Marathon: The Ultimate Training Guide

by Hal Higdon

With over 50% new material, this category killer is sure to go the distance

When the previous edition of Hal Higdon's superb training guide appeared, Grete Waitz, 9-time winner of the New York City Marathon, "Higdon's years of marathoning experience come through in this practical book. Aspiring or veteran marathoners will benefit enormously from its proven guidance."

This new edition focuses on first marathoners, women runners, and those new to the sport; and as always, Higdon shows how to build up mileage and gives advice on running long, speedwork for distance runners, defensive running strategies, and planning for peak performance.

Genres: Nonfiction, Sports, Fitness, Health, Self Help, Reference, Science

356 pages, Paperback

Published September 3, 2005

About the author

Hal Higdon is an American writer and runner. He has contributed to Runner's World magazine longer than any other writer. He is the author of 34 books, including the best-selling Marathon: The Ultimate Training Guide. He has worked as a freelance writer since 1959, and has written a variety of subjects including a children's book that was made into an animated feature. He ran eight times in the United States Olympic Trials and won four World Masters Championships. He is one of the founders of the Road Runners Club of America (RRCA).

Reviews

[Bill]

So I used Hal Higdon's training guide on the interwebs to train for my first marathon on October 9th this year, the Chicago Marathon. At the expo the day before the race, my younger sister (who ran the race with me - well, as much as anyone who finished an hour ahead of me "ran with" me) excitedly spotted Hal and got him to sign her a brand new copy of his book. I sat by with a camera ready, but she was too timid to ask him for a picture, and I was too timid to demand that she pose with him. We were all quite nervous.

The next day, we ran the marathon. (I ran it in 5:13, if you're asking - not amazing, but I did beat my goal of 5:30) Afterwards I was (naturally) demolished, and ended up picking up her signed copy of this book to read. I found it engaging and informative, so I bought my own copy later on the next day.

I just finished it, and I really should have read it before running the race. The book is a brisk read, full of motivational perspectives from coaches, runners, and Higdon himself, and contains lots of training advice that probably would have done me good had I read it beforehand.

Before I ran this race, I treated it like no big deal - just like a 20 mile run, just six miles longer. That may sound ridiculous, but if you can run six miles, you can slowly increase your mileage each week over 18 weeks and get to that 20 mile mark. Having now actually run that 26.2 miles, I found that it was qualitatively different from all the training I did before it, and it feels like a real achievement. This book does a great job of conveying that in a welcoming and non-intimidating fashion. Hal is as old as hell and has seen the marathon from every angle there is - he's run 2:15 races and he's run 5:30 races. That surveyor's perspective makes you feel welcomed into a community, even if you (maybe like me) aren't exactly in fighting condition yet.

[Jamie]

I'm going to run a marathon

[Danielle · Rating 5 out of 5]

I have read 8 books on running. Everything from running for weight loss to the ultimate beginners guide and from inspirational fiction on running to marathon training. I have to say that Hal Higdon's Marathon: The Ultimate Training Guide, Advice, Plans and Programs for Your 1st Marathon or 50th was a favorite.

You have to wonder how many books on running can you read? Don't they all start to sound the same? Yes and no. The basic information like how to stay hydrated, warnings on things not to do, proper nutrition etc are things you will come across in all these books. But to me that is a great thing. It makes that information really sink in so you don't forget it. And you do not have to read the same book over and over to remember it. You can be sure to really absorb this basic but really important information while reading a variety of books by different authors. The best part is reading the inspirational things you come across. When it comes to having plenty of inspiration for an aspiring marathoner to read Hal Higdon has plenty in this book. I really like the fact that he has plenty of quotes and tips from runners he knows personally or from the forum on his website. You hear the struggles that other people face and their stories let you see that it really is people just like you who are running these marathons.

There were plenty of times while reading this book that I wanted to throw on my running shoes and head right out the door. A realistic check of the weather and a real feel of over 100 degrees outside killed that idea, but kept me motivated to head out as soon as the weather permitted.

