Plan de entrenamiento de hal higdon

Hal Higdon's
MARATHON
TRAINING GUIDE |Week 1
Advanced-I

| |Monday: This Advanced-I Training schedule is for experienced runners seeking to fine-tune their training by following a program that includes some speedwork plus more mileage than the programs followed by Novice and Intermediate runners. (The Advanced-II program features two days of speedwork weekly.) Hopefully you arrived at thisprogram with a background of speed training and know what it's like to do hill repeats, interval training on the track and tempo running in the woods. If not, this is no time to start. You would be much better following one of the Intermediate programs and saving this program for a later marathon. Okay, you read my disclaimer and agreed to the conditions for acceptance into this very toughprogram. For the next 18 weeks, you will use Monday as a day of comparative rest by running an easy 3-5 miles, then adjourning to the gym for 15-30 minutes of stretching and strength training. (This might be a good workout to do in a health club, since you can do your 3-miler on a treadmill before heading to the weight room.) Wednesday workouts will be about the same. Fridays are rest days, since evenAdvanced runners need to rest. Are you up to the challenge? Only a small percentage of runners can benefit from a program this demanding, but let's give it a try.
Tuesday: Five miles at whatever pace seems comfortable to you. As the countdown continues, your Tuesday mileage will increase gradually from 5 miles in Week 1 to 10 miles in Week 14. This is what I describe as a "sorta-long" run, donemidweek at longer distances than usual, but not as long as the weekend long runs. Feel free to punch the acceleration button if you're feeling good, particularly toward the end of the workout. 
Wednesday: Tuesday and Thursday workouts form a tough one-two punch in this Advanced-I schedule--but that's what it takes if you want to run a fast marathon, perhaps qualify for Boston, or go even faster! Inbetween, you get to run easy. Jog an easy 3 miles today, then do some stretching, spending more time on this than you normally might do to ready yourself for tomorrow's speed session. You can also do some lifting today, but I don't recommend excessive strength training during the marathon buildup, and I suggest cutting back on what lifting you do as the marathon draws near. Go to the area on myWeb site, where Olympic Trials qualifier Cathy Vasto offers Six Spectacular Strength Exercises and Physical Therapist Debbie Pitchford provides Five Fantastic Stretching Exercises. Put together a regular routine that you can use each Monday and Wednesday.
Thursday: In this Advanced-I program, Thursdays feature hill workouts, tempo runs and interval training on the track, alternating between eachfrom week to week. I do this mainly to provide some variety to the program. Today the prescription is "3 x Hill." But the workout is slightly more complicated than that. Warm up with a couple of miles. Find a hill 200-400 meters long. Run 3 uphill repeats on it, jogging back down between. Cool down with a mile or two. That will give you a workout today of about 5 miles--but counting mileage is notimportant. More important is the quality of what you do, not the quantity. Even in the marathon, quality counts--at least for Advanced runners.
Friday: A day of rest to get ready for the weekend. Each Friday, as the marathon countdown continues, you will be asked to rest. Notice I said "rest," not cross-train or play a pickup basketball game or do something else that might get you injured. In thistraining schedule, the Saturday/Sunday combination will test your body's reserves, so you need to be well rested going into the weekend. Some stretching and at least a minimum of strength training can be done today. By the way, in the Novice schedules for this day, I libeled Advanced runners saying that being compulsive, not all of you listen to my advice. So prove me a liar: Do listen! ...