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Inspect: /training-programs/marathon-training/personal-best/

TODOs (3)

  • seo.title: no _yoast_wpseo_title in export
  • seo.description: falling back to summary
  • link: unresolved internal path /training/51139/Marathon-Intermediate-1-Training-Program/

Source: src/content/training-plans/personal-best.md

Frontmatter

title: Personal Best
hub: marathon-training
summary: This 30-week Personal Best Marathon Training Program is designed for
  experienced runners, those who have run two or three or more marathons and who
  would like to improve their times, to achieve Peak Performance, to set a
  Personal Record (PR), perhaps to score a Boston Marathon qualifying time (BQ).
  It combines the 18-week Intermediate 1 Marathon Training Program with an
  additional 12-week Intermediate Base Training Program. Each day, Hal will send
  you an email telling you what to run and offering a training tip.
atAGlance:
  author: Hal Higdon
  lengthWeeks: 30
  lengthText: 30 Weeks
  typicalWeek: 5 Run, 7 Other, 1 Day Off, 1 X-Train
  longestWorkout: 20 miles
whatDoIGet:
  - Stay motivated for the 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/marathon/tp-4202/hal-higdon-personal-best-marathon-training-program
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:
        - 3 mi run
        - 3 mi run
        - 3 x hill
        - 3 mi run
        - Rest
        - 30 min tempo
        - 6 mi run
    - week: 2
      days:
        - 3 mi run
        - 3 mi run
        - 3 x hill
        - 3 mi run
        - Rest
        - 30 min fartlek
        - 7 mi run
    - week: 3
      days:
        - 3 mi run
        - 4 mi run
        - 4 x hill
        - 3 mi run
        - Rest
        - 35 min tempo
        - 6 mi run
    - week: 4
      days:
        - 3 mi run
        - 4 mi run
        - 4 x hill
        - 3 mi run
        - Rest
        - 35 min fartlek
        - 7 mi run
    - week: 5
      days:
        - 3 mi run
        - 5 mi run
        - 5 x hill
        - 3 mi run
        - Rest
        - 35 min tempo
        - 8 mi run
    - week: 6
      days:
        - 3 mi run
        - 5 mi run
        - 5 x hill
        - 3 mi run
        - Rest
        - Rest
        - "**5-K Race**"
    - week: 7
      days:
        - 3 mi run
        - 4 mi run
        - 8 x 200
        - 3 mi run
        - Rest
        - 40 min fartlek
        - 7 mi run
    - week: 8
      days:
        - 3 mi run
        - 5 mi run
        - 6 x 400
        - 3 mi run
        - Rest
        - 40 min tempo
        - 8 mi run
    - week: 9
      days:
        - 3 mi run
        - 6 mi run
        - 10 x 200
        - 3 mi run
        - Rest
        - Rest
        - "**8-K Race**"
    - week: 10
      days:
        - 3 mi run
        - 4 mi run
        - 7 x 400
        - 3 mi run
        - Rest
        - 45 min fartlek
        - 7 mi run
    - week: 11
      days:
        - 3 mi run
        - 5 mi run
        - 12 x 200
        - 3 mi run
        - Rest
        - 45 min tempo
        - 6 mi run
    - week: 12
      days:
        - 3 mi run
        - 6 mi run
        - 8 x 400
        - 3 mi run
        - Rest
        - Rest
        - "**10-K Race**"
    - week: 13
      days:
        - Cross
        - 3 mi run
        - 5 mi run
        - 3 mi run
        - Rest
        - 5 mi pace
        - 8 mi run
    - week: 14
      days:
        - Cross
        - 3 mi run
        - 5 mi run
        - 3 mi run
        - Rest
        - 3 mi run
        - 9 mi run
    - week: 15
      days:
        - Cross
        - 3 mi run
        - 5 mi run
        - 3 mi run
        - Rest
        - 5 mi pace
        - 6 mi run
    - week: 16
      days:
        - Cross
        - 3 mi run
        - 6 mi run
        - 3 mi run
        - Rest
        - 6 mi pace
        - 11 mi run
    - week: 17
      days:
        - Cross
        - 3 mi run
        - 6 mi run
        - 3 mi run
        - Rest
        - 6 mi run
        - 12 mi run
    - week: 18
