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Higdon

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{{DISPLAYTITLE:Hal Higdon's Ultimate Training Guide}} [[File:HigdonMarathon.jpg|right|thumb|200px|[http://www.amazon.com/dp/1609612248 Hal Higdon's Ultimate Training Guide].]]
In many ways most of the Higdon plans define the traditional, 'vanilla' marathon training plan. Hal Higdon's book includes five different plans, plus there are additional plans freely available on [http://www.halhigdon.com halhigdon.com]. You can also purchase more detailed versions of the plans online for between $20 and $40. (This article should be read in conjunction with my [[A Comparison of Marathon Training Plans| Comparison of Marathon Training Plans]].)
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* Key Characteristics
** Plans at many different levels with the option of buying a plan with extra tips and advice for each run.
** The easier plans have easy running midweek combined with a Long Run at the weekend.
** The more advanced plans use a marathon pace run one day, followed by a [[Long Run]] the next day, as well as some speedwork.
** Initial Ramp (mileage increase/week from start to 16): Rather steep at around 0.8 to 1.0.
** Core Ramp (mileage increase/week from 16 to max): Steep at around 1.0.
* Pros
** The web plans are free and you can purchase versions with extra tips for each run.
** The back to back MP + [[Long Run]] in the more advanced programs can be an effective training technique.
* Cons
** For the more advanced plans you have relatively longer runs back-to-back that requires you to commit time on both Saturday and Sunday, or have more freedom than most people during the week.
** The large number of plans can make it tricky to decide between them.
* Modifications
** For novice, intermediate 1, intermediate 2, and advanced 1, I would be inclined to drop one or two of the midweek easy runs, and possibly increase the length of the remaining midweek easy run.
** For advanced 2 I would be inclined to drop the two of the midweek easy runs and use the time for rest.
** I would change the cross training day into a rest day for all plans.
* [[Overtraining]] risk
** The risk of [[Overtraining]] is probably low for the novice plan as it has two rest days.
** The risk of [[Overtraining]] from the intermediate plans is moderate to high because of the back-to-back [[Long Run]]s. If you don't convert the cross training day to rest day, [[Overtraining]] risk is higher.
** The advanced plans have a moderate to high risk of [[Overtraining]] due to the lack of rest and the demanding back-to-back [[Long Run]]s.
* {{MarathonGoodFor}}:
** {{MarathonBeginner}}: 3. The novice plan is worth considering as it has a gradual buildup and the scope for a reasonable amount of rest.
** {{MarathonNovice}}: 3. One of the two intermediate plans may work well, but be cautious of the fatigue building up from the back-to-back [[Long Run]]s.
** {{MarathonRinger}}: 2. While it may be worth a ringer considering one of the two intermediate plans, I believe that the [[Jack Daniels]] Plan A or [[FIRST]] would be a much better bet.
** {{MarathonMaintenance}}: 4. The intermediate one or possibly even the novice plan might work well for someone just looking to maintain their prior marathon fitness.
** {{MarathonImprover}}: 2. The intermediate or advanced plans could provide some significant improvement, but this has to be weighed up against the risk of [[Overtraining]]. With modifications to improve the recovery and rest time, I might bump this up to a 3 rating. I believe that the [[Jack Daniels]] Plan A or [[FIRST]] would be a much better bet
** {{MarathonEnthusiast}}: 2. The advanced plans look okay, but have enough [[Overtraining]] risk to make me cautious. I think that the [[Jack Daniels]] Plan A, or [[FIRST]] would be a better approach, or even the [[Jack Daniels]] Elite Plan or even [[Pfitzinger]]'s Advanced Marathoning.
** {{MarathonElite}}: 0. These plans lack the sophistication for a high level runner. I think that the [[Jack Daniels]] Elite Plan or even [[Pfitzinger]]'s Advanced Marathoning would be better Also consider [[Jack Daniels]] Plan A or [[FIRST]].
** '''Limited Training Time''': 2. In terms of training time this is a middle-of-the-road plan.
** '''Traditionalist''': 4. This is generally a fairly traditional pan, with the exception of the back-to-back [[Long Run]]s.
** '''Triathlete/Multisport''': 2. The lower end plans include options for cross training, but these are probably better used as rest days.
** '''Prior [[Overtraining]]''': 0. Most of these plans have a significant risk of [[Overtraining]].
** '''Sub 3:00''': 2. This plan adapts well to fast runners.
** '''3:00-4:30''': 3. This plan is probably a stretch for mid-pack runners.
** '''4:30-5:30''': 2. The novice, or possibly the intermediate-1, plans might work okay, but I think [[Galloway]] is a far better bet.
** '''5:30+''': 0. Use [[Galloway]].
** '''Speedwork'''. There is no speed work in the lower plans, with a little in the advanced plans.