You now do your cross-training on Mondays, instead of taking the day off. Midweek mileage is slightly higher, but instead of cross-training on the weekends, you get more serious about your running and do a second run of 5-8 miles, often at marathon race pace.

You thus get to 20 miles for your long run by Week 13, which permits a second 20-miler in Week 15. You begin in Week 1 with a long run of 8 miles instead of 6 miles. The Intermediate 1 program offers a slight jump in difficulty from the Novice programs. * Has contributed to Runner's World magazine longer than any other writer * Is one of the founders of Round Runners Club of America * Holds the current M40 and M45 American records for the steeplechase * Completed 111 marathons winning four overall as well as numerous age-group firsts * Author of 35 books, including the best-selling Marathon: The Ultimate Training Guide and a new novel, Marathon Hal Higdon's many accomplishments include: His training programs have helped thousands reach their running goals, and this marathon app will help you get to the starting line with confidence.

Get ready for Marathon by training with Hal Higdon the best known running author and athlete.

Download higdon marathon