      days:
        - Cross
        - 3 mi run
        - 5 mi run
        - 3 mi run
        - Rest
        - Rest
        - "**15-K Race**"
    - week: 19
      days:
        - Cross
        - 4 mi run
        - 7 mi run
        - 4 mi run
        - Rest
        - 7 mi run
        - 14 mi run
    - week: 20
      days:
        - Cross
        - 4 mi run
        - 7 mi run
        - 4 mi run
        - Rest
        - 7 mi pace
        - 15 mi run
    - week: 21
      days:
        - Cross
        - 4 mi run
        - 5 mi run
        - 4 mi run
        - Rest
        - 8 mi pace
        - 11 mi run
    - week: 22
      days:
        - Cross
        - 4 mi run
        - 8 mi run
        - 4 mi run
        - Rest
        - 8 mi run
        - 17 mi run
    - week: 23
      days:
        - Cross
        - 5 mi run
        - 8 mi run
        - 5 mi run
        - Rest
        - 8 mi pace
        - 18 mi run
    - week: 24
      days:
        - Cross
        - 5 mi run
        - 5 mi run
        - 5 mi run
        - Rest
        - Rest
        - "**Half Marathon Race**"
    - week: 25
      days:
        - Cross
        - 5 mi run
        - 8 mi run
        - 5 mi run
        - Rest
        - 5 mi pace
        - 20 mi run
    - week: 26
      days:
        - Cross
        - 5 mi run
        - 5 mi run
        - 5 mi run
        - Rest
        - 8 mi run
        - 12 mi run
    - week: 27
      days:
        - Cross
        - 5 mi run
        - 8 mi run
        - 5 mi run
        - Rest
        - 5 mi pace
        - 20 mi run
    - week: 28
      days:
        - Cross
        - 5 mi run
        - 6 mi run
        - 5 mi run
        - Rest
        - 4 mi pace
        - 12 mi run
    - week: 29
      days:
        - Cross
        - 4 mi run
        - 5 mi run
        - 4 mi run
        - Rest
        - 3 mi run
        - 8 mi run
    - week: 30
      days:
        - Cross
        - 4 mi run
        - 4 mi run
        - Rest
        - Rest
        - 2 mi run
        - "**Marathon**"
  km:
    - week: 1
      days:
        - 4.8 km run
        - 4.8 km run
        - 3 x hill
        - 4.8 km run
        - Rest
        - 30 min tempo
        - 9.7 km run
    - week: 2
      days:
        - 4.8 km run
        - 4.8 km run
        - 3 x hill
        - 4.8 km run
        - Rest
        - 30 min fartlek
        - 11.3 km run
    - week: 3
      days:
        - 4.8 km run
        - 6.4 km run
        - 4 x hill
        - 4.8 km run
        - Rest
        - 35 min tempo
        - 9.7 km run
    - week: 4
      days:
        - 4.8 km run
        - 6.4 km run
        - 4 x hill
        - 4.8 km run
        - Rest
        - 35 min fartlek
        - 11.3 km run
    - week: 5
      days:
        - 4.8 km run
        - 8.1 km run
        - 5 x hill
        - 4.8 km run
        - Rest
        - 35 min tempo
        - 12.9 km run
    - week: 6
      days:
        - 4.8 km run
        - 8.1 km run
        - 5 x hill
        - 4.8 km run
        - Rest
        - Rest
        - "**5-K Race**"
    - week: 7
      days:
        - 4.8 km run
        - 6.4 km run
        - 8 x 200
        - 4.8 km run
        - Rest
        - 40 min fartlek
        - 11.3 km run
    - week: 8
      days:
        - 4.8 km run
        - 8.1 km run
        - 6 x 400
        - 4.8 km run
        - Rest
        - 40 min tempo
        - 12.9 km run
    - week: 9
      days:
        - 4.8 km run
        - 9.7 km run
        - 10 x 200
        - 4.8 km run
        - Rest
        - Rest
        - "**8-K Race**"
    - week: 10
      days:
        - 4.8 km run
        - 6.4 km run
        - 7 x 400
        - 4.8 km run
        - Rest
        - 45 min fartlek
        - 11.3 km run
    - week: 11
      days:
        - 4.8 km run
        - 8.1 km run
        - 12 x 200
        - 4.8 km run
        - Rest
        - 45 min tempo
        - 9.7 km run
    - week: 12
      days:
        - 4.8 km run
        - 9.7 km run
        - 8 x 400
        - 4.8 km run
        - Rest
