. Be aware also that if you do plan to use Base Training to launch you into marathon training, I have 30-week Novice Supreme program that combines this program with my novice marathon program.
rendered meta description
This 12-week Base Training Program for Novice runners is designed to get you in shape so that, later, you can begin Hal's 18-week Novice Marathon Training Program aimed at a marathon. Each day I will send you email messages telling you how to run and offering training tips. Be aware also that if you do plan to use Base Training to launch you into marathon training, I have 30-week Novice Supreme program that combines this program with my novice marathon program.
Canonical URL SeoHead will emit
https://higdon-running.com/training-programs/base-training/novice-base-training/

Media

Inventory row

{
  "wpId": 251,
  "type": "training_program",
  "slug": "novice-base-training",
  "liveUrl": "/training-programs/base-training/novice-base-training/",
  "status": "publish",
  "bucket": "table",
  "disposition": "port",
  "collection": "training-plans",
  "targetFile": "src/content/training-plans/novice-base-training.md",
  "todos": [
    "seo.title: no _yoast_wpseo_title in export",
    "seo.description: falling back to summary"
  ],
  "media": [
    {
      "role": "thumbnail",
      "source": "/wp-content/uploads/2018/04/runner.png",
      "assetPath": "src/assets/migrated/105-runner.png"
    }
  ]
}

View public route →