A Comparison of Marathon Training Plans-LongRuns
This is the full list of the Long Runs for marathon plans from A Comparison of Marathon Training Plans.
| Plan | name | W:32 | W:31 | W:30 | W:29 | W:28 | W:27 | W:26 | W:25 | W:24 | W:23 | W:22 | W:21 | W:20 | W:19 | W:18 | W:17 | W:16 | W:15 | W:14 | W:13 | W:12 | W:11 | W:10 | W:9 | W:8 | W:7 | W:6 | W:5 | W:4 | W:3 | W:2 | W:1 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| FIRST's Run Less, Run Faster | Novice | 8 | 9 | 10 | 11 | 12 | 14 | 10 | 15 | 16 | 12 | 18 | 13 | 20 | 13 | 8 | race | ||||||||||||||||
| FIRST's Run Less, Run Faster | Marathon | 13 | 15 | 17 | 20 | 18 | 20 | 13 | 18 | 20 | 15 | 20 | 15 | 20 | 13 | 10 | race | ||||||||||||||||
| Galloway You Can Do It | Beginner | 3 | 5 | 3 | 6 | 8 | 3 | 9 | 3 | 11 | 4 | 13 | 4 | 15 | 4 | 17 | 4 | 20 | 6 | 6 | 23 | 6 | 6 | 26 | 6 | 6 | race | ||||||
| Galloway You Can Do It | To Finish | 3 | 5 | 3 | 6 | 8 | 4 | 9 | 4 | 11 | 5 | 13 | 5 | 15 | 6 | 17 | 6 | 20 | 6 | 7 | 23 | 6 | 7 | 26 | 6 | 7 | race | ||||||
| Galloway You Can Do It | Fat Burning | 3 | 5 | 6 | 3 | 8 | 4 | 9 | 4 | 11 | 4 | 13 | 4 | 15 | 4 | 17 | 4 | 20 | 5 | 6 | 23 | 6 | 6 | 26 | 6 | 7 | race | ||||||
| Galloway You Can Do It | Goal 4:40 | 7 | 7 | 8 | 9 | 4 | 11 | 5 | 13 | 5 | 15 | 5 | 17 | 4 | 20 | 6 | 6 | 23 | 8 | 6 | 26 | 10 | 6 | 28 | 12 | 7 | race | ||||||
| Galloway You Can Do It | Goal 4:20 | 7 | 7 | 8 | 9 | 4 | 11 | 5 | 13 | 5 | 15 | 5 | 17 | 4 | 20 | 6 | 6 | 23 | 8 | 6 | 26 | 10 | 6 | 28 | 12 | 7 | race | ||||||
| Galloway You Can Do It | Goal 4:00 | 7 | 7 | 8 | 9 | 4 | 11 | 5 | 13 | 5 | 15 | 5 | 17 | 4 | 20 | 6 | 6 | 23 | 8 | 6 | 26 | 10 | 6 | 28 | 12 | 7 | race | ||||||
| Galloway You Can Do It | Goal 3:45 | 7 | 7 | 8 | 9 | 6 | 11 | 6 | 13 | 6 | 15 | 4 | 17 | 6 | 20 | 8 | 7 | 23 | 10 | 7 | 26 | 12 | 7 | 29 | 14 | 7 | race | ||||||
| Galloway You Can Do It | Goal 3:30 | 7 | 7 | 8 | 9 | 6 | 11 | 6 | 13 | 6 | 15 | 4 | 17 | 6 | 20 | 8 | 7 | 23 | 10 | 7 | 26 | 12 | 7 | 29 | 14 | 7 | race | ||||||
| Galloway You Can Do It | Goal 3:15 | 7 | 7 | 8 | 9 | 6 | 11 | 6 | 13 | 6 | 15 | 4 | 17 | 6 | 20 | 8 | 7 | 23 | 10 | 7 | 26 | 12 | 7 | 29 | 14 | 7 | race | ||||||
| Galloway You Can Do It | Goal 2:59 | 7 | 7 | 8 | 9 | 6 | 11 | 6 | 13 | 6 | 15 | 4 | 17 | 6 | 20 | 8 | 7 | 23 | 10 | 7 | 26 | 12 | 7 | 29 | 14 | 7 | race | ||||||
| Galloway You Can Do It | Goal 2:39 | 7 | 7 | 8 | 9 | 6 | 12 | 6 | 14 | 6 | 16 | 4 | 18 | 6 | 21 | 8 | 7 | 24 | 10 | 7 | 27 | 12 | 7 | 30 | 14 | 7 | race | ||||||
| Galloway's Book On Running | To Finish | 2 | 3 | 4 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 6 | 12 | 6 | 14 | 7 | 16 | 8 | 18 | 9 | 20 | 10 | 22 | 11 | 24 | 12 | 26 | 13 | 12 | race | ||
| Galloway's Book On Running | Goal 4:00 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 4 | 14 | 6 | 16 | 2 | 18 | 4 | 20 | 6 | 22 | 6 | 24 | 6 | 26 | 6 | 12 | race |
| Galloway's Book On Running | Goal 3:30 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 7 | 14 | 8 | 16 | 2 | 18 | 4 | 20 | 6 | 23 | 8 | 25 | 10 | 28 | 11 | 12 | race |
| Galloway's Book On Running | Goal 3:20 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 7 | 14 | 8 | 16 | 2 | 18 | 4 | 20 | 6 | 23 | 8 | 26 | 10 | 28 | 12 | 12 | race |
| Galloway's Book On Running | Goal 3:10 | 7 | 8 | 9 | 10 | 11 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 8 | 16 | 8 | 16 | 2 | 20 | 4 | 23 | 6 | 22 | 8 | 24 | 10 | 28 | 12 | 12 | race |
