A Comparison of Marathon Training Plans-Include

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1 Characteristics

The table below looks at the general characteristics of the various plans. For many of the plans there are multiple different versions, based on the experience, fitness, or weekly mileage of the runner. The Jack Daniels plans vary based on the specifics of the runners fitness and weekly mileage, so some sample values are used. The specifics of the Jack Daniels plans for specific runner are likely to vary from these values.

Plan Name Min Days/week Max Days/week Min Cross Training days Max Cross Training Days Speedwork Fitness Based Paces Long Run Pace
Jack Daniels To Complete (4hours, 50miles/week) 3 7 0 0 1 Yes MP+90 to MP+120
Jack Daniels To Complete (4hours, 90miles/week) 3 7 0 0 1 Yes MP+90 to MP+120
Jack Daniels Plan A (3hours, 90miles/week) 3 7 0 0 1 Yes MP+90 to MP+120
Jack Daniels Plan A (4hours, 50miles/week) 3 7 0 0 1 Yes MP+90 to MP+121
Jack Daniels Plan A (4hours, 90miles/week) 3 7 0 0 1 Yes MP+90 to MP+122
Jack Daniels Plan A (5hours, 50miles/week) 3 7 0 0 1 Yes MP+90 to MP+123
Jack Daniels Elite (3hours, 90miles/week) 3 7 0 0 1 Yes MP+90 to MP+124
Jack Daniels Elite (4hours, 50miles/week) 3 7 0 0 1 Yes MP+90 to MP+125
Jack Daniels Elite (4hours, 90miles/week) 3 7 0 0 1 Yes MP+90 to MP+126
Jack Daniels Elite (5hours, 50miles/week) 3 7 0 0 1 Yes MP+90 to MP+127
FIRST Novice 3 3 2 2 2 Yes MP+15 to MP+45
FIRST Marathon 3 3 2 2 2 Yes MP+15 to MP+60
Pfitzinger <55/18 week 5 5 0 1 1 No MP+10% to MP+20%
Pfitzinger <55/12 week 5 5 0 1 1 No MP+10% to MP+20%
Pfitzinger 55-70/18 week 6 6 0 1 1 No MP+10% to MP+20%
Pfitzinger 55-70/12 week 6 6 0 1 1 No MP+10% to MP+20%
Pfitzinger 70-85/18 week 7 7 0 0 1 No MP+10% to MP+20%
Pfitzinger 70-85/12 week 7 7 0 0 1 No MP+10% to MP+20%
Pfitzinger >85 (105)/18 week 7 7 0 0 1 No MP+10% to MP+20%
Pfitzinger >85 (105)/12 week 7 7 0 0 1 No MP+10% to MP+20%
Galloway Beginner 6 6 0 0 0 No NS
Galloway To Finish 6 6 0 0 0 No NS
Galloway Fat Burning 5 5 2 2 0 No MP+120
Galloway Goal 4:40 4 4 2 2 0 No MP+120
Galloway Goal 4:20 4 4 2 2 0 No MP+120
Galloway Goal 4:00 4 4 2 2 0 No MP+120
Galloway Goal 3:45 4 4 2 2 0 No MP+120
Galloway Goal 3:30 4 4 2 2 0 No MP+120
Galloway Goal 3:15 4 4 2 2 0 No MP+120
Galloway Goal 2:59 4 4 2 2 0 No MP+120
Galloway Goal 2:39 4 4 2 2 0 No MP+120
Higdon Novice 4 4 1 1 0 No MP+30 to MP+90
Higdon Intermediate 1 5 5 1 1 0 No MP+30 to MP+90
Higdon Intermediate 2 5 5 1 1 0 No MP+30 to MP+90
Higdon Advanced 1 6 6 0 0 1 No MP+30 to MP+90
Higdon Advanced 2 6 6 0 0 2 No MP+30 to MP+90
Waitz RYFM 4 4 0 0 0 No NS
Hanson Beginner 6 6 0 0 2 No MP+50 to MP+30
Hanson Advanced 6 6 0 0 2 No MP+50 to MP+30


