Inspect: /training-programs/half-marathon-training/half-marathon-3/

Source: src/content/training-plans/half-marathon-3.md

Frontmatter

title: Half Marathon 3 (HM3)
hub: half-marathon-training
summary: "Welcome to Half Marathon 3, or HM3. This is a new program created for
  Hal Higdon's Half Marathon Training. It was designed to match the popular
  Marathon 3 program that features 3 days of running a week and 2 days of
  cross-training. It recognizes the fact that not all runners can handle 4, 5, 6
  and especially not 7 days of running a week. We are all different and achieve
  success by various means. HM3 lasts 12 weeks aimed at the half marathon of
  your choice. In signing up for HM3, be sure to set the correct end date so all
  of the workouts fall into place for your goal race. Monday in HM3 is always a
  day of rest to recover from the hard training on the weekend. Tuesdays and
  Thursdays are easy running days, conversational pace mostly. In between on
  Wednesdays, you cross train, the most popular form of cross-training being
  aerobic: cycling, swimming or even walking. Friday is another rest day with
  long runs on Saturdays and cross-training on Sundays, although you can
  flipflop those workouts for convenience."
atAGlance:
  author: Hal Higdon
  lengthWeeks: 12
  lengthText: 12 Weeks
  typicalWeek: 2 Day Off, 3 Run, 2 X-Train
  longestWorkout: 10 miles
whatDoIGet:
  - Stay motivated for the half marathon 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/half-marathon/tp-91847/hal-higdon-half-marathon-3-hm3
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
        - 4 mi run
        - 30 min cross
        - 3 mi run
        - Rest
        - 6 mi run
        - 30 min cross
    - week: 2
      days:
        - Rest
        - 4 mi run
        - 35 min cross
        - 30 min trempo
        - Rest
        - 6 mi run
        - 35 min cross
    - week: 3
      days:
        - Rest
        - 5 mi run
        - 40 min cross
        - 3 mi pace
        - Rest
        - 7 mi run
        - 40 min cross
    - week: 4
      days:
        - Rest
        - 5 mi run
        - 45 min cross
        - 4 mi run
        - Rest
        - 7 mi run
        - 45 min cross
    - week: 5
      days:
        - Rests
        - 4 mi run
        - 50 min cross
        - 40 min tempo
        - Rest
        - 8 mi run
        - 50 min cross
    - week: 6
      days:
        - Rest
        - 4 mi run
        - 30 min cross
        - 3 mi pace
        - Rest or easy run
        - Rest
        - "**5-K Race**"
    - week: 7
      days:
        - Rest
        - 6 mi run
        - 50 min cross
        - 5 mi run
        - Rest
        - 9 mi run
        - 50 min cross
    - week: 8
      days:
        - Rest
        - 6 mi run
        - 50 min cross
        - 50 min tempo
        - Rest
        - 9 mi run
        - 50 min cross
    - week: 9
      days:
        - Rest
        - 4 mi run
        - 30 min cross
        - 3 mi pace
        - Rest or easy run
        - Rest
        - "**10-K Race**"
    - week: 10
      days:
        - Rest
        - 6 mi run
        - 60 min cross
        - 6 mi run
        - Rest
        - 10 mi run
        - 60 min cross
    - week: 11
      days:
        - Rest
        - 6 mi run
        - 60 min cross
        - 60 min tempo
        - Rest
        - 10 mi run
        - 60 min cross
    - week: 12
      days:
        - Rest
        - 4 mi run
        - 30 min cross
        - 3 mi pace
        - Rest
        - Rest
        - "**Half Marathon**"
  km:
    - week: 1
      days:
        - Rest
        - 6.4 km run
        - 30 min cross
        - 4.8 km run
        - Rest
        - 9.7 km run
        - 30 min cross
    - week: 2
      days:
        - Rest
        - 6.4 km run
        - 35 min cross
        - 30 min trempo
        - Rest
        - 9.7 km run
        - 35 min cross
    - week: 3
      days:
        - Rest
        - 8.1 km run
        - 40 min cross
        - 4.8 km pace
        - Rest
        - 11.3 km run
        - 40 min cross
    - week: 4
      days:
        - Rest
        - 8.1 km run
        - 45 min cross
        - 6.4 km run
        - Rest
        - 11.3 km run
        - 45 min cross
    - week: 5
      days:
        - Rests
        - 6.4 km run
        - 50 min cross
        - 40 min tempo
        - Rest
        - 12.9 km run
        - 50 min cross
    - week: 6
      days:
        - Rest
        - 6.4 km run
        - 30 min cross
        - 4.8 km pace
        - Rest or easy run
        - Rest
        - "**5-K Race**"
    - week: 7
      days:
        - Rest
        - 9.7 km run
        - 50 min cross
        - 8.1 km run
        - Rest
        - 14.5 km run
        - 50 min cross
    - week: 8
      days:
        - Rest
        - 9.7 km run
        - 50 min cross
        - 50 min tempo
        - Rest
        - 14.5 km run
        - 50 min cross
    - week: 9
      days:
        - Rest
        - 6.4 km run
        - 30 min cross
        - 4.8 km pace
        - Rest or easy run
        - Rest
        - "**10-K Race**"
    - week: 10
      days:
        - Rest
        - 9.7 km run
        - 60 min cross
        - 9.7 km run
        - Rest
        - 16.1 km run
        - 60 min cross
    - week: 11
      days:
        - Rest
        - 9.7 km run
        - 60 min cross
        - 60 min tempo
        - Rest
        - 16.1 km run
        - 60 min cross
    - week: 12
      days:
        - Rest
        - 6.4 km run
        - 30 min cross
        - 4.8 km pace
        - Rest
        - Rest
        - "**Half Marathon**"
image:
  src: /_astro/105-runner.CGzV-bIt.png
  width: 835
  height: 495
  format: png
status: published
distance: half
legacy:
  wpId: 235
  wpUrl: /training-programs/half-marathon-training/half-marathon-3/
  oldSlugs:
    - hm3
seo:
  description: "Welcome to Half Marathon 3, or HM3. This is a new program created
    for Hal Higdon's Half Marathon Training. It was designed to match the
    popular Marathon 3 program that features 3 days of running a week and 2 days
    of cross-training. It recognizes the fact that not all runners can handle 4,
    5, 6 and especially not 7 days of running a week. We are all different and
    achieve success by various means. HM3 lasts 12 weeks aimed at the half
    marathon of your choice. In signing up for HM3, be sure to set the correct
    end date so all of the workouts fall into place for your goal race. Monday
    in HM3 is always a day of rest to recover from the hard training on the
    weekend. Tuesdays and Thursdays are easy running days, conversational pace
    mostly. In between on Wednesdays, you cross train, the most popular form of
    cross-training being aerobic: cycling, swimming or even walking. Friday is
    another rest day with long runs on Saturdays and cross-training on Sundays,
    although you can flipflop those workouts for convenience."
todos:
  - "seo.title: no _yoast_wpseo_title in export"
  - "seo.description: falling back to summary"