| Galloway's Book On Running | Goal 2:59 | 8 | 9 | 10 | 11 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 8 | 16 | 8 | 18 | 2 | 20 | 4 | 23 | 6 | 25 | 8 | 27 | 10 | 29 | 12 | 10 | race |
| Galloway's Book On Running | Goal 2:50 | 9 | 10 | 11 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 10 | 16 | 10 | 16 | 3 | 19 | 5 | 21 | 7 | 23 | 9 | 28 | 11 | 30 | 13 | 12 | race |
| Galloway's Book On Running | Goal 2:38 | 9 | 10 | 11 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 10 | 16 | 10 | 18 | 3 | 21 | 5 | 24 | 7 | 26 | 9 | 28 | 11 | 30 | 13 | 12 | race |
| Hanson's Marathon Method | Beginner | 4 | 4 | 5 | 5 | 6 | 8 | 10 | 10 | 15 | 10 | 16 | 10 | 16 | 10 | 16 | 10 | 8 | race | ||||||||||||||
| Hanson's Marathon Method | Advanced | 8 | 8 | 10 | 8 | 12 | 8 | 14 | 10 | 15 | 10 | 16 | 10 | 16 | 10 | 16 | 10 | 8 | race | ||||||||||||||
| Hal Higdon's Ultimate Training Guide | Novice | 6 | 7 | 5 | 9 | 10 | 7 | 12 | 13 | 10 | 15 | 16 | 12 | 18 | 14 | 20 | 12 | 8 | race | ||||||||||||||
| Hal Higdon's Ultimate Training Guide | Intermediate 1 | 6 | 9 | 6 | 11 | 12 | 9 | 14 | 15 | 11 | 17 | 18 | 13 | 20 | 12 | 20 | 12 | 8 | race | ||||||||||||||
| Hal Higdon's Ultimate Training Guide | Intermediate 2 | 10 | 11 | 8 | 13 | 14 | 10 | 16 | 17 | 12 | 19 | 20 | 12 | 20 | 12 | 20 | 12 | 8 | race | ||||||||||||||
| Hal Higdon's Ultimate Training Guide | Advanced 1 | 10 | 11 | 8 | 13 | 14 | 10 | 16 | 17 | 12 | 19 | 20 | 12 | 20 | 12 | 20 | 12 | 8 | race | ||||||||||||||
| Hal Higdon's Ultimate Training Guide | Advanced 2 | 10 | 11 | 8 | 13 | 14 | 10 | 16 | 17 | 12 | 19 | 20 | 12 | 20 | 12 | 20 | 12 | 8 | race | ||||||||||||||
| Jack Daniels Running Formula | To Complete (4hours, 50miles/week) | 3 | 3 | 3 | 12 | 12 | 12 | 12 | 12 | 5 | 14 | 14 | 11 | 10 | 14 | 12 | 10 | 11 | 5 | race | |||||||||||||
| Jack Daniels Running Formula | To Complete (4hours, 90miles/week) | 3 | 3 | 3 | 14 | 14 | 14 | 14 | 14 | 10 | 14 | 14 | 11 | 10 | 14 | 14 | 10 | 11 | 10 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (3hours, 35miles/56Km) | 11 | 12 | 14 | 11 | 12 | 15 | 12 | 13 | 16 | 15 | 16 | 18 | 16 | 15 | 18 | 17 | 12 | 11 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (3hours, 50miles/80Km) | 14 | 13 | 15 | 15 | 14 | 15 | 16 | 16 | 15 | 15 | 16 | 18 | 17 | 16 | 18 | 17 | 14 | 11 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (3hours, 65miles/105Km) | 16 | 14 | 15 | 16 | 15 | 15 | 17 | 16 | 16 | 16 | 15 | 18 | 17 | 17 | 18 | 17 | 15 | 11 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (3hours, 80miles/129Km) | 18 | 17 | 16 | 18 | 17 | 19 | 19 | 19 | 20 | 18 | 18 | 20 | 18 | 16 | 18 | 18 | 16 | 11 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (3hours, 95miles/153Km) | 20 | 19 | 22 | 20 | 18 | 21 | 21 | 22 | 21 | 18 | 21 | 22 | 19 | 18 | 20 | 19 | 16 | 11 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (3hours, 115miles/185Km) | 21 | 19 | 23 | 21 | 18 | 20 | 22 | 22 | 21 | 19 | 21 | 22 | 20 | 20 | 21 | 19 | 16 | 11 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (3hours, 125miles/201Km) | 21 | 19 | 23 | 21 | 18 | 20 | 22 | 22 | 21 | 19 | 21 | 22 | 20 | 20 | 21 | 19 | 16 | 11 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (4hours, 35miles/56Km) | 11 | 11 | 10 | 11 | 11 | 11 | 12 | 13 | 12 | 15 | 16 | 14 | 16 | 14 | 14 | 17 | 11 | 8 