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[[File:MarathonBookshelf.jpg|right|thumb|500px|What's on your bookshelf? I've looked at a many of the popular marathon training plans so you don't have to.]]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 Run|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. ==The purpose of this comparison==This comparison should not be used to choose a plan by itself. The goal is to provide the reader with some guidance around which plans are candidates so they can do further research. The comparison is also based on the plans themselves, not any supporting information such as the book in which they are publishedtraining methodology or other advice. This comparison does not attempt to be comprehensivereview of all plans, but to cover a few of the most popular plans. ==The will to win==As Juma Ikangaa said, "The will to win means nothing without the will to prepare." The plans below are all proven planscan work, but they are not guaranteed to produce success. Long , as long distance running requires a big commitment of time and effort. It is vital to count the cost that this training requirerequires; none of these plans will help you if you don't follow them. ==Tweaking the plans==It is quite possible to use one of these plans as an initial basis, and then tweak it to your particular needs. There are trivial tweaks, such as doing the long run on a different day, to major changes. Changes such as swapping out runs that are not key workouts for cross training or rest can be done quite easily. However, the more extensive the change, the more experience you need to understand the implications. =Modifying the plans for continuous training=The vast majority of these plans assume you're starting off from a low level of training. One of my [[Top 10 Marathon Training Mistakes]] is detraining between marathons. If you race a marathon every six months and your training pattern is to have a two month gap between finishing one race and starting doing your long runs for the next race, you will lose a disproportionate amount of your fitness. Instead, I would recommend that after you have recovered from a race you quickly return to doing 16+ mile long runs. Most of the plans shown here can easily be adapted this way. Simply ignore the weeks leading up to the first 16 mile long run, and start your training at that point for the next race. =Suitability Comparison==The table below gives some high level guidance as to the suitability for the different plans for different types of runner. In the table, the number 10-5 indicate suitability with 5 being more suitable. There is a lot of individual variability, so a plan that is marked low for a particular type of runner does not mean it won't work for anyone in that category, but it's less likely to be a good candidate. As always, I'd like to hear from anyone that disagrees ;}{| {{table}}| alignclass="centerwikitable sortable" style! class="background:#f0f0f0;unsortable"|| align="center" style="background:#f0f0f0;"|'''! [[FIRST]]'''! Jack Daniels Plan A! Jack Daniels Elite! Jack Daniels To Finish! Pfitzinger Advanced Marathoning ! Jeff Galloway ! Hal Higdon ! Waitz ! Hanson|-| Beginner| 2| 3| 0| 2| 0| 4| 3| 1| 0|-| Novice| 4| 3| 0| 1| 0| 2| 3| 2 | 0|-| Ringer| 4| 3| 1| 0| 1| 1| 2| 0| 0|-| Maintenance | 2| 2| 0| 0| 0| 3| 4| 0 | 1|-| Improver| 4| 5| 3| 0| 4| 1| 2| 0 | 0|-| Enthusiast| 4| 3| 4| 0| 5| 1| 2| 0 | 0|-| Elite| 3| 