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From Fellrnr.com, Running tips
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There are a vast number of training plans for the marathon distance, and choosing one can be daunting. This page gives an overview of several popular, proven plans. I have given a short textual description of the plan, then a list of the key attributes and a high level summary of each level of the plan. For the long runs, I start listing the lengths with the first run of 16 miles or longer and do not include the taper period. I've put the plans loosely in order of preference.
== [[FIRST]] (Furman Institute of Running and Scientific Training) ==
The FIRST plan is my preferred training approach and is available in the book [http://www.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Run Less, Run Faster]. The FIRST plan builds on the Jack Daniels approach of providing specific training paces based on fitness level, which provides clearly defined workouts. The unique attribute of FIRST is running only 3 days per week, with two days of cross training. This tends to make FIRST a tougher training plan, as every run is a hard workout.
* My take: The best all round plan, but requires the ability to do speedwork. Though this plan is only 3 days/week, it is a tough plan.
* Key Characteristics
** Run 3 days/week
* Source [http://www.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Run Less, Run Faster]
== [[Jack Daniels Running Formula]] ==
This is the plan that I have used most, and is a close second behind [[FIRST]]. I believe that the [[FIRST]] plan is a natural evolution of Jack Daniels work. Jack Daniels introduced the concept of specifying training paces based on fitness, and measuring fitness based on race performance. * My take: A great training plan, though it requires some mental effort to read and understand how the plan works. Overall I prefer the FIRST plan, though the 'Elite' plan is one of the few I've seen that focuses on high performing runners who are prepared to put in a lot of effort.
* Key Characteristics
** Training pace based on fitness
** Quality Runs: One tempo run or tempo paced intervals
* Source [http://www.amazon.com/Daniels-Running-Formula-2nd-Jack/dp/0736054928 Jack Daniels Running Formula]
==Runners World SmartCoach==
Runners World also has an application that generates customized training plans. You input a race time, your weekly mileage, training effort, schedule length and when you want to start, then you get a plan based on that information. The approach is based around the work of Jack Daniels and other coaches, but does not use Jack Daniels specific formula. The flexible nature of the application makes it harder to provide specific characteristics, so I have used a few samples to give a sense of the style of the plan.
* My take: Some nice flexibility and customization with many permutations available depending on your needs.
* Key Characteristics
** A customizable plan, giving many options for those who like to tweak
** Uses reduced mileage, easier weeks every fourth week unless a duration less than 16 weeks is selected
** A little speedwork and moderately hard long runs
** Precise training paces and distances provided for all runs
* Example: 3 Hour marathon, 60 Miles/week, Moderate Effort
** Duration: 16 weeks
** Long Runs: 16, 18, 7, 20, 16, 20, 8, 16, 20, 16, 8, 20 (even pace, around MP+30, getting faster as the plan progresses)
** Quality Runs: A tempo or interval session once a week for most weeks
** Run 6 days/week
* Example: 4 Hour marathon, 30 Miles/week, Moderate Effort
** Duration: 16 weeks
** Long Runs: 16, 18, 20, 6, 16, 20, 16, 7, 20 (even pace, around MP+45, getting faster as the plan progresses)
** Quality Runs: A tempo or interval session once a week for most weeks
** Run 4 days/week
* Example: 4:30 Hour marathon, 25 Miles/week, Maintenance Effort (lowest)
** Duration: 16 weeks
** Long Runs: No runs longer than 14 miles
** Quality Runs: A tempo or interval session once a week for most weeks
** Run 3 days/week
* Example: 3:30 Hour marathon, 50 Miles/week, Very Hard Effort (highest)
** Duration: 16 weeks
** Long Runs: 16, 18, 9, 20, 16, 20, 10, 16, 20, 16, 11, 20 (even pace, with initial runs MP+90 to MP+45)
** Quality Runs: A tempo or interval session once a week for most weeks
** Run 5 days/week
* Source http://www.runnersworld.com/cda/smartcoach/1,7148,,00.html
==Jeff Galloway==
The Jeff Galloway training program is based around taking walking breaks to increase the distance that can be covered, and to run as slowly. (I have not used the Galloway approach and I will add more details about this plan in the future.)
* My take: A good approach for people who's base fitness or injury history makes running the marathon distance continuously problematic.
* Key Characteristics
** Walk/run pattern to cover the distance
now. Is the marathon only six weeks away? Oh my!
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* My take: A solid set of plans, with a wide variety to chose from. The advice and tips that go with each run may suit some runners, otherwise rather 'vanilla'.
* Key Characteristics
** Detailed plans at five different levels, with tips and advice for each run
==Runners World Fixed Plans==
Runners World has some plans available on their web site and I know people who have used them successfully.
* My take: A reasonable set of plans, but nothing to differentiate them from other plans.
* Key Characteristics
** A series of simple plans with nothing unusual; the ‘vanilla’ option
** Run 5 days/week
* Source http://www.runnersworld.com/article/0,7120,s6-238-244-255-6946-0,00.html