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (4hours, 50miles/80Km) | 14 | 12 | 11 | 15 | 13 | 11 | 16 | 16 | 11 | 15 | 15 | 14 | 17 | 15 | 14 | 17 | 13 | 8 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (4hours, 65miles/105Km) | 16 | 13 | 11 | 16 | 14 | 11 | 17 | 16 | 12 | 16 | 14 | 14 | 17 | 17 | 14 | 17 | 15 | 8 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (4hours, 80miles/129Km) | 18 | 16 | 16 | 18 | 16 | 19 | 19 | 19 | 20 | 18 | 18 | 20 | 18 | 16 | 18 | 18 | 16 | 8 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (4hours, 95miles/153Km) | 20 | 18 | 22 | 20 | 17 | 21 | 21 | 22 | 21 | 18 | 21 | 22 | 19 | 18 | 20 | 19 | 16 | 8 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (4hours, 115miles/185Km) | 21 | 18 | 23 | 21 | 17 | 20 | 22 | 22 | 21 | 19 | 21 | 22 | 20 | 20 | 21 | 19 | 16 | 8 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (4hours, 125miles/201Km) | 21 | 18 | 23 | 21 | 17 | 20 | 22 | 22 | 21 | 19 | 21 | 22 | 20 | 20 | 21 | 19 | 16 | 8 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (5hours, 35miles/56Km) | 11 | 10 | 8 | 11 | 10 | 9 | 12 | 13 | 10 | 15 | 16 | 12 | 16 | 13 | 12 | 17 | 10 | 7 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (5hours, 50miles/80Km) | 14 | 11 | 9 | 15 | 12 | 9 | 16 | 16 | 9 | 15 | 14 | 12 | 17 | 14 | 12 | 17 | 12 | 7 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (5hours, 65miles/105Km) | 16 | 12 | 9 | 16 | 13 | 9 | 17 | 16 | 10 | 16 | 13 | 12 | 17 | 17 | 12 | 17 | 15 | 7 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (5hours, 80miles/129Km) | 18 | 15 | 16 | 18 | 15 | 19 | 19 | 19 | 20 | 18 | 18 | 20 | 18 | 16 | 18 | 18 | 16 | 7 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (5hours, 95miles/153Km) | 20 | 17 | 22 | 20 | 16 | 21 | 21 | 22 | 21 | 18 | 21 | 22 | 19 | 18 | 20 | 19 | 16 | 7 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (5hours, 115miles/185Km) | 21 | 17 | 23 | 21 | 16 | 20 | 22 | 22 | 21 | 19 | 21 | 22 | 20 | 20 | 21 | 19 | 16 | 7 | race | |||||||||||||
| Jack Daniels Running Formula | 2Q (5hours, 125miles/201Km) | 21 | 17 | 23 | 21 | 16 | 20 | 22 | 22 | 21 | 19 | 21 | 22 | 20 | 20 | 21 | 19 | 16 | 7 | race | |||||||||||||
| Jack Daniels Running Formula | 4Week (3hours, 35miles/56Km) | 11 | 10 | 8 | 0 | 11 | 12 | 8 | 0 | 14 | 13 | 4 | 0 | 15 | 15 | 6 | 0 | 15 | 16 | 10 | 0 | 15 | 15 | 14 | 0 | 11 | race | ||||||
| Jack Daniels Running Formula | 4Week (3hours, 50miles/80Km) | 11 | 11 | 9 | 0 | 11 | 13 | 9 | 0 | 12 | 13 | 8 | 0 | 15 | 16 | 6 | 0 | 16 | 17 | 12 | 0 | 16 | 15 | 14 | 0 | 11 | race | ||||||
| Jack Daniels Running Formula | 4Week (3hours, 65miles/105Km) | 12 | 12 | 10 | 0 | 13 | 14 | 7 | 0 | 15 | 16 | 8 | 0 | 16 | 17 | 14 | 0 | 17 | 19 | 14 | 0 | 17 | 22 | 20 | 0 | 11 | race | ||||||
| Jack Daniels Running Formula | 4Week (3hours, 80miles/129Km) | 12 | 13 | 9 | 0 | 15 | 14 | 10 | 0 | 16 | 17 | 14 | 0 | 18 | 18 | 15 | 0 | 18 | 20 | 16 | 0 | 18 | 20 | 19 | 0 | 11 | race | ||||||
| Jack Daniels Running Formula | 4Week (3hours, 95miles/153Km) | 15 | 14 | 12 | 0 | 16 | 17 | 13 | 0 | 18 | 18 | 14 | 0 | 18 | 19 | 16 | 0 | 18 | 21 | 17 | 0 | 18 | 21 | 19 | 0 | 11 | race | ||||||
| Jack Daniels Running Formula | 4Week (3hours, 115miles/185Km) | 15 | 16 | 14 | 0 | 16 | 18 | 15 | 0 | 18 | 19 | 15 | 0 | 18 | 20 | 18 | 0 | 18 | 21 | 18 | 0 | 18 | 21 | 16 | 0 | 11 | race | ||||||