1.1 Notes on the columns

  • Plan. I have generally used the last name of the primary author of the plan, except where the plan is better known by another name.
  • Name. This is the name of the plan with the in the book, or in the case of Jack Daniels the parameters used to generate the plan.
  • Min/Max Days/week. The minimum and maximum number of days per week that the plan prescribes for running. For the Galloway plans are considered any day the prescribes walking as part of the running days and was Galloway is using a run/walk approach.
  • Min/Max Cross Training days. This is the minimum and maximum number of days per week that the plan prescribes for cross training, rather than the number of days that the plan would allow for cross training.
  • Speedwork. This is the number of days where the plan prescribes speed work such as intervals or at tempo runs. Any speed work performed as part of the long run is not included in this total.
  • Fitness Based Paces. Both Jack Daniels and FIRST define all training paces based on your current fitness level, but other plans do not. (Note that the Hanson plans do prescribe training paces, but this is based on your goal rather than your proven fitness.)
  • Long Run Pace. While only Jack Daniels and FIRST give fitness based Paces, most of the plans give at least a broad guidelines as to the appropriate long run pace. These training paces are specified as a number of seconds per mile slower than marathon pace, or occasionally as a percentage slower. (For example, MP+10% for a 6:00 min/mile marathoner: 6:00 pace is 360 seconds per mile, 10% of 360 is 36, so the pace would be 6:36 min/mile.)

Some of the plans have different number of days assigned to different activities as the plan progresses, in which case I've used a rough approximation.  

2 Long Run Analysis

This section provides some detailed analysis of the long runs in each of the training plans. While some of the information is self-explanatory, some may require you to read the notes below the table.