        - Rest
        - "**10-K Race**"
    - week: 13
      days:
        - Cross
        - 4.8 km run
        - 8.1 km run
        - 4.8 km run
        - Rest
        - 8.1 km pace
        - 12.9 km run
    - week: 14
      days:
        - Cross
        - 4.8 km run
        - 8.1 km run
        - 4.8 km run
        - Rest
        - 4.8 km run
        - 14.5 km run
    - week: 15
      days:
        - Cross
        - 4.8 km run
        - 8.1 km run
        - 4.8 km run
        - Rest
        - 8.1 km pace
        - 9.7 km run
    - week: 1
      days:
        - Cross
        - 4.8 km run
        - 9.7 km run
        - 4.8 km run
        - Rest
        - 9.7 km pace
        - 17.7 km run
    - week: 17
      days:
        - Cross
        - 4.8 km run
        - 9.7 km run
        - 4.8 km run
        - Rest
        - 9.7 km run
        - 19.3 km run
    - week: 18
      days:
        - Cross
        - 4.8 km run
        - 8.1 km run
        - 4.8 km run
        - Rest
        - Rest
        - "**15-K Race**"
    - week: 19
      days:
        - Cross
        - 6.4 km run
        - 11.3 km run
        - 6.4 km run
        - Rest
        - 11.3 km run
        - 22.5 km run
    - week: 20
      days:
        - Cross
        - 6.4 km run
        - 11.3 km run
        - 6.4 km run
        - Rest
        - 11.3 km pace
        - 24.1 km run
    - week: 21
      days:
        - Cross
        - 6.4 km run
        - 8.1 km run
        - 6.4 km run
        - Rest
        - 12.9 km pace
        - 17.7 km run
    - week: 22
      days:
        - Cross
        - 6.4 km run
        - 12.9 km run
        - 6.4 km run
        - Rest
        - 12.9 km run
        - 27.4 km run
    - week: 23
      days:
        - Cross
        - 8.1 km run
        - 12.9 km run
        - 8.1 km run
        - Rest
        - 12.9 km pace
        - 29 km run
    - week: 24
      days:
        - Cross
        - 8.1 km run
        - 8.1 km run
        - 8.1 km run
        - Rest
        - Rest
        - "**Half Marathon Race**"
    - week: 25
      days:
        - Cross
        - 8.1 km run
        - 12.9 km run
        - 8.1 km run
        - Rest
        - 8.1 km pace
        - 32.1 km run
    - week: 26
      days:
        - Cross
        - 8.1 km run
        - 8.1 km run
        - 8.1 km run
        - Rest
        - 12.9 km run
        - 19.3 km run
    - week: 27
      days:
        - Cross
        - 8.1 km run
        - 12.9 km run
        - 8.1 km run
        - Rest
        - 8.1 km pace
        - 32.1 km run
    - week: 28
      days:
        - Cross
        - 8.1 km run
        - 9.7 km run
        - 8.1 km run
        - Rest
        - 6.4 km pace
        - 19.3 km run
    - week: 29
      days:
        - Cross
        - 6.4 km run
        - 8.1 km run
        - 6.4 km run
        - Rest
        - 4.8 km run
        - 12.9 km run
    - week: 30
      days:
        - Cross
        - 6.4 km run
        - 6.4 km run
        - Rest
        - Rest
        - 3.2 km run
        - "**Marathon**"
image:
  src: /_astro/105-runner.CGzV-bIt.png
  width: 835
  height: 495
  format: png
status: published
distance: marathon
legacy:
  wpId: 280
  wpUrl: /training-programs/marathon-training/personal-best/
  oldSlugs: []
seo:
  description: This 30-week Personal Best Marathon Training Program is designed
    for experienced runners, those who have run two or three or more marathons
    and who would like to improve their times, to achieve Peak Performance, to
    set a Personal Record (PR), perhaps to score a Boston Marathon qualifying
    time (BQ). It combines the 18-week Intermediate 1 Marathon Training Program
    with an additional 12-week Intermediate Base Training Program. Each day, Hal
    will send you an email telling you what to run and offering a training tip.
todos:
  - "seo.title: no _yoast_wpseo_title in export"
  - "seo.description: falling back to summary"
  - "link: unresolved internal path
    /training/51139/Marathon-Intermediate-1-Training-Program/"