2| 5| 0| 4| 0| 0| 0 | 0|-| Limited Training Time | 4| 4| 3| 0| 2| 1| 2| 2| 1|-| Traditionalist| 2| 3| 3| 0| 3| 2| 4| 3| align="center" style="background:#f0f0f0;"0|'''Jack Daniels'''-| align="center" style="background:#f0f0f0;"Triathlete/Multisport|'''SmartCoach'''5| align="center" style="background:#f0f0f0;"4|'''Advanced Marathoning'''3| align="center" style="background:#f0f0f0;"0|'''Jeff Galloway'''1| align="center" style="background:#f0f0f0;"3|'''Hal Higdon'''2| align="center" style="background:#f0f0f0;"3|'''Runners World'''0
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| Beginner||2||Sub 3:00|5|35|5|10|5|40|2|30||20
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| Novice|3:00-4:30|45|5|3|1|3||2|3|2||3||20
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| Maintenance 4:30-5:30|3|23|0|21|0|5|2|12||3||4||20
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| EnthusiastLike Speedwork|5| 5|5|0|4|0|31|0|3||1||2||2
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| EliteHate Speedwork|0|5||50|0|2||3||1|5|14|5|10
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== [[FIRST]] (Furman Institute of Running and Scientific Training) =Characteristics=The [[FIRST]] plan is my preferred training approach and is available in table below looks at the general characteristics of the book [http://wwwvarious plans.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Run LessFor many of the plans there are multiple different versions, based on the experience, fitness, Run Faster]or weekly mileage of the runner. The [[FIRST]] plan builds on the Jack Daniels approach of providing specific training paces plans vary based on the specifics of the runners fitness leveland weekly mileage, which provides clearly defined workoutsso some sample values are used. The unique attribute specifics of [[FIRST]] is running only 3 days per week, with two days of cross training. This tends the Jack Daniels plans for specific runner are likely to make [[FIRST]] a tougher training plan, as every run is a hard workoutvary from these values. * My take: The best all round plan, but requires the ability to do speedwork. Though this plan is only 3 days{| class="wikitable sortable"! class="unsortable" | Plan! Name! Min Days/week, it is a tough plan.* Key Characteristics! Max Days/week** Run 3 ! Min Cross Training days/week** ! Max Cross Training pace based on fitnessDays! Speedwork! Fitness Based Paces** [[! Long RunPace|-| Jack Daniels|Long runs]] are not at a slow paceTo Complete (4hours, but between marathon pace and marathon pace 50miles/week)| 3| 7| 0| 0| 1| Yes| MP+90 to MP+ 30 seconds120|-| Jack Daniels** Some runners find the workouts too hard| To Complete (4hours, especially if they are not used 90miles/week)| 3| 7| 0| 0| 1| Yes| MP+90 to speedworkMP+120** Precise training paces and distances provided for all runs |-| Jack Daniels* Beginner Level | Plan A (not covered in the book3hours, 90miles/week)** Duration: 18 weeks| 3| 7| 0| 0| 1| Yes| MP+90 to MP+120** Long Runs: 16, 13, 18, 10, 20 |-** Quality Runs: Tempo and Interval session each week| Jack Daniels* Standard Level | Plan A (no other variations4hours, 50miles/week)** Duration: 16 weeks| 3| 7| 0| 0| 1** Long Runs: 17, 20, 18, 20, 13, 18, 20, 15, 20, 15, 20 | Yes** Quality Runs: Tempo and Interval session each week| MP+90 to MP+121* 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| Plan A (4hours, and is a close second behind [[FIRST]]. I believe