| Jack Daniels Running Formula | 4Week (3hours, 125miles/201Km) | 15 | 17 | 16 | 0 | 17 | 18 | 16 | 0 | 18 | 20 | 17 | 0 | 18 | 21 | 25 | 0 | 18 | 21 | 18 | 0 | 18 | 21 | 16 | 0 | 11 | race | ||||||
| Jack Daniels Running Formula | 4Week (4hours, 35miles/56Km) | 8 | 9 | 8 | 0 | 8 | 11 | 8 | 0 | 11 | 13 | 4 | 0 | 11 | 14 | 6 | 0 | 12 | 15 | 9 | 0 | 12 | 14 | 13 | 0 | 8 | race | ||||||
| Jack Daniels Running Formula | 4Week (4hours, 50miles/80Km) | 8 | 10 | 9 | 0 | 8 | 12 | 9 | 0 | 9 | 13 | 8 | 0 | 11 | 16 | 6 | 0 | 13 | 16 | 12 | 0 | 13 | 15 | 13 | 0 | 8 | race | ||||||
| Jack Daniels Running Formula | 4Week (4hours, 65miles/105Km) | 9 | 11 | 10 | 0 | 10 | 13 | 7 | 0 | 11 | 16 | 8 | 0 | 12 | 17 | 14 | 0 | 13 | 18 | 14 | 0 | 13 | 21 | 19 | 0 | 8 | race | ||||||
| Jack Daniels Running Formula | 4Week (4hours, 80miles/129Km) | 9 | 12 | 9 | 0 | 11 | 13 | 10 | 0 | 12 | 16 | 14 | 0 | 14 | 18 | 15 | 0 | 14 | 19 | 16 | 0 | 14 | 19 | 18 | 0 | 8 | race | ||||||
| Jack Daniels Running Formula | 4Week (4hours, 95miles/153Km) | 11 | 13 | 12 | 0 | 12 | 16 | 13 | 0 | 14 | 17 | 14 | 0 | 14 | 18 | 16 | 0 | 14 | 20 | 17 | 0 | 14 | 20 | 18 | 0 | 8 | race | ||||||
| Jack Daniels Running Formula | 4Week (4hours, 115miles/185Km) | 11 | 15 | 14 | 0 | 12 | 17 | 15 | 0 | 14 | 18 | 15 | 0 | 14 | 19 | 18 | 0 | 14 | 20 | 18 | 0 | 14 | 20 | 15 | 0 | 8 | race | ||||||
| Jack Daniels Running Formula | 4Week (4hours, 125miles/201Km) | 11 | 16 | 16 | 0 | 13 | 17 | 16 | 0 | 14 | 19 | 17 | 0 | 14 | 20 | 25 | 0 | 14 | 20 | 18 | 0 | 14 | 20 | 15 | 0 | 8 | race | ||||||
| Jack Daniels Running Formula | 4Week (5hours, 35miles/56Km) | 7 | 8 | 8 | 0 | 7 | 10 | 8 | 0 | 9 | 13 | 4 | 0 | 9 | 14 | 6 | 0 | 10 | 14 | 8 | 0 | 10 | 14 | 12 | 0 | 7 | race | ||||||
| Jack Daniels Running Formula | 4Week (5hours, 50miles/80Km) | 7 | 9 | 9 | 0 | 7 | 11 | 9 | 0 | 8 | 13 | 8 | 0 | 9 | 16 | 6 | 0 | 11 | 16 | 12 | 0 | 11 | 15 | 12 | 0 | 7 | race | ||||||
| Jack Daniels Running Formula | 4Week (5hours, 65miles/105Km) | 8 | 10 | 10 | 0 | 8 | 12 | 7 | 0 | 9 | 16 | 8 | 0 | 10 | 17 | 14 | 0 | 11 | 17 | 14 | 0 | 11 | 20 | 18 | 0 | 7 | race | ||||||
| Jack Daniels Running Formula | 4Week (5hours, 80miles/129Km) | 8 | 11 | 9 | 0 | 9 | 12 | 10 | 0 | 10 | 15 | 14 | 0 | 12 | 18 | 15 | 0 | 12 | 18 | 16 | 0 | 12 | 18 | 17 | 0 | 7 | race | ||||||
| Jack Daniels Running Formula | 4Week (5hours, 95miles/153Km) | 9 | 12 | 12 | 0 | 10 | 15 | 13 | 0 | 12 | 16 | 14 | 0 | 12 | 17 | 16 | 0 | 12 | 19 | 17 | 0 | 12 | 19 | 17 | 0 | 7 | race | ||||||
| Jack Daniels Running Formula | 4Week (5hours, 115miles/185Km) | 9 | 14 | 14 | 0 | 10 | 16 | 15 | 0 | 12 | 17 | 15 | 0 | 12 | 18 | 18 | 0 | 12 | 19 | 18 | 0 | 12 | 19 | 14 | 0 | 7 | race | ||||||
| Jack Daniels Running Formula | 4Week (5hours, 125miles/201Km) | 9 | 15 | 16 | 0 | 10 | 16 | 16 | 0 | 12 | 18 | 17 | 0 | 12 | 19 | 25 | 0 | 12 | 19 | 18 | 0 | 12 | 19 | 14 | 0 | 7 | race | ||||||
| Jack Daniels Running Formula | Plan A (3hours, 35miles/56Km) | 4 | 4 | 4 | 6 | 6 | 6 | 7 | 8 | 14 | 8 | 13 | 15 | 9 | 18 | 17 | 9 | 21 | 19 | 18 | 21 | 18 | 19 | 12 | race | ||||||||
| Jack Daniels Running Formula | Plan A (3hours, 50miles/80Km) | 4 | 4 | 4 | 9 | 9 | 9 | 10 | 8 | 14 | 11 | 13 | 15 | 13 | 18 | 17 | 13 | 21 | 19 | 18 | 21 | 18 | 19 | 12 | race | ||||||||
| Jack Daniels Running Formula | Plan A (3hours, 65miles/105Km) | 4 | 4 | 4 | 11 | 11 | 11 | 13 | 8 | 14 | 15 | 13 | 15 | 16 | 18 | 17 | 16 | 21 | 19 | 18 | 21 | 18 | 19 | 12 | race | ||||||||