Plan Name Long Run Speedwork Duration # Runs 16+ # Runs 20+ Total Miles Over 16 Starting Mileage Weeks To 16 Weeks 16 To Max 16 To Race Max To Race Initial Ramp (First To 16) Core Ramp (16 To Max) Overall Ramp (first to max) 26 25 24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1
Jack Daniels To Complete (4hours, 50miles/week) Marathon, Tempo 18 0 0 0 3 - - - 9 #N/A #N/A 0.96 3 3 3 12 12 12 12 12 5 14 14 11 10 14 12 10 11 5 race
Jack Daniels To Complete (4hours, 90miles/week) Marathon, Tempo 18 0 0 0 3 - - - 15 #N/A #N/A 3.30 3 3 3 14 14 14 14 14 10 14 14 11 10 14 14 10 11 10 race
Jack Daniels Plan A (3hours, 90miles/week) Marathon, Tempo 24 14 2 29 4 3 13 20 7 3.60 0.36 0.82 4 4 4 16 16 16 15 8 14 18 13 15 18 18 17 18 21 19 18 21 18 19 12 race
Jack Daniels Plan A (4hours, 50miles/week) Marathon, Tempo 24 4 0 8 3 16 3 7 4 0.77 0.30 0.73 3 3 3 9 9 9 10 6 11 11 10 12 13 15 15 13 17 17 14 19 14 19 10 race
Jack Daniels Plan A (4hours, 90miles/week) Marathon, Tempo 24 4 0 8 3 16 3 7 4 0.65 0.30 0.61 3 3 3 14 14 14 11 6 11 14 10 12 14 15 15 14 17 17 14 19 14 19 10 race
Jack Daniels Plan A (5hours, 50miles/week) Marathon, Tempo 24 2 0 1 2 19 2 4 2 0.60 0.50 0.55 2 2 2 9 9 9 9 5 10 11 9 10 11 13 13 11 14 15 11 16 11 17 8 race
Jack Daniels Elite (3hours, 90miles/week) Marathon, Tempo 24 19 11 73 4 3 14 20 6 3.60 0.51 1.01 4 4 4 16 16 16 18 18 18 20 19 20 22 22 20 22 22 23 22 22 22 19 11 race
Jack Daniels Elite (4hours, 50miles/week) Marathon, Tempo 24 16 11 69 3 6 12 17 5 2.25 0.49 1.17 3 3 3 9 9 9 18 16 18 20 17 20 22 22 20 22 22 22 23 22 22 19 8 race
Jack Daniels Elite (4hours, 90miles/week) Marathon, Tempo 24 16 11 69 3 6 12 17 5 2.79 0.49 1.04 3 3 3 14 14 14 18 16 18 20 17 20 22 22 20 22 22 22 23 22 22 19 8 race
Jack Daniels Elite (5hours, 50miles/week) Marathon, Tempo 24 15 11 68 2 6 12 17 5 2.46 0.53 1.22 2 2 2 9 9 9 18 15 18 20 16 20 22 22 20 22 22 22 23 22 22 19 7 race
FIRST Novice Marathon 16 3 1 6 8 8 4 7 3 0.88 0.90 0.75 8 9 10 11 12 14 10 15 16 12 18 13 20 13 8 race
FIRST Marathon Marathon 16 8 5 25 13 2 1 13 12 2.00 3.00 2.30 13 15 17 20 18 20 13 18 20 15 20 15 20 13 10 race
Pfitzinger <55/18 week Marathon 18 10 3 18 12 4 3 13 10 1.00 1.80 0.90 12 13 14 15 16 12 18 20 16 14 20 17 18 17 20 16 12 race
Pfitzinger <55/12 week Marathon 12 7 2 10 13 2 4 9 5 1.50 0.60 0.75 13 15 16 17 16 15 20 17 20 16 12 race
Pfitzinger 55-70/18 week Marathon 18 12 4 29 15 1 9 16 7 1.00 0.34 0.37 15 16 15 18 18 15 21 20 16 15 22 18 18 17 20 17 13 race
Pfitzinger 55-70/12 week Marathon 12 9 2 19 15 1 5 10 5 2.00 0.63 0.71 15 17 17 18 17 18 21 18 20 17 13 race
Pfitzinger 70-85/18 week Marathon 18 16 6 43 17 0 10 17 7 0.00 0.39 0.39 17 17 16 20 18 16 20 22 18 16 24 18 20 18 22 17 13 race
Pfitzinger 70-85/12 week Marathon 12 10 2 23 17 0 6 11 5 0.00 0.43 0.43 17 18 19 17 18 17 22 18 20 17 13 race
Pfitzinger >85 (105)/18 week Marathon 18 15 8 47 16 0 10 17 7 0.00 0.42 0.42 16 17 18 20 20 16 20 22 20 16 24 13 22 18 21 17 13 race
Pfitzinger >85 (105)/12 week Marathon 12 10 2 23 17 0 6 11 5 0.00 0.43 0.43 17 18 19 17 18 17 22 18 20 17 13 race
Galloway Beginner No 26 4 3 22 3 14 8 11 3 0.60 0.52 0.51 3 4.5 3 6 7.5 3 9 3 11 4 13 4 15 4 17 4 20 6 6 23 6 6 26 6 6 race
Galloway To Finish No 26 4 3 22 3 14 8 11 3 0.66 0.47 0.53 3 4.5 3 6 7.5 4 9 4 11 5 13 5 15 6 17 6 20 6 7 23 6 7 26 6 7 race
Galloway Fat Burning No 26 4 3 22 3 14 8 11 3 0.58 0.53 0.49 3 4.5 6 3 7.5 4 9 4 11 4 13 4 15 4 17 4 20 5 6 23 6 6 26 6 7 race
Galloway Goal 4:40 No 26 5 4 34 7 11 11 14 3 0.51 0.54 0.44 7 7 7.5 9 4 11 5 13 5 15 5 17 4 20 6 6 23 8 6 26 10 6 28 12 7 race
Galloway Goal 4:20 No 26 5 4 34 7 11 11 14 3 0.51 0.54 0.44 7 7 7.5 9 4 11 5 13 5 15 5 17 4 20 6 6 23 8 6 26 10 6 28 12 7 race
Galloway Goal 4:00 No 26 5 4 34 7 11 11 14 3 0.51 0.54 0.44 7 7 7.5 9 4 11 5 13 5 15 5 17 4 20 6 6 23 8 6 26 10 6 28 12 7 race
Galloway Goal 3:45 No 26 5 4 35 7 11 11 14 3 0.48 0.57 0.49 7 7 7.5 9 6 11 6 13 6 15 4 17 6 20 8 7 23 10 7 26 12 7 29 14 7 race
Galloway Goal 3:30 No 26 5 4 35 7 11 11 14 3 0.48 0.57 0.49 7 7 7.5 9 6 11 6 13 6 15 4 17 6 20 8 7 23 10 7 26 12 7 29 14 7 race
Galloway Goal 3:15 No 26 5 4 35 7 11 11 14 3 0.48 0.57 0.49 7 7 7.5 9 6 11 6 13 6 15 4 17 6 20 8 7 23 10 7 26 12 7 29 14 7 race
Galloway Goal 2:59 No 26 5 4 35 7 11 11 14 3 0.48 0.57 0.49 7 7 7.5 9 6 11 6 13 6 15 4 17 6 20 8 7 23 10 7 26 12 7 29 14 7 race
Galloway Goal 2:39 No 26 6 4 40 7 9 13 16 3 0.63 0.57 0.51 7 7 7.5 9 6 12 6 14 6 16 4 18 6 21 8 7 24 10 7 27 12 7 30 14 7 race
Higdon Novice No 18 3 1 6 6 10 4 7 3 0.97 1.00 0.89 6 7 5 9 10 7 12 13 10 15 16 12 18 14 20 12 8 race
Higdon Intermediate 1 No 18 4 2 11 6 9 3 8 5 0.99 0.40 0.96 6 9 6 11 12 9 14 15 11 17 18 13 20 12 20 12 8 race
Higdon Intermediate 2 No 18 6 3 16 10 6 4 11 7 0.79 1.00 0.95 10 11 8 13 14 10 16 17 12 19 20 12 20 12 20 12 8 race
Higdon Advanced 1 No 18 6 3 16 10 6 4 11 7 0.79 1.00 0.95 10 11 8 13 14 10 16 17 12 19 20 12 20 12 20 12 8 race
Higdon Advanced 2 No 18 6 3 16 10 6 4 11 7 0.79 1.00 0.95 10 11 8 13 14 10 16 17 12 19 20 12 20 12 20 12 8 race
Waitz RYFM No 16 3 1 6 5 11 2 5 3 0.96 2.00 1.11 5 5 6 8 6 9 10 12 13 10 14 16 18 20 13 10 race
Hanson Beginner No 18 3 0 0 4 10 0 7 7 1.16 0.00 1.16 4 4 5 5 6 8 10 10 15 10 16 10 16 10 16 10 8 race
Hanson Advanced No 18 3 0 0 8 10 0 7 7 0.63 0.00 0.63 8 8 10 8 12 8 14 10 15 10 16 10 16 10 16 10 8 race