that the [[FIRST]] plan is a natural evolution of 90miles/week)| 3| 7| 0| 0| 1| Yes| MP+90 to MP+122|-| Jack Daniels work. Jack Daniels introduced the concept of specifying training paces based on fitness, and measuring fitness based on race performance. * My take: | Plan A great training plan(5hours, though it requires some mental effort 50miles/week)| 3| 7| 0| 0| 1| Yes| MP+90 to read and understand how the plan works. Overall I prefer the [[FIRST]] planMP+123|-| Jack Daniels| Elite (3hours, though the 'Elite' plan is one of the few I've seen that focuses on high performing runners who are prepared 90miles/week)| 3| 7| 0| 0| 1| Yes| MP+90 to put in a lot of effort. MP+124* Key Characteristics|-** Training pace based on fitness| Jack Daniels** Two key workouts; speedwork and long run| Elite (4hours, with other running left open50miles/week)| 3| 7** Beyond the ‘train | 0| 0| 1| Yes| MP+90 to complete’ levelMP+125|-| Jack Daniels| Elite (4hours, most long runs include speedwork. These plans are designed to improve performance and require a high degree of fortitude. 90miles/week)| 3| 7| 0| 0| 1** Precise training paces and distances provided for quality runs | Yes* Plan ‘Train | MP+90 to complete’MP+126|-** Duration: 18 weeks| Jack Daniels** Long Runs: Less prescriptive than most plans; 6 runs of 2.5 hours or 25% of weekly mileage | Elite (whichever is less5hours, 50miles/week)** Quality Runs: One tempo run or tempo paced intervals| 3| 7| 0| 0* Plan ‘A’| 1** Duration: 24 weeks| Yes** Long Runs: 17 (15 @ | MP+90 to MP), +127|-| FIRST | Novice| 3| 3| 2| 2| 2.5 hours, ~22 (~8 as intervals @Tempo), 19 (| Yes| MP+15 @ to MP), 22 (or +45|-| FIRST | Marathon| 3| 3| 2| 2.5 hours), ~22 (~8 as intervals @Tempo), 22 (or | 2.5 hours), 19 (| Yes| MP+15 @ to MP)+60|-| Pfitzinger** Quality Runs: Tempo and Interval session each | <55/18 week* Plan ‘Elite’| 5| 5| 0| 1| 1** Duration: 24 weeks| No** Long Runs: 18 (mix of easy, tempo, | MP+10% to MP), 20+ (some @ Tempo), 18, 20 (14 @ %|-| Pfitzinger| <55/12 week| 5| 5| 0| 1| 1| No| MP, 2 @ Tempo), 21 (~7 as intervals @Tempo), 20, 22 (14 @ +10% to MP, 2 @ Tempo), ~22 (~8 as intervals @Tempo), +20, 22 (12 @ MP, 2 @ Tempo)%|-** Quality Runs: One tempo run or tempo paced intervals| Pfitzinger* Source [http:| 55-70//www.amazon.com/Daniels18 week| 6| 6| 0| 1| 1| No| MP+10% to MP+20%|-Running| Pfitzinger| 55-Formula70/12 week| 6| 6| 0| 1| 1| No| MP+10% to MP+20%|-2nd| Pfitzinger| 70-Jack85/dp/0736054928 Jack Daniels Running Formula]18 week| 7| 7==Runners World SmartCoach==| 0Runners 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. | 0* My take: Some nice flexibility and customization with many permutations available depending on your needs.| 1* Key Characteristics| No** A customizable plan, giving many options for those who like | MP+10% to tweak MP+20%|-| Pfitzinger** Uses reduced mileage, easier weeks every fourth | 70-85/12 week unless a duration less than 16 weeks is selected** A little speedwork and moderately hard long runs| 7| 7| 0| 0| 1| No| MP+10% to MP+20%|-** Precise training paces and distances provided for all runs | Pfitzinger* Example: 3 Hour marathon, 60 Miles| >85 (105)/18 week, Moderate Effort** Duration: 16 weeks| 7** Long Runs: 16, 18, | 7, 20, 16, 20, 8, 16, 20, 16, 8, | 0| 0| 1| No| MP+10% to MP+20 %|-| Pfitzinger| >85 (even pace, around 105)/12 week| 7| 7| 0| 0| 1| No| MP+10% to MP+30, getting faster as the plan progresses)20%|-| Galloway| Beginner| 