| Jack Daniels Running Formula | Plan A (3hours, 80miles/129Km) | 4 | 4 | 4 | 14 | 14 | 14 | 15 | 8 | 14 | 18 | 13 | 15 | 18 | 18 | 17 | 18 | 21 | 19 | 18 | 21 | 18 | 19 | 12 | race | ||||||||
| Jack Daniels Running Formula | Plan A (3hours, 95miles/153Km) | 4 | 4 | 4 | 17 | 17 | 17 | 15 | 8 | 14 | 18 | 13 | 15 | 18 | 18 | 17 | 18 | 21 | 19 | 18 | 21 | 18 | 19 | 12 | race | ||||||||
| Jack Daniels Running Formula | Plan A (3hours, 115miles/185Km) | 4 | 4 | 4 | 18 | 18 | 18 | 15 | 8 | 14 | 18 | 13 | 15 | 18 | 18 | 17 | 18 | 21 | 19 | 18 | 21 | 18 | 19 | 12 | race | ||||||||
| Jack Daniels Running Formula | Plan A (3hours, 125miles/201Km) | 4 | 4 | 4 | 18 | 18 | 18 | 15 | 8 | 14 | 18 | 13 | 15 | 18 | 18 | 17 | 18 | 21 | 19 | 18 | 21 | 18 | 19 | 12 | race | ||||||||
| Jack Daniels Running Formula | Plan A (4hours, 35miles/56Km) | 3 | 3 | 3 | 6 | 6 | 6 | 7 | 6 | 11 | 8 | 10 | 12 | 9 | 15 | 15 | 9 | 17 | 17 | 14 | 17 | 14 | 19 | 10 | race | ||||||||
| Jack Daniels Running Formula | Plan A (4hours, 50miles/80Km) | 3 | 3 | 3 | 9 | 9 | 9 | 10 | 6 | 11 | 11 | 10 | 12 | 13 | 15 | 15 | 13 | 17 | 17 | 14 | 17 | 14 | 19 | 10 | race | ||||||||
| Jack Daniels Running Formula | Plan A (4hours, 65miles/105Km) | 3 | 3 | 3 | 11 | 11 | 11 | 11 | 6 | 11 | 14 | 10 | 12 | 14 | 15 | 15 | 14 | 17 | 17 | 14 | 17 | 14 | 19 | 10 | race | ||||||||
| Jack Daniels Running Formula | Plan A (4hours, 80miles/129Km) | 3 | 3 | 3 | 14 | 14 | 14 | 11 | 6 | 11 | 14 | 10 | 12 | 14 | 15 | 15 | 14 | 17 | 17 | 14 | 17 | 14 | 19 | 10 | race | ||||||||
| Jack Daniels Running Formula | Plan A (4hours, 95miles/153Km) | 3 | 3 | 3 | 14 | 14 | 14 | 11 | 6 | 11 | 14 | 10 | 12 | 14 | 15 | 15 | 14 | 17 | 17 | 14 | 17 | 14 | 19 | 10 | race | ||||||||
| Jack Daniels Running Formula | Plan A (4hours, 115miles/185Km) | 3 | 3 | 3 | 14 | 14 | 14 | 11 | 6 | 11 | 14 | 10 | 12 | 14 | 15 | 15 | 14 | 17 | 17 | 14 | 17 | 14 | 19 | 10 | race | ||||||||
| Jack Daniels Running Formula | Plan A (4hours, 125miles/201Km) | 3 | 3 | 3 | 14 | 14 | 14 | 11 | 6 | 11 | 14 | 10 | 12 | 14 | 15 | 15 | 14 | 17 | 17 | 14 | 17 | 14 | 19 | 10 | race | ||||||||
| Jack Daniels Running Formula | Plan A (5hours, 35miles/56Km) | 2 | 2 | 2 | 6 | 6 | 6 | 7 | 5 | 10 | 8 | 9 | 10 | 9 | 13 | 13 | 9 | 14 | 15 | 12 | 15 | 12 | 17 | 8 | race | ||||||||
| Jack Daniels Running Formula | Plan A (5hours, 50miles/80Km) | 2 | 2 | 2 | 9 | 9 | 9 | 9 | 5 | 10 | 11 | 9 | 10 | 12 | 13 | 13 | 12 | 14 | 15 | 12 | 15 | 12 | 17 | 8 | race | ||||||||
| Jack Daniels Running Formula | Plan A (5hours, 65miles/105Km) | 2 | 2 | 2 | 11 | 11 | 11 | 9 | 5 | 10 | 12 | 9 | 10 | 12 | 13 | 13 | 12 | 14 | 15 | 12 | 15 | 12 | 17 | 8 | race | ||||||||
| Jack Daniels Running Formula | Plan A (5hours, 80miles/129Km) | 2 | 2 | 2 | 12 | 12 | 12 | 9 | 5 | 10 | 12 | 9 | 10 | 12 | 13 | 13 | 12 | 14 | 15 | 12 | 15 | 12 | 17 | 8 | race | ||||||||
| Jack Daniels Running Formula | Plan A (5hours, 95miles/153Km) | 2 | 2 | 2 | 12 | 12 | 12 | 9 | 5 | 10 | 12 | 9 | 10 | 12 | 13 | 13 | 12 | 14 | 15 | 12 | 15 | 12 | 17 | 8 | race | ||||||||
| Jack Daniels Running Formula | Plan A (5hours, 115miles/185Km) | 2 | 2 | 2 | 12 | 12 | 12 | 9 | 5 | 10 | 12 | 9 | 10 | 12 | 13 | 13 | 12 | 14 | 15 | 12 | 15 | 12 | 17 | 8 | race | ||||||||