Body

Markdown source

**I DESIGNED THIS PROGRAM FOR EXPERIENCED RUNNERS**, individuals who have run two or three or more marathons and who would like to improve their times, to achieve Peak Performance, to set a Personal Record (PR), perhaps to score a Boston Marathon qualifying time (BQ). If truth be told, this is not exactly a new marathon training program, but rather two training programs combined for the convenience of Intermediate runners. Personal Best combines my 12-week [Intermediate Base Training Program](https://www.trainingpeaks.com/training-plans/running/tp-2884/hal-higdon-base-training-intermediate) with my popular 18-week [Intermediate 1 Marathon Training Program](https://www.trainingpeaks.com/training-plans/running/marathon/tp-4186/hal-higdon-marathon-intermediate-1). If you are an experienced runner, you could just as easily access each of those programs here on my Web site and move from the first to the second at the end of 12 weeks. Similarly, you could sign up for each of those Virtual Training programs available through [TrainingPeaks](https://www.trainingpeaks.com/coach/halhigdon#trainingplans) online. But I've done the work for you. 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, particularly if you run with a friend or a group of runners (something I recommend). For more instructions, check the introductions to Intermediate 1 Marathon. Still more in the way of tips and instructions are available when you sign up for the [interactive version of Personal Best](https://www.trainingpeaks.com/training-plans/running/marathon/tp-4202/hal-higdon-personal-best-marathon-training-program) from TrainingPeaks.

Rendered

I DESIGNED THIS PROGRAM FOR EXPERIENCED RUNNERS, individuals who have run two or three or more marathons and who would like to improve their times, to achieve Peak Performance, to set a Personal Record (PR), perhaps to score a Boston Marathon qualifying time (BQ). If truth be told, this is not exactly a new marathon training program, but rather two training programs combined for the convenience of Intermediate runners. Personal Best combines my 12-week Intermediate Base Training Program with my popular 18-week Intermediate 1 Marathon Training Program. If you are an experienced runner, you could just as easily access each of those programs here on my Web site and move from the first to the second at the end of 12 weeks. Similarly, you could sign up for each of those Virtual Training programs available through TrainingPeaks online. But I’ve done the work for you. 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, particularly if you run with a friend or a group of runners (something I recommend). For more instructions, check the introductions to Intermediate 1 Marathon. Still more in the way of tips and instructions are available when you sign up for the interactive version of Personal Best from TrainingPeaks.