6| 6| 0| 0| 0| No| NS|-| Galloway| To Finish** Quality Runs: A tempo or interval session once a week for most weeks| 6** Run | 6 days/week* Example| 0| 0| 0| No| NS|-| Galloway| Fat Burning| 5| 5| 2| 2| 0| No| MP+120|-| Galloway| Goal 4: 40| 4 Hour marathon, 30 Miles/week, Moderate Effort** Duration: 16 weeks| 4| 2| 2| 0| No| MP+120|-| Galloway** Long Runs| Goal 4: 16, 18, 20, 6, 16, 20, 16, 7, 20 (even pace, around | 4| 4| 2| 2| 0| No| MP+45, getting faster as the plan progresses)120|-| Galloway** Quality Runs| Goal 4: A tempo or interval session once a week for most weeks00| 4** Run | 4 days/week* Example| 2| 2| 0| No| MP+120|-| Galloway| Goal 3: 45| 4| 4| 2| 2| 0| No| MP+120|-| Galloway| Goal 3:30 Hour marathon, 25 Miles/week, Maintenance Effort (lowest)** Duration: 16 weeks| 4| 4| 2| 2| 0** Long Runs: | No runs longer than 14 miles** Quality Runs: A tempo or interval session once a week for most weeks| MP+120|-** Run 3 days/week| Galloway* Example: | Goal 3:30 Hour marathon, 50 Miles/week, Very Hard Effort (highest)15| 4| 4| 2| 2| 0| No| MP+120|-| Galloway** Duration| Goal 2: 16 weeks59| 4| 4| 2| 2| 0| No| MP+120|-| Galloway** Long Runs| Goal 2: 16, 18, 9, 20, 16, 20, 10, 16, 20, 16, 11, 20 (even pace, with initial runs 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+45)90|-| Higdon| Intermediate 2** Quality Runs: A tempo or interval session once a week for most weeks| 5** Run | 5 days/week* Source http://smartcoach.runnersworld.com| 1| 1| 0| No| MP+30 to MP+90|-| Higdon== | Advanced Marathoning (Pfitzinger) ==1| 6| 6| 0| 0| 1| NoThis plan is specifically for experienced marathon runners looking | MP+30 to improve their performance. There is no beginner or intermediate plans, but there are multiple plans depending on miles per week and number of weeks. MP+90|-| Higdon| Advanced 2| 6| 6| 0| 0| 2{| {{table}}No| Up MP+30 to 55 Miles/weekMP+90|-| Waitz |RYFM|24 Weeks4|4|18 Weeks0|0|12 Weeks0|No|RecoveryNS
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| Up to 70 Miles/weekHanson|Beginner|24 Weeks6|6|18 Weeks0|0|12 Weeks2|No|RecoveryMP+50 to MP+30
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| Over 70 Miles/weekHanson|Advanced|24 Weeks6|6|18 Weeks0|0|12 Weeks2|No|RecoveryMP+50 to MP+30
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==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.* My take: Some good plans '''Name'''. This is the name of the plan with basic guidance around training plansthe in the book, but not as sophisticated as or in the case of Jack Daniels or [[FIRST]]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 involve a lot are considered any day the prescribes walking as part of long the running days and medium long runs, and some speedworkwas Galloway is using a run/walk approach.* '''Min/Max Cross Training days'''. There This is a note the minimum and maximum number of days per week that the long runs should be 10% to 20% slower plan prescribes for cross training, rather than goal marathon pace, but there the number of days that the plan would allow for cross training.* '''Speedwork'''. This is not advice on how to do the calculation, number of days where the plan prescribes speed work such as intervals or tables to useat tempo runs. Any speed work performed as part of the long run is not included in this total. * Key Characteristics** Training pace '''Fitness Based Paces'''. Both Jack Daniels and FIRST define all training paces based on your current fitness** Two key workouts; speedwork and long runlevel, with but other running left open** Guidance for plans do not. (Note that the Hanson plans do prescribe training paces and distances provided , but this is based on your goal rather than your proven fitness.)