In the last chapter of the book there are quotes from runners on what they learned from their first marathon. The one that hit me the most was "I realized how much time I wasted doing nothing. An hour spend watching TV became a 7-mile run. Time wasted daydreaming became time spend in the morning sun. It's about setting priorities."

For anyone wanting to run a marathon as well as for those that have already accomplished that feat I would recommend this book. If you already know how to stay hydrated during a run skip that chapter and instead read the personal struggles and accomplishments from other runners.

[Anna Vardanyan · Rating 3 out of 5]

I don’t want to be mean to the author, but the first few chapters were as painful to get through as what I’d imagine running a marathon would be. There is a lot of poorly edited rambling and self-salutation (which, to a degree, is justified since the author needs to convey that he is qualified to write a book about running). I also really don’t think the book needs that many surveys and mediocre side callouts of the “if you want to run fast, run fast” variety. The book is repetitive and at times unstructured. However, I think the book significantly improves later on when it reviews major (half-)marathon components chapter by chapter. I enjoyed the book once I got past the rambling. I found it best to read actively and take notes on subcomponents that felt relevant to me (e.g., base training, training plans, pacing, nutrition, mental gymnastics, cross training, etc.) - that way you can aggregate key insights in one place. If you give yourself structure, you’ll find a lot of really useful info in the book.

[Ross · Rating 4 out of 5]

It still holds up as one of the top marathon books/training guides after all these years. I was completely out of shape, and I hadn't ran a step in five or six years. I read this book, followed the training guide, and ran a 4 hour marathon less than three months later. I also lost 25 pounds during the training process.
Hal's book is still the best marathon running book around, a must read for anyone wanting to run a marathon, but not wanting to urinate blood & spinal fluid afterward.

[Nathan Osterhus · Rating 5 out of 5]

Easily the best running book that I have ever read. Focused on the Marathon (obviously), but still relevant for 5K, 10K and Half Marathon training

[James · Rating 3 out of 5]

Higdon does a good job of writing this book for a broad audience. This is for everyone who wants to run a marathon; the veterans looking for ways to get a Boston qualifier time, to those who are working on their first marathon. A drawback of this is reading a bunch of shit that doesn’t really pertain to me.

It was a tad long. I sometimes felt like he could have summarized entire chapters with a few bullet points instead of padding it with unnecessary anecdotes or reiterating the same points over and over.

My favorite part is how it made me relax. I had been concerned about finishing my first marathon with an impressive time. Instead, I’m going to focus on two things:
1) Survive
2) Have fun

Besides, life should be fun, amirite?

[Terry Kim · Rating 5 out of 5]

If someone told me that I'm running a Marathon a year ago I would've laughed. Mostly at the fact that Half Marathon is super painful (which I have done) and to do double the distance seem so far from my reality.

However, reading books like these (Marathon by Hal Higdon) really breaks down what you need to do (train, eat, drink and recover) in a logical way that makes perfect sense.

This a great book for all first time Marathoners. Written by a very experienced runner himself. It is also written in a fun way as if it is a casual conversation. It is also detailed, anything from specific training routines to how to drink fluids while running.

If you read this book, you will also be itching to run a marathon.

[Anthony · Rating 5 out of 5]

I'm a runner and next year I'm going to be running my first marathon. This book was recommended to me by someone at my running club. It's a great informative read on the training behind a marathon. It's changed my mentality in how I'm going to approach my first one (don't think about a time - just finish) and is full of tips from thinks like fluid intake to eating to recovery afterwards. Would recommend for people looking to take on the 26.2 mile beast.

[Tommy Valentine · Rating 4 out of 5]

Inspirational, empowering, and insightful, this book was the final step in my deciding that I will finally take on a marathon after two decades of running. Higdon is a bold writer and unafraid to pat himself on the back, but his advice is concise and encouraging. I’ve followed his guidance on training and nutrition and already seen steady results. My first read is over but - as Higdon alludes to confidently - I’m sure that I’ll be back to read it again and again as my training proceeds.

