Dr. Lisbeth Hoyt, PT, DPT, CSCS
Whether you’re training for your very first marathon or going after your personal best in your 10th, chances are you’ve googled “marathon training plan” and seen Hal Higdon pop up at the top of the results. His free plans are some of the most widely used resources out there for both half and full marathon distances.
And truthfully, they’re a solid starting point. The structure is clear, the mileage builds gradually, and they help many runners get to the start line feeling prepared. But here’s the thing: no single generic plan can meet every runner’s needs. That’s why I almost always adjust these plans when I’m working with an athlete, because your body, your lifestyle, and your goals deserve something more tailored.
Strength Training: A Non-Negotiable for Runners
Take the Novice 1 Marathon Plan as an example. I really like the gradual build, with four running days and an optional cross-train day. But one thing I always change? Adding strength work.
Running long distances is a huge demand on your legs. For newer runners especially, it’s not just about building mileage; it’s about making sure your muscles can support those miles. The plan discourages adding strength training during marathon prep, but I respectfully disagree.
Strength doesn’t mean heavy lifting in the gym. Even simple resistance training and core stability work can dramatically reduce injury risk, improve running economy, and help you finish stronger on race day. If you’re curious about how to integrate it, check out these ideas for strength training for runners.
Smarter Run Scheduling
Another tweak I often make is spacing out runs. Higdon’s plan includes three consecutive running days, which can become problematic. Sure, the early weeks only have short runs, but peak training weeks include midweek runs of 8–10 miles stacked with runs the day before and after.
For seasoned runners, this may be manageable. But for newer or returning runners, stacking days can lead to fatigue, breakdown in form, and, in many cases, injury. Instead, I work with each runner to schedule runs around their real life. A full-time working parent might not be able to sneak in a midweek 10-miler but could handle three runs of shorter, equal distance across the week. The end result? The same mileage, less stress, and a much lower risk of burnout.
Long Run Progression: Building Confidence
The long run is the cornerstone of marathon training. While Higdon’s progression works, I like to add flexibility. Typically, I’ll schedule long runs that build for 2–3 weeks, followed by a down week. The exact distances depend on your running background.
- First-time marathoner with half marathon experience? We may start around 8 miles and schedule multiple 16-milers.
- Runner with a few marathons under their belt? We may build by 2 miles at a time and add more 20-milers for confidence.
These tweaks matter because your long run is as much mental as physical. Building it the right way helps you step up to the start line knowing you’re ready.
Adding Workouts for Experienced Runners
There’s also a gap between being an “intermediate marathoner” and simply being an advanced runner. For athletes with a deep background, like post-collegiate runners attempting their first marathon, the Novice 1 plan doesn’t provide enough challenge, while the intermediate/advanced plans may not fit either.
For these athletes, I like to add structured workouts such as tempo runs, intervals, or marathon-effort long runs. We start with one workout per week early in the plan, then progress to two once the body adapts. Done correctly, this adds just enough stimulus to sharpen fitness without overloading. For some inspiration, explore more about marathon-specific workouts.
Why Customization Matters
At the end of the day, Hal Higdon’s plans and other free ones you may find online are great templates. But they don’t know your background. They don’t account for past injuries, stress at work, or the juggling act of family life.
A custom training plan does. It takes your whole life into account and gives you the structure, flexibility, and support you need to succeed on race day. Whether that means adjusting run days, building smarter long runs, or integrating strength training, the plan becomes something you can actually stick with.
If you’ve been following cookie-cutter programs and keep running into the same walls—fatigue, injury, plateau—it may be time to explore a more personalized approach. After all, your journey as a runner is unique. Your training plan should be too.
👉 Curious about taking the next step? Book a free phone consultation and we can help you unlock your best race yet.