* "up '''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 55 mile" plans ** 4-5 days/week of running** One medium the appropriate long run pace. These training paces are specified as a number of seconds per week mile slower than marathon pace, or occasionally as a percentage slower. (11-13 milesFor 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.) in addition Some of the plans have different number of days assigned to different activities as the long run** Occasionalplan progresses, once per week speedwork sessions in which case I've used a rough approximation. * "up to 70 mile" plans=Long Run Analysis=** 6 days/week This section provides some detailed analysis of running** One or two medium the long runs per week (11in each of the training plans. While some of the information is self-15 miles) in addition explanatory, some may require you to read the notes below the long runtable.** One session per week {| class="wikitable sortable"* ! class="unsortable"| Plan! Name! Long Run Speedwork! Duration! # Runs 16+! # Runs 20+! Total Miles Over 70 mile" plans 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 days! 6! 5! 4! 3! 2! 1|-| Jack Daniels| To Complete (4hours, 50miles/week of running with running twice a day on some days)| Yes| 18| 0 | 0 | 0 | 3 | -| -** One or two medium long runs per week (11| -15 miles) in addition to the long run** One speedwork session per week | 9 | #N/A| #N/A| 0.96 | | | | | | | | 3| 3| 3| 12| 12| 12| 12* Long runs are shown in the table below| 12{| {{table}}5| align="center" <span style="background'color:#f0f0f0;"FF0000'>14</span>| 14| 11| 10| 14| 12| 10| 11| 5| race|-| Jack Daniels| To Complete (4hours, 90miles/week)| Yes| 18| 0 | 0 | 0 | 3 | -| -| -| 15 |#N/A| align="center" style="background:#f0f0f0;"N/A| 3.30 | | | | | | | | 3| 3|3| align="center" <span style="background'color:#f0f0f0;"FF0000'>14</span>| 14| 14| 14| 14| 10| 14| 14| 11| 10| 14| 14| 10| 11| 10| race|-| Jack Daniels|'''Plan A (3hours, 90miles/week )| Yes| 24'''| align="center" 14 | 2 | 29 | 4 | 3 | 13 | 20 | 7 | 3.60 | 0.36 | 0.82 | | | 4| 4| 4| <span style="background'color:#f0f0f0;"00B050'>16</span>| 16| 16| 15| 8| 14| 18| 13| 15| 18|'''week 23'''18| align="center" style="background:#f0f0f0;"17|'''week 22'''18| align="center" <span style="background'color:#f0f0f0;"|''FF0000'week >21'''</span>| 19| align="center" style="background:#f0f0f0;"18|'''week 20'''21| align="center" style="background:#f0f0f0;"18|'''week 19'''| align="center" style="background:#f0f0f0;"12| race|-| Jack Daniels|'''Plan A (4hours, 50miles/week 18''')| Yes| 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| align="center" <span style="background'color:#f0f0f0;"00B050'>17</span>|'''week 17'''| align="center" 14| <span style="background'color:#f0f0f0;"FF0000'>19</span>| 14| 19| 10| race|-| Jack Daniels|'''Plan A (4hours, 90miles/week )| Yes| 24| 4 | 0 | 8 | 3 | 16'''| align="center" style="background:#f0f0f0;"3 | 7 | 4 | 0.65 | 0.30 | 0.61 | | | 3| 3| 3| 14| 14| 14| 11| 6| 11| 14| 10| 12| 14| 15|'''week 15'''| align="center" 14| <span style="background'color:#f0f0f0;"00B050'>17</span>| 17|'''week 14'''| align="center" <span