[Jake Strong · Rating 4 out of 5]

Now I just gotta do it fr

[Hannah · Rating 4 out of 5]

I successfully ran a marathon due to this book and Hal’s training plan.
My reason for -1 star is that this book gives too many little quotes from runners which just adds unneeded fluff.

[Daniel Solera · Rating 5 out of 5]

This book will either inspire you to run a marathon or scare you to death. Though it breaks down the act of running 26.2 miles into manageable chapters, the feat may seem more daunting as you turn the last page. Fortunately, Higdon has populated his informative book with many testimonials from runners, from the confident elite to the skeptical newcomers.

As a veteran marathon runner with 111 marathons under his belt, he knows what he's talking about. His experience, his mistakes, his discoveries by trial and error, are all very well documented, well enough that his passion for running is in itself an inspiration for anyone to go out and tackle the distance.

On top of laying out a framework for running a successful marathon, Higdon provides a wealth of supplemental information for improving performance, preparing both physically and mentally for the event, and coping with the pitfalls and inevitable obstacles that confront runners during their training. For anyone looking to face the challenge of running a marathon, this book is a no-brainer.

[Alison · Rating 5 out of 5]

I read this book as I was training for my first (and so far only) marathon. It was heartfelt, funny, and sincere. One quote that I will forever remember is that you should never sign up for your next marathon until you have forgotten the pain of the last one.

[Brent Woo · Rating 4 out of 5]

I know, reading a book isn't going to get me to that finish line. But when I dig into books like this and the recent awesome The Incomplete Book of Running which are "about doing some sport or activity X", I do come away more motivated and excited to hit the road. This book covers his training plans and goes over basic diet and training tips. It's a very personable and easy read, and along the way you learn a lot about Higdon himself, as he narrates stories from his running career. I came away with a few key lessons: the importance of tapering, and the importance of a training plan so that you do not injure yourself.

I have learned, as I get more into running: after a certain point, your ambition outstrips your body, and the challenge becomes reining in your enthusiasm so that you don't run too much and injure yourself. Higdon drives this point home many times and that's the importance of having a training plan.

I guess this is a book mainly about his training plans and that's all, but I couldn't help feeling that he left a lot out. Too much emphasis on the training plans, and it became repetitive after a while. There are additional interesting topics he hints at but doesn't go whole hog into. For example, he talks a lot in passing about how the different established marathons differ around the country. And I really liked this idea. I never really understood that different marathons had different reputations and significance in running culture, and how Boston is so highly-regarded. However, he never brings it home and talks about them in a centralized way, so there's no one place you can go to reference his remarks about the different marathons. He does have a chapter on nutrition and hydration, but they're mostly his typical style of casual, strung-together narratives and anecdotes about food. I would've liked to see some meal plans — there are 2 or 3 pages of example foods, for example a list of carbo-rich foods. But I'd've liked to see a variety of meal plans from different runners, to see how people plan their week. Gear? Does he talk about what to look for in shoes and shorts? Anatomy? I didn't learn much on running form or anatomy. He doesn't promise these things, so I wouldn't knock it for that, but I did feel the last, repetitive third or so of the book boiled down to "run hard, have fun, good luck in Boston" and that space could be better spent on a better variety of topics.

[Marissa · Rating 2 out of 5]

Ok so this book wasn't BAD I just was annoyed by a few things....this book felt very repetative. The author revistied the importance of carb-loading and the spagehtti dinner like 10 times, once or twice would be fine but after awhile I wanted to scream, "We get the point!" Also, maybe I'm not a serious enough runner but I found the chapter on women training during menstruation just un-necessary. I also got a little tired of the ten million examples the author used of olympic athletes training secrets and racing times. I understand the author wanted to build credability and give examples but I personally feel most people who pick this book up just want advice to get them to the finish line more so than leading the pack but then maybe that's just me...