2.1 Notes on the columns

  • Plan. I have generally used the last name of the primary author of the plan, except where the plan is better known by another name.
  • Name. This is the name of the plan with the in the book, or in the case of Jack Daniels the parameters used to generate the plan.
  • Long Run Speedwork. While some plans have the longer runs as steady easy continuous running, some include elements of speed work. This is typically sections of the long run where the pace is increased to marathon pace or faster. I believe that this type of speed work can be remarkably effective.
  • Duration. The simple view of the duration of the plan is the number of weeks from start to finish, but this can be rather misleading. Many runners training for a marathon have a higher level of fitness than that required for the start of the plan. If a runner starts a plan that has several weeks of training at significantly below their current fitness level, they may actually become detrained. For example a runner who is used to running 12 mile long runs would not needed to begin at the start of the Jack Daniels "Plan A (4hours, 50miles/week)", but might be able to skip the first 12 weeks.
  • # Runs 16+. I consider that the 16 mile mark defines the beginning of "the long run". While this is somewhat arbitrary on my part, I believe that counting the number of long runs that are 16 miles or more is a useful metric. The first run the diesel 16 miles or more is highlighted in green in the weekly section.
  • # Runs 20+. There is some limited evidence that suggests that runs over 20 miles provide important adaptations for marathon running, and help prevent "hitting the wall". This column gives account of the number of runs that of 20 miles or more.
  • Total Miles Over 16. Another way of evaluating a training plan is to look at the number of miles run in excess of 16 miles. For example an 18 mile long run would count as 2 miles in excess of the 16 mile Mark. This metric reveals some dramatic differences between some of the advanced plans.
  • Starting Mileage. This column shows the mileage of the first long run, and may be useful in selecting a plan based on your current fitness.
  • Weeks To 16. This is the number of weeks from the start of the plan to the first 16 mile long run. This section of the training plan I've called the "initial ramp up" that brings a runner from their initial level of fitness to what I consider the threshold of performing long runs.
  • Weeks 16 To Max. This is the number of weeks from the first run of 16 miles or more to the longest run in the plan. If the longest run is repeated more than once, I use the first instance, which is highlighted in red in the weekly section.
  • 16 To Race. The number of weeks from the first run of 16 miles or more to the race itself.
  • Max To Race. The number of weeks from the longest long run to the race itself.
  • Ramps. One key aspect of any marathon training plan is how quickly it increases the mileage. It seems likely that one of the biggest factors behind excessive fatigue and injury from the long run is at this rate of mileage increase. Therefore I have attempted to quantify this rate of increase as a "ramp", which is approximately the number of miles per week the long run is increased by. (For those interested in the details I use the least squares approach to calculate an approximate slope between the two points on the training plan. This approach has some obvious limitations when the training plans have cut back weeks.)
    • Initial Ramp (First To 16). This is the ramp from the first run to the first 16 mile or longer run.
    • Core Ramp (16 To Max).This is the ramp from the first 16 mile or longer run to the longest run.
    • Overall Ramp (first to max). The ramp from the first run to the longest run.
  • Weeks. This section shows the long run for each plan by week, aligned by race day to make it easier to compare.
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