style="background'color:#f0f0f0;"FF0000'>19</span>| 14| 19| 10| race|-| Jack Daniels|'''Plan A (5hours, 50miles/week )| Yes| 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'''| align="center" 13| 11| 14| 15| 11| <span style="background'color:#f0f0f0;"00B050'>16</span>|'''week 12'''11| align="center" <span style="background'color:#f0f0f0;"FF0000'>17</span>| 8| race|-| Jack Daniels|'''Elite (3hours, 90miles/week )| Yes| 24| 19 | 11'''| align="center" 73 | 4 | 3 | 14 | 20 | 6 | 3.60 | 0.51 | 1.01 | | | 4| 4| 4| <span style="background'color:#f0f0f0;"00B050'>16</span>| 16| 16| 18| 18| 18| 20| 19| 20| 22| 22| 20| 22|'''week 10'''22| align="center" <span style="background'color:#f0f0f0;"FF0000'>23</span>| 22| 22| 22| 19| 11| race|-| Jack Daniels|'''Elite (4hours, 50miles/week )| Yes| 24| 16 | 11 | 69 | 3 | 6 | 12 | 17 | 5 | 2.25 | 0.49 | 1.17 | | | 3| 3| 3| 9| 9| 9| <span style='color:#00B050''>18</span>| 16| 18| 20| 17| 20| 22| 22| 20| 22| 22| 22| align="center" <span style="background'color:#f0f0f0;"FF0000'>23</span>| 22| 22| 19| 8| race|-| Jack Daniels|'''Elite (4hours, 90miles/week 8''')| Yes| 24| 16 | 11 | 69 | 3 | 6 | 12 | 17 | 5 | 2.79 | 0.49 | 1.04 | | | 3| 3| 3| 14| 14| 14| align="center" <span style="background'color:#f0f0f0;"00B050'>18</span>| 16| 18| 20| 17| 20| 22| 22| 20| 22| 22|'''week 7'''22| align="center" <span style="background'color:#f0f0f0;"FF0000'>23</span>| 22| 22| 19| 8| race|-| Jack Daniels|'''Elite (5hours, 50miles/week )| Yes| 24| 15 | 11 | 68 | 2 | 6'''| align="center" 12 | 17 | 5 | 2.46 | 0.53 | 1.22 | | | 2| 2| 2| 9| 9| 9| <span style="background'color:#f0f0f0;"00B050'>18</span>| 15| 18| 20| 16| 20| 22| 22| 20| 22| 22|'''week 5'''22| align="center" <span style="background'color:#f0f0f0;"FF0000'>23</span>| 22| 22| 19| 7| race|-| FIRST| Novice| Yes| 16| 3 | 1 | 6 | 8 | 8 |'''week 4| 7 | 3 | 0.88 | 0.90 | 0.75 | | | | | | | | | | | 8| 9| 10| 11| 12| 14| 10| 15| <span style='color:#00B050''>16</span>| 12| 18| 13| align="center" <span style="background'color:#f0f0f0;"FF0000'>20</span>| 13| 8| race|-| FIRST | Marathon| Yes| 16| 8 | 5 | 25 | 13 | 2 | 1 | 13 | 12 | 2.00 |'''week 3'''.00 | 2.30 | | | | | | | | | | | 13| 15| align="center" <span style="background'color:#f0f0f0;"|'''week 2''00B050'>17</span>| align="center" <span style="background'color:#f0f0f0;"FF0000'>20</span>| 18| 20| 13| 18| 20| 15| 20| 15| 20| 13| 10|'''week 1'''race
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| Up to Pfitzinger| <55 Miles/18 week|Yes|24 Week Plan18|10 |3 |18 |12 |4 |3 |13 |10 |1.00 |1.80 |0.90 | | | | |16 | |17 | |18|12|13|14|1715| <span style='color:#00B050'>16</span>|12|18||<span style='color:#FF0000'>20|</span>|16(12@MP)||13|14|20||17|18|17(14@ MP)||15||21||17|20|16|12|12race
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| Pfitzinger|<55/12 week|18 Week PlanYes|12|7 |2 |10 |13 |2 |4 |9 |5 |1.50 |0.60 |0.75 | | | | | | | | | | | |17 | |12 |13|1815|<span style='color:#00B050'>16</span>|2017|16|15(12@MP)||14||<span style='color:#FF0000'>20||17||17 (14@MP)|</span>|17||20||16|12|12race
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| Pfitzinger|55-70/18 week|12 Week Plan|||Yes|18|12 |4 |29 |15 |1 |9 |16 |7 |1.00 |0.34 |0.37 | | | | | | | | |15|<span style='color:#00B050'>16</span>|15|18|18|15|21|20|16|15|17<span style='color:#FF0000'>22</span>|18|18||15(12@MP)|17|20||17|13|20||16||12race