What I do like: the training plan. At the end of the book there are several options for training plans listed based on running experience (novice, intermediate, advanced). Most of the plans offer shorter running days during the week and the long run on the weekend. The longest run in the novice plan is 20 miles, with 2 weeks after that to taper back off so the muscles can recover.

The best chapter in the book in my opinion is little secrets about post-marathon recovery. That was more advice than stories which I appreciated.

I would recommend this for anyone who wants to train for their first marathon or just wants to get an idea of what the hype is about. If you have already ran a marathon there may not be a ton of value in it for you especially since I think you can find his training plans online for free.

[Linda · Rating 4 out of 5]

I’ve made it my business to check out every marathon ebook available at my local library. I have universally disliked them all up until now. This one is fantastic.

Just about every new runner training for any event has, at least, perused one of Hal Higdon’s plans. They are free, readily available, easy to understand, and geared to beginners. I’m familiar with them, but I’ve never used them. I have always used Pfitzinger’s Road Racing and Fitzgerald’s Brain Training for Running. Since I’m taking on a marathon in late Spring, I wanted to learn more about training, so I started reading other books, starting with the free ones, of course.

This book would be great for a beginner, but it has a lot to offer to a seasoned runner, too. There is practical information. I really liked the chapter on specific tapering. There are tips like “arrive one day early for every time zone crossed,” as well as anecdotal inspirational stories.

I have not chosen to use a traditional plan like Higdon’s to train for my marathon, but I believe his advice is solid, and moreover, Marathon was an enjoyable read. My only problem with this book is that Higdon told me that if my parents weren’t Kenyan that I shouldn’t even think about qualifying for Boston on my first marathon. My parents aren’t Kenyan, and I plan to BQ. Maybe I’ll write him a letter when it happens.

[B · Rating 3 out of 5]

Because I am a researcher by trade, I can't help but do my research when gearing up for a new personal challenge. After years of half marathons and longer distance triathlons, I'm finally running my first 26.2. Reddit informed me this is THE book for training. Who am I to question the anonymous masses ?

This is Hal Higdon's third edition of his "how to run a marathon" handbook. Updates include "women run now too!" And "you should drink and eat while running, who knew!" It's pretty funny, and also a little sexist. I got a couple of good nuggets out of the text, such as in-depth breakdowns of speed workouts I could incorporate, as well as an alternative training schedule to the one I'd pulled off Runners World. But if you've been an endurance athlete for a while, there really isn't much groundbreaking in these pages, and some of it was quite dated.

[Caitlyn McSwigan · Rating 4 out of 5]

Extremely informative. I wish I would have read one of Hal’s books before starting my running career. If I was a cross country or track coach, I’d require my runners to read this or another one of his books. I was surprised by how many things I didn’t realize prior to reading this. Less than a month until Chicago, and this book amped up my excitement and how prepared I feel.

[Sena · Rating 5 out of 5]

I’m running a marathon in 2 hours and I read this book way too late - after the most difficult training weeks had already passed and I was already tapering. So it was very interesting to read it almost retrospectively - and see how differently I ended up training from what’s advised in this book. There were also many similarities - I did form my training plan according to all the information I found on the internet after all (and undeniably, perhaps shamefully, an AI-generated training plan was used as a starting point) and I visited Hal Higdon’s website often to tailor it.

My plan was pretty standard: I had 3 days of running per week; an easy run, a long run, and a “quality” run where I would ideally work on speed or strength. I progressively increased the distances (with cutbacks every 3 weeks) until my long run reached 32 km. Since I was training for 22 weeks (as opposed to the standard 18), I actually got to do 3 runs over 30km. However, my weekly total mileage was on the lower end. I tried to run my easy run truly easy. As for my long run, I probably should have ran it slower, but I was training with my boyfriend so we chose a compromise pace (too slow for him, too fast for me). Hal Higdon’s programs also feature a progressive increase of distance with cutbacks every few weeks. His long runs also peak at around 32km, and the last 3 weeks is devoted to tapering (where one cuts back intensely to allow for recovery and rest before the race).

