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Of the 45,000 people participating in Hal Higdon each year, 40% of them participate in the marathon for the first time, usually the first road race! The first question these so-called novices ask is: "How did she train? Whether through word of mouth or other channels, they have learned that her 18-week running plan for novices is very reliable. This is a step-by-step plan that includes running four days a week. The long run in the first week of training is relatively simple for 6 miles. Every weekend, the long distance runs longer, reaching a peak of 20 miles three weeks before the marathon. Hal Higdon allows runners to gather energy for the race. Cross training and adequate rest can prevent overtraining. Many experienced runners stick to the novice program when running the second, third, and fourth marathons, because this is a good fit for their busy lives.