| Jack Daniels Running Formula | Plan A (5hours, 125miles/201Km) | 2 | 2 | 2 | 12 | 12 | 12 | 9 | 5 | 10 | 12 | 9 | 10 | 12 | 13 | 13 | 12 | 14 | 15 | 12 | 15 | 12 | 17 | 8 | race | ||||||||
| Jack Daniels Running Formula | Elite (3hours, 35miles/56Km) | 4 | 4 | 4 | 6 | 6 | 6 | 18 | 17 | 18 | 20 | 18 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 11 | race | |||||||
| Jack Daniels Running Formula | Elite (3hours, 50miles/80Km) | 4 | 4 | 4 | 9 | 9 | 9 | 18 | 17 | 18 | 20 | 18 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 11 | race | |||||||
| Jack Daniels Running Formula | Elite (3hours, 65miles/105Km) | 4 | 4 | 4 | 11 | 11 | 11 | 18 | 17 | 18 | 20 | 18 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 11 | race | |||||||
| Jack Daniels Running Formula | Elite (3hours, 80miles/129Km) | 4 | 4 | 4 | 14 | 14 | 14 | 18 | 17 | 18 | 20 | 18 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 11 | race | |||||||
| Jack Daniels Running Formula | Elite (3hours, 95miles/153Km) | 4 | 4 | 4 | 17 | 17 | 17 | 18 | 17 | 18 | 20 | 18 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 11 | race | |||||||
| Jack Daniels Running Formula | Elite (3hours, 115miles/185Km) | 4 | 4 | 4 | 18 | 18 | 18 | 18 | 17 | 18 | 20 | 18 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 11 | race | |||||||
| Jack Daniels Running Formula | Elite (3hours, 125miles/201Km) | 4 | 4 | 4 | 18 | 18 | 18 | 18 | 17 | 18 | 20 | 18 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 11 | race | |||||||
| Jack Daniels Running Formula | Elite (4hours, 35miles/56Km) | 3 | 3 | 3 | 6 | 6 | 6 | 18 | 16 | 18 | 20 | 17 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 8 | race | |||||||
| Jack Daniels Running Formula | Elite (4hours, 50miles/80Km) | 3 | 3 | 3 | 9 | 9 | 9 | 18 | 16 | 18 | 20 | 17 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 8 | race | |||||||
| Jack Daniels Running Formula | Elite (4hours, 65miles/105Km) | 3 | 3 | 3 | 11 | 11 | 11 | 18 | 16 | 18 | 20 | 17 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 8 | race | |||||||
| Jack Daniels Running Formula | Elite (4hours, 80miles/129Km) | 3 | 3 | 3 | 14 | 14 | 14 | 18 | 16 | 18 | 20 | 17 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 8 | race | |||||||
| Jack Daniels Running Formula | Elite (4hours, 95miles/153Km) | 3 | 3 | 3 | 14 | 14 | 14 | 18 | 16 | 18 | 20 | 17 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 8 | race | |||||||
| Jack Daniels Running Formula | Elite (4hours, 115miles/185Km) | 3 | 3 | 3 | 14 | 14 | 14 | 18 | 16 | 18 | 20 | 17 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 8 | race | |||||||
| Jack Daniels Running Formula | Elite (4hours, 125miles/201Km) | 3 | 3 | 3 | 14 | 14 | 14 | 18 | 16 | 18 | 20 | 17 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 8 | race | |||||||
| Jack Daniels Running Formula | Elite (5hours, 35miles/56Km) | 2 | 2 | 2 | 6 | 6 | 6 | 18 | 15 | 18 | 20 | 16 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 7 | race | |||||||
| Jack Daniels Running Formula | Elite (5hours, 50miles/80Km) | 2 | 2 | 2 | 9 | 9 | 9 | 18 | 15 | 18 | 20 | 16 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 7 | race | |||||||
| Jack Daniels Running Formula | Elite (5hours, 65miles/105Km) | 2 | 2 | 2 | 11 | 11 | 11 | 18 | 15 | 18 | 20 | 16 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 7 | race | |||||||