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 3 mi run3 mi run3 x hill3 mi runRest30 min tempo6 mi run —
2 3 mi run3 mi run3 x hill3 mi runRest30 min fartlek7 mi run —
3 3 mi run4 mi run4 x hill3 mi runRest35 min tempo6 mi run —
4 3 mi run4 mi run4 x hill3 mi runRest35 min fartlek7 mi run —
5 3 mi run5 mi run5 x hill3 mi runRest35 min tempo8 mi run —
6 3 mi run5 mi run5 x hill3 mi runRestRest**5-K Race** —
7 3 mi run4 mi run8 x 2003 mi runRest40 min fartlek7 mi run —
8 3 mi run5 mi run6 x 4003 mi runRest40 min tempo8 mi run —
9 3 mi run6 mi run10 x 2003 mi runRestRest**8-K Race** —
10 3 mi run4 mi run7 x 4003 mi runRest45 min fartlek7 mi run —
11 3 mi run5 mi run12 x 2003 mi runRest45 min tempo6 mi run —
12 3 mi run6 mi run8 x 4003 mi runRestRest**10-K Race** —
13 Cross3 mi run5 mi run3 mi runRest5 mi pace8 mi run —
14 Cross3 mi run5 mi run3 mi runRest3 mi run9 mi run —
15 Cross3 mi run5 mi run3 mi runRest5 mi pace6 mi run —
16 Cross3 mi run6 mi run3 mi runRest6 mi pace11 mi run —
17 Cross3 mi run6 mi run3 mi runRest6 mi run12 mi run —
18 Cross3 mi run5 mi run3 mi runRestRest**15-K Race** —
19 Cross4 mi run7 mi run4 mi runRest7 mi run14 mi run —
20 Cross4 mi run7 mi run4 mi runRest7 mi pace15 mi run —
21 Cross4 mi run5 mi run4 mi runRest8 mi pace11 mi run —
22 Cross4 mi run8 mi run4 mi runRest8 mi run17 mi run —
23 Cross5 mi run8 mi run5 mi runRest8 mi pace18 mi run —
24 Cross5 mi run5 mi run5 mi runRestRest**Half Marathon Race** —
25 Cross5 mi run8 mi run5 mi runRest5 mi pace20 mi run —
26 Cross5 mi run5 mi run5 mi runRest8 mi run12 mi run —
27 Cross5 mi run8 mi run5 mi runRest5 mi pace20 mi run —
28 Cross5 mi run6 mi run5 mi runRest4 mi pace12 mi run —
29 Cross4 mi run5 mi run4 mi runRest3 mi run8 mi run —
30 Cross4 mi run4 mi runRestRest2 mi run**Marathon** —

