Anyone can run, all you need is the desire and a solid plan. Below are some traditional training plans for a marathon, half marathon, 10K and 5K created by Hal Higdon who is a writer and runner.

Hal is the longest contributor to Runner’s World magazine and the author of 34 books, including the best-selling Marathon: The Ultimate Training Guide. He ran in the United States Olympic Trials eight times and won four World Masters Championships, and  is one of the founders of the Road Runners Club of America (RRCA).


Long Runs: These are best done on the weekends, preferably on the same weekday as the race for which you are training. You will build up mileage weekly on your long runs but have an easy week every third week. This allows you to rest a bit and preparation for the next mileage boost. Its ok to miss a workout periodically but don’t skip the long runs, those are critical. 

Rest: Rest days are days in which you take the day off and allow your body to recover. They are typically done on Mondays to let your legs rest after your Sunday long run.

Pace Yourself: Do your long runs at a comfortable pace where you can run and converse with a training partner. Speed is not critical unless you are trying to set a PR or qualify for Boston. The main goal is to cover the scheduled distance.

Walking: Walking is ok both in training and in a race. Don’t stress over trying to run the entire time. The best race strategy is to use the aid stations as a walk break. By doing this you are giving your body a short break and are able to better consume the water/sports drink that your body needs.

Cross-Training: This is any aerobic exercise that allows you to use some different muscles. Some examples include swimming, walking, or cycling..


Don’t wear anything new for the first time on race day 

Be respectful of those around you. Always thank the volunteers. Enjoy the run and have fun!

One of the biggest lessons I learned was to not start out too fast. It’s so easy to get caught up in the energy of your fellow racers and the spectators and start out hot, only to lose your momentum at mm 6. It’s better to start slow and finish strong!

HAVE FUN! Bask in the joy of doing something difficult, not everyone gets this opportunity! 

Enjoy the journey. Find joy in each run. Don’t lose track of why you run. Smile every mile!!

Training Plans