| Jack Daniels Running Formula | Elite (5hours, 80miles/129Km) | 2 | 2 | 2 | 12 | 12 | 12 | 18 | 15 | 18 | 20 | 16 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 7 | race | |||||||
| Jack Daniels Running Formula | Elite (5hours, 95miles/153Km) | 2 | 2 | 2 | 12 | 12 | 12 | 18 | 15 | 18 | 20 | 16 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 7 | race | |||||||
| Jack Daniels Running Formula | Elite (5hours, 115miles/185Km) | 2 | 2 | 2 | 12 | 12 | 12 | 18 | 15 | 18 | 20 | 16 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 7 | race | |||||||
| Jack Daniels Running Formula | Elite (5hours, 125miles/201Km) | 2 | 2 | 2 | 12 | 12 | 12 | 18 | 15 | 18 | 20 | 16 | 20 | 22 | 22 | 20 | 22 | 22 | 22 | 23 | 22 | 22 | 22 | 19 | 7 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (3hours, 35miles/56Km) | 4 | 4 | 4 | 6 | 6 | 6 | 13 | 15 | 13 | 15 | 16 | 15 | 16 | 17 | 15 | 16 | 16 | 16 | 17 | 16 | 16 | 16 | 14 | 11 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (3hours, 50miles/80Km) | 4 | 4 | 4 | 9 | 9 | 9 | 13 | 15 | 13 | 15 | 16 | 15 | 16 | 17 | 15 | 16 | 16 | 16 | 17 | 16 | 16 | 16 | 14 | 11 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (3hours, 65miles/105Km) | 4 | 4 | 4 | 11 | 11 | 11 | 13 | 15 | 13 | 15 | 16 | 15 | 16 | 17 | 15 | 16 | 16 | 16 | 17 | 16 | 16 | 16 | 14 | 11 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (3hours, 80miles/129Km) | 4 | 4 | 4 | 14 | 14 | 14 | 13 | 15 | 13 | 15 | 16 | 15 | 16 | 17 | 15 | 16 | 16 | 16 | 17 | 16 | 16 | 16 | 14 | 11 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (3hours, 95miles/153Km) | 4 | 4 | 4 | 17 | 17 | 17 | 13 | 15 | 13 | 15 | 16 | 15 | 16 | 17 | 15 | 16 | 16 | 16 | 17 | 16 | 16 | 16 | 14 | 11 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (3hours, 115miles/185Km) | 4 | 4 | 4 | 18 | 18 | 18 | 13 | 15 | 13 | 15 | 16 | 15 | 16 | 17 | 15 | 16 | 16 | 16 | 17 | 16 | 16 | 16 | 14 | 11 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (3hours, 125miles/201Km) | 4 | 4 | 4 | 18 | 18 | 18 | 13 | 15 | 13 | 15 | 16 | 15 | 16 | 17 | 15 | 16 | 16 | 16 | 17 | 16 | 16 | 16 | 14 | 11 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (4hours, 35miles/56Km) | 3 | 3 | 3 | 6 | 6 | 6 | 10 | 11 | 10 | 11 | 12 | 11 | 12 | 13 | 11 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 11 | 8 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (4hours, 50miles/80Km) | 3 | 3 | 3 | 9 | 9 | 9 | 10 | 11 | 10 | 11 | 12 | 11 | 12 | 13 | 11 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 11 | 8 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (4hours, 65miles/105Km) | 3 | 3 | 3 | 11 | 11 | 11 | 10 | 11 | 10 | 11 | 12 | 11 | 12 | 13 | 11 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 11 | 8 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (4hours, 80miles/129Km) | 3 | 3 | 3 | 14 | 14 | 14 | 10 | 11 | 10 | 11 | 12 | 11 | 12 | 13 | 11 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 11 | 8 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (4hours, 95miles/153Km) | 3 | 3 | 3 | 14 | 14 | 14 | 10 | 11 | 10 | 11 | 12 | 11 | 12 | 13 | 11 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 11 | 8 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (4hours, 115miles/185Km) | 3 | 3 | 3 | 14 | 14 | 14 | 10 | 11 | 10 | 11 | 12 | 11 | 12 | 13 | 11 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 11 | 8 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (4hours, 125miles/201Km) | 