km

Week Mon Tue Wed Thu Fri Sat Sun Total
1 4.8 km run4.8 km run3 x hill4.8 km runRest30 min tempo9.7 km run —
2 4.8 km run4.8 km run3 x hill4.8 km runRest30 min fartlek11.3 km run —
3 4.8 km run6.4 km run4 x hill4.8 km runRest35 min tempo9.7 km run —
4 4.8 km run6.4 km run4 x hill4.8 km runRest35 min fartlek11.3 km run —
5 4.8 km run8.1 km run5 x hill4.8 km runRest35 min tempo12.9 km run —
6 4.8 km run8.1 km run5 x hill4.8 km runRestRest**5-K Race** —
7 4.8 km run6.4 km run8 x 2004.8 km runRest40 min fartlek11.3 km run —
8 4.8 km run8.1 km run6 x 4004.8 km runRest40 min tempo12.9 km run —
9 4.8 km run9.7 km run10 x 2004.8 km runRestRest**8-K Race** —
10 4.8 km run6.4 km run7 x 4004.8 km runRest45 min fartlek11.3 km run —
11 4.8 km run8.1 km run12 x 2004.8 km runRest45 min tempo9.7 km run —
12 4.8 km run9.7 km run8 x 4004.8 km runRestRest**10-K Race** —
13 Cross4.8 km run8.1 km run4.8 km runRest8.1 km pace12.9 km run —
14 Cross4.8 km run8.1 km run4.8 km runRest4.8 km run14.5 km run —
15 Cross4.8 km run8.1 km run4.8 km runRest8.1 km pace9.7 km run —
1 Cross4.8 km run9.7 km run4.8 km runRest9.7 km pace17.7 km run —
17 Cross4.8 km run9.7 km run4.8 km runRest9.7 km run19.3 km run —
18 Cross4.8 km run8.1 km run4.8 km runRestRest**15-K Race** —
19 Cross6.4 km run11.3 km run6.4 km runRest11.3 km run22.5 km run —
20 Cross6.4 km run11.3 km run6.4 km runRest11.3 km pace24.1 km run —
21 Cross6.4 km run8.1 km run6.4 km runRest12.9 km pace17.7 km run —
22 Cross6.4 km run12.9 km run6.4 km runRest12.9 km run27.4 km run —
23 Cross8.1 km run12.9 km run8.1 km runRest12.9 km pace29 km run —
24 Cross8.1 km run8.1 km run8.1 km runRestRest**Half Marathon Race** —
25 Cross8.1 km run12.9 km run8.1 km runRest8.1 km pace32.1 km run —
26 Cross8.1 km run8.1 km run8.1 km runRest12.9 km run19.3 km run —
27 Cross8.1 km run12.9 km run8.1 km runRest8.1 km pace32.1 km run —
28 Cross8.1 km run9.7 km run8.1 km runRest6.4 km pace19.3 km run —
29 Cross6.4 km run8.1 km run6.4 km runRest4.8 km run12.9 km run —
30 Cross6.4 km run6.4 km runRestRest3.2 km run**Marathon** —

← Marathon Training hub

Legacy

WP id
280
Old URL
/training-programs/marathon-training/personal-best/
Old slugs
—
Live page
https://www.halhigdon.com/training-programs/marathon-training/personal-best/

SEO

frontmatter seo.title
—
rendered <title>
Personal Best ⚠ differs
frontmatter seo.description
This 30-week Personal Best Marathon Training Program is designed for experienced runners, those who have run two or three or more marathons and who would like to improve their times, to achieve Peak Performance, to set a Personal Record (PR), perhaps to score a Boston Marathon qualifying time (BQ). It combines the 18-week Intermediate 1 Marathon Training Program with an additional 12-week Intermediate Base Training Program. Each day, Hal will send you an email telling you what to run and offering a training tip.
rendered meta description
This 30-week Personal Best Marathon Training Program is designed for experienced runners, those who have run two or three or more marathons and who would like to improve their times, to achieve Peak Performance, to set a Personal Record (PR), perhaps to score a Boston Marathon qualifying time (BQ). It combines the 18-week Intermediate 1 Marathon Training Program with an additional 12-week Intermediate Base Training Program. Each day, Hal will send you an email telling you what to run and offering a training tip.
Canonical URL SeoHead will emit
https://higdon-running.com/training-programs/marathon-training/personal-best/

Media

Inventory row

{
  "wpId": 280,
  "type": "training_program",
  "slug": "personal-best",
  "liveUrl": "/training-programs/marathon-training/personal-best/",
  "status": "publish",
  "bucket": "table",
  "disposition": "port",
  "collection": "training-plans",
  "targetFile": "src/content/training-plans/personal-best.md",
  "todos": [
    "seo.title: no _yoast_wpseo_title in export",
    "seo.description: falling back to summary",
    "link: unresolved internal path /training/51139/Marathon-Intermediate-1-Training-Program/"
  ],
  "media": [
    {
      "role": "thumbnail",
      "source": "/wp-content/uploads/2018/04/runner.png",
      "assetPath": "src/assets/migrated/105-runner.png"
    }
  ]
}

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