Body

**Introduction:** In my latest book, _Hal Higdon’s Half Marathon Training_ (published by [Human Kinetics](http://www.humankinetics.com/products/all-products/hal-higdons-half-marathon-training)), I created several new training programs. Here is one of them: Half Marathon 3 (HM3). HM3 is designed for experienced runners, those of you who have been running for several years, who enjoy running road races between 5-K and the marathon, but who find it difficult to run more often than three times a week. Perhaps it is because of a lack of time or perhaps it is because too frequent running raises the risk of injury. If you are one of those runners, HM3 is designed for you. ([Check also Marathon 3 for marathon runners](https://www.trainingpeaks.com/training-plans/running/marathon/tp-9629/hal-higdon-marathon-3).) Despite offering only three days of running a week, HM3 boasts somewhat more mileage on each of those days. Here are the workouts you will be asked to do each day.

**Monday-Rest:** If you expect to train properly, rest is essential. Mondays (and Fridays) are rest days. This is to allow you to prepare for and recover from the tough training you do on the weekends.

**Tuesday-Run:** A day of easy running, similar to the sorta-long runs in my other marathon programs. You begin in Week 1 with 4 miles and peak in Week 11 (just before starting your taper) with 6 miles. Run at a comfortable pace, slow enough so that can hold a conversation with a training partner. Make Tuesday the fun running day of the week.

**Wednesday-Cross:** Cross-training could be any aerobic activity: cycling, swimming, walking, cross-country skiing. If you enjoy strength training, this might be a good day to pump some iron. If you want a fourth day of running, do it today. Because of the variability of various exercises, I prescribe this workout in minutes, not miles, starting with 30 minutes, peaking at 60 minutes.

**Thursday-Run:** The “hard” workout of the week, because you run somewhat faster. On Thursdays, you alternate pace runs, tempo runs and regular runs. A pace run is one where you run at your half marathon race pace. A tempo run is one that starts easy and builds to a peak midway through the run before finishing easy. And every third week, you do an easy run.