3 | 3 | 3 | 14 | 14 | 14 | 10 | 11 | 10 | 11 | 12 | 11 | 12 | 13 | 11 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 11 | 8 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (5hours, 35miles/56Km) | 2 | 2 | 2 | 6 | 6 | 6 | 8 | 9 | 8 | 9 | 11 | 9 | 10 | 11 | 9 | 10 | 10 | 10 | 10 | 10 | 10 | 10 | 9 | 7 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (5hours, 50miles/80Km) | 2 | 2 | 2 | 9 | 9 | 9 | 8 | 9 | 8 | 9 | 11 | 9 | 10 | 11 | 9 | 10 | 10 | 10 | 10 | 10 | 10 | 10 | 9 | 7 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (5hours, 65miles/105Km) | 2 | 2 | 2 | 11 | 11 | 11 | 8 | 9 | 8 | 9 | 11 | 9 | 10 | 11 | 9 | 10 | 10 | 10 | 10 | 10 | 10 | 10 | 9 | 7 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (5hours, 80miles/129Km) | 2 | 2 | 2 | 12 | 12 | 12 | 8 | 9 | 8 | 9 | 11 | 9 | 10 | 11 | 9 | 10 | 10 | 10 | 10 | 10 | 10 | 10 | 9 | 7 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (5hours, 95miles/153Km) | 2 | 2 | 2 | 12 | 12 | 12 | 8 | 9 | 8 | 9 | 11 | 9 | 10 | 11 | 9 | 10 | 10 | 10 | 10 | 10 | 10 | 10 | 9 | 7 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (5hours, 115miles/185Km) | 2 | 2 | 2 | 12 | 12 | 12 | 8 | 9 | 8 | 9 | 11 | 9 | 10 | 11 | 9 | 10 | 10 | 10 | 10 | 10 | 10 | 10 | 9 | 7 | race | |||||||
| Jack Daniels Running Formula | Scaled Elite (5hours, 125miles/201Km) | 2 | 2 | 2 | 12 | 12 | 12 | 8 | 9 | 8 | 9 | 11 | 9 | 10 | 11 | 9 | 10 | 10 | 10 | 10 | 10 | 10 | 10 | 9 | 7 | race | |||||||
| Pfitzinger's Advanced Marathoning | <55/18 week | 12 | 13 | 14 | 15 | 16 | 12 | 18 | 20 | 16 | 14 | 20 | 17 | 18 | 17 | 20 | 16 | 12 | race | ||||||||||||||
| Pfitzinger's Advanced Marathoning | <55/12 week | 13 | 15 | 16 | 17 | 16 | 15 | 20 | 17 | 20 | 16 | 12 | race | ||||||||||||||||||||
| Pfitzinger's Advanced Marathoning | 55-70/18 week | 15 | 16 | 15 | 18 | 18 | 15 | 21 | 20 | 16 | 15 | 22 | 18 | 18 | 17 | 20 | 17 | 13 | race | ||||||||||||||
| Pfitzinger's Advanced Marathoning | 55-70/12 week | 15 | 17 | 17 | 18 | 17 | 18 | 21 | 18 | 20 | 17 | 13 | race | ||||||||||||||||||||
| Pfitzinger's Advanced Marathoning | 70-85/18 week | 17 | 17 | 16 | 20 | 18 | 16 | 20 | 22 | 18 | 16 | 24 | 18 | 20 | 18 | 22 | 17 | 13 | race | ||||||||||||||
| Pfitzinger's Advanced Marathoning | 70-85/12 week | 17 | 18 | 19 | 17 | 18 | 17 | 22 | 18 | 20 | 17 | 13 | race | ||||||||||||||||||||
| Pfitzinger's Advanced Marathoning | >85 (105)/18 week | 16 | 17 | 18 | 20 | 20 | 16 | 20 | 22 | 20 | 16 | 24 | 13 | 22 | 18 | 21 | 17 | 13 | race | ||||||||||||||
| Pfitzinger's Advanced Marathoning | >85 (105)/12 week | 17 | 18 | 19 | 17 | 18 | 17 | 22 | 18 | 20 | 17 | 13 | race | ||||||||||||||||||||
| Waitz's Run your first marathon | 5 | 5 | 6 | 8 | 6 | 9 | 10 | 12 | 13 | 10 | 14 | 16 | 18 | 20 | 13 | 10 | race | ||||||||||||||||
| Running With Lydiard | Beginners (3 Hour) | 17 | 17 | 17 | 17 | 17 | 17 | 17 | 21 | 21 | 21 | 21 | 21 | 21 | 21 | 21 | 21 | 21 | 9 | Race | |||||||||||||
| Running With Lydiard | Beginners (4 Hour) | 15 | 15 | 15 | 15 | 15 | 15 | 15 | 19 | 19 | 19 | 19 | 19 | 19 | 19 | 19 | 19 | 19 | 8 | Race | |||||||||||||
| Running With Lydiard | Experianced (3 Hour) | 17 | 17 | 17 | 17 | 17 | 17 | 17 | 17 | 17 | 16 | 16 | 13 | 26 | 15 | 11 | Race | ||||||||||||||||
| Running With Lydiard | Experianced (4 Hour) | 15 | 15 | 15 | 15 | 15 | 15 | 15 | 15 | 15 | 16 | 16 | 11 | 26 | 12 | 9 | Race |