According to Hal Higdon, a beginner marathoner should focus mostly on increasing mileage and their main goal should be to finish the marathon. All the runs should be at a slow pace or occasionally, the intended “race pace”. I’m a beginner marathoner, though not exactly a newbie to running - I’ve been running more or less consistently for the last 5 years or so. I understand where he is coming from with his advice - speed training and strength training does increase chances of injury. Coincidentally, I did get injured (hip pain), but it wasn’t so bad that I would have to pause the training (not advised!) Hal Higdon also talks a lot about overtraining and fatigue. During my peak weeks, I was extremely tired - especially on the day of the long run and the day after. I didn’t know that this was not normal. I thought it’s expected - in my mind, marathon training was supposed to be hard. The programs here also often feature 4-5 days of running, as opposed to my 3 days, and the total milage per week would be slightly higher than what I ran. Looking back, maybe it would have been wiser to decrease the quality run frequency to once every two weeks and add one more day of easy training overall to increase my mileage.

The book itself is very colloquial and contains lots of advice on how to make a training program, what types of trainings there are, how one should eat, and some really cool race day tips, such as breakfast (ideally eaten 3 hours before the race) and no more fluids with less than 2 hours to go (to avoid unnecessary bathroom breaks). There are quite a few passages about qualifying for the Boston Marathon, which requires a very strict qualification time - it got me wondering if I would ever be so fast.

Before reading this book, I was convinced this marathon would be my first and last. Now I’m not so sure. Perhaps I still have a few more in me, but maybe I shouldn’t speak too soon, especially right before my race! I will add an update here on how it went.

**Update**
It went pretty well! I was feeling confident and paced myself until 21km. Afterwards I sped up a bit until 34km or so, when I hit the mythical wall and had to pace myself again. My time was 4:20:51. Hurray!!

[Michelle T · Rating 4 out of 5]

4.5 - I enjoyed this a lot. Being out of action because of a silly foot injury means no running and a tonne of frustration. So it’s very timely to pick this book up, especially on the parts around rest, mind-body awareness and nutrition. Will be sure to come back to this closer to the race day.

(I did knock off 0.5 because the sprinkled surveys seemed very random…)

[Kristen Heglin · Rating 4 out of 5]

Although a little dated in some of the references, this book is extremely informative and Higdon is thorough in all aspects of the marathon. I would recommend reading this book in early days of your training cycle, rather than at the end like I did.

OK NOW LETS DO THE DAMN THING CHICAGO 2025 HERE I COOOOOME

[Adrienne · Rating 4 out of 5]

Love Hal Higdon. I’ve followed his training plans for years. Anyone planning to run a marathon should read this book.

[Jeff · Rating 4 out of 5]

Comprehensive wisdom on training as a long-distance runner. Very credible author and sensible guidance on all elements, including nutrition and mindset. Could have been more concise, though.

[Kai Crawford · Rating 4 out of 5]

A pretty handy introduction to marathon running. Hal's writing is approachable and easy to digest. Currently following one of his plans so time will reveal how well it works.

[Bryce Pinder · Rating 3 out of 5]

Most of the content is geared towards new runners and it's a little outdated but still a good intro to training for and running a marathon.

[Liv Rainey · Rating 5 out of 5]

I love Hal!

[Marsha Altman · Rating 4 out of 5]

I'm sure it's a good book of great advice, but the main thing it told me is that I'm not fit enough to even bother with this yet. If ever.

[Jordan Bear · Rating 5 out of 5]

Extremely helpful, so much practical and research-based advice; especially for any other first time marathoners!

[Bridget · Rating 3 out of 5]

This book had a lot of good information, and I definitely learned a lot about improving my running and feel better equipped to run my first half-marathon. However, it was wildly redundant and could have been half the length it actually was.