**Friday-Rest:** Friday is a day of rest in all my programs. This is because runners train hardest on the weekends when they have more time. Don’t compromise your weekend workouts by thinking you have to do something extra on Friday.

**Saturday-Long Run:** If you’re training for a half marathon, long runs are obviously the most important workout of the week. The progression begins with a 6-mile run in Week 1 and jumps a mile every other week to a peak of 10 miles. Do you need to do the entire 13.1 miles in training? Not really. Long runs should be conducted at a pace 30 to 90 seconds or more slower than you plan to run in the half marathon. Running too long and too fast and too often will simply wear you out and prevent you from achieving your goals.

**Sunday-Cross-Training:** Pick your aerobic activity. Weather conditions permitting, I love to get out on Sundays for a long bike ride. Similar to Wednesdays, cross-training starts at 30 minutes and peaks at 60 minutes. Given the variety of different exercises, the prescription is in time, not distance. If you want to flipflop workouts (cross-training on Saturdays and running on Sundays), that is okay too.

_Some further explanations:_

**Strength Training:** I strongly endorse strength training for runners: for general fitness as much as for making you a faster runner. If you strength train regularly, continue with your standard lifts. If new to strength training, you may want to wait until after you finish the half marathon before starting something new. I recommend light weights and high repetitions. Tuesdays and Thursdays, after the runs those days, would be good for strength training after the run.

**Races:** I plugged races at 5-K and 10-K into the schedule in Weeks 6 and 9. Nothing magic about those distances and those days. Feel free to modify the program based on the local racing schedule. Use races to test your fitness allowing you to predict more accurately your half marathon pace. During race weeks, you run slightly different mileage midweek.

**Tempo Runs:** A Tempo Run begins easy (jogging pace, warm-up pace), then gradually accelerates to near 10-K pace halfway through the workout. Hold that pace for five minutes or more, then gradually slow down. I prescribe time rather than distance and suggest that you get off the roads and into the woods where you can listen to your body rather than run to the rhythm of a GPS watch. Tempo runs should be intuitive.

Good luck using HM3 to train for your next half marathon.

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)

← Half Marathon Training hub

Legacy

WP id

235

Old URL

/training-programs/half-marathon-training/half-marathon-3/

Old slugs

hm3

Live page

https://www.halhigdon.com/training-programs/half-marathon-training/half-marathon-3/

SEO

frontmatter seo.title

—

rendered <title>

Half Marathon 3 (HM3) ⚠ differs

frontmatter seo.description

Welcome to Half Marathon 3, or HM3. This is a new program created for Hal Higdon's Half Marathon Training. It was designed to match the popular Marathon 3 program that features 3 days of running a week and 2 days of cross-training. It recognizes the fact that not all runners can handle 4, 5, 6 and especially not 7 days of running a week. We are all different and achieve success by various means. HM3 lasts 12 weeks aimed at the half marathon of your choice. In signing up for HM3, be sure to set the correct end date so all of the workouts fall into place for your goal race. Monday in HM3 is always a day of rest to recover from the hard training on the weekend. Tuesdays and Thursdays are easy running days, conversational pace mostly. In between on Wednesdays, you cross train, the most popular form of cross-training being aerobic: cycling, swimming or even walking. Friday is another rest day with long runs on Saturdays and cross-training on Sundays, although you can flipflop those workouts for convenience.

rendered meta description

Welcome to Half Marathon 3, or HM3. This is a new program created for Hal Higdon's Half Marathon Training. It was designed to match the popular Marathon 3 program that features 3 days of running a week and 2 days of cross-training. It recognizes the fact that not all runners can handle 4, 5, 6 and especially not 7 days of running a week. We are all different and achieve success by various means. HM3 lasts 12 weeks aimed at the half marathon of your choice. In signing up for HM3, be sure to set the correct end date so all of the workouts fall into place for your goal race. Monday in HM3 is always a day of rest to recover from the hard training on the weekend. Tuesdays and Thursdays are easy running days, conversational pace mostly. In between on Wednesdays, you cross train, the most popular form of cross-training being aerobic: cycling, swimming or even walking. Friday is another rest day with long runs on Saturdays and cross-training on Sundays, although you can flipflop those workouts for convenience.

Canonical URL SeoHead will emit

https://higdon-running.com/training-programs/half-marathon-training/half-marathon-3/

Media

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