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| Up to Pfitzinger| 55-70 Miles/12 week|Yes|24 Week Plan12|9 |2 |19 |15 |1 |5 |10 |165 |2.00 |170.63 | 0.71 | |13 | |17 | |18 | |19 | |20 | |14 | |20 |15|21<span style='color:#00B050'>17</span>|17|18||16(12@MP)||14||23||20||17(14@MP)||18||<span style='color:#FF0000'>21</span>|18|20||17|13|13race
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| Pfitzinger|70-85/18 week| Yes|18 Week Plan|16 |6 |43 |17 |0 |10 |17 |7 |0.00 |0.39 |0.39 | | | | | | |17 | |15<span style='color:#00B050'>17</span>|17|18|16|20|18|14||21|16|20||15(12@MP)||15||22||18|16|17(14@MP)|<span style='color:#FF0000'>24</span>|18|20|2018|22|17|13|13race
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| Pfitzinger||70-85/12 Week Plan||week|Yes|12|10 |2 |23 |17 |0 |6 |11 |5 |0.00 |0.43 |0.43 | | | | | | | | | | | | | | |<span style='color:#00B050'>17|</span>|18|19|17|18|20||16(12@MP)||2117|<span style='color:#FF0000'>22</span>|18||20||17|13|13race
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| Over 70 MilesPfitzinger| >85 (105)/18 week|Yes|24 Week Plan|18|15 |8 |47 |16 |160 |10 |17|7 |180.00 |0.42 |150.42 | |18 | |19 | |20 | |21 |<span style='color:#00B050'>16</span>|1517|18|20|20|2216|20|18||17(12@MP)22|20|16||<span style='color:#FF0000'>24</span>|13|20||18(15@MP)|22|18||22||20|21|17|13|13race
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| Pfitzinger|>85 (105)/12 week|18 Week PlanYes|12|10 |2 |23 |17 |0 |6 |11 |5 |0.00 |0.43 |0.43 | | | |17 | |18 | |16 | |19 | |20 | |16 |<span style='color:#00B050'>17</span>|2018|19|2217|18|16(12@MP)||16||2417|<span style='color:#FF0000'>22</span>|18||18(15@MP)||20||22||17|13|13race
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| 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| <span style='color:#00B050'>17</span>| 4| 20| 6| 6| 23| 6| 6| <span style='color:#FF0000'>26</span>| 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| <span style='color:#00B050'>17</span>| 6| 20| 6| 7| 23| 6| 7| <span style='color:#FF0000'>26</span>| 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| <span style='color:#00B050'>17</span>| 4| 20| 5| 6| 23| 6| 6| <span style='color:#FF0000'>26</span>| 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| <span style='color:#00B050'>17</span>| 4| 20| 6| 6| 23| 8| 6| 26| 10| 6| <span style='color:#FF0000'>28</span>| 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| <span style='color:#00B050'>17</span>| 4| 20| 6| 6| 23| 8| 6| 26| 10| 6| <span style='color:#FF0000'>28</span>| 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| <span style='color:#00B050'>17</span>| 4| 20| 6| 6| 23| 8| 6| 26| 10| 6| <span style='color:#FF0000'>28</span>| 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| <span style='color:#00B050'>17</span>| 6| 20| 8| 7| 23| 10| 7| 26| 12| 7| <span style='color:#FF0000'>29</span>| 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| <span style='color:#00B050'>17</span>| 6| 20| 8| 7| 23| 10| 7| 26|12 Week Plan|7|<span style='color:#FF0000'>29</span>|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| <span style='color:#00B050'>17</span>| 6|20| 8| 7| 23| 10| 7| 26| 12| 7| <span style='color:#FF0000'>29</span>| 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| <span style='color:#00B050'>17</span>| 6| 20| 8| 7| 23| 10| 7| 26| 12| 7| <span style='color:#FF0000'>29</span>| 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| <span style='color:#00B050'>16</span>| 4| 18| 6| 21| 8| 7| 24| 10| 7| 27| 12| 7| <span style='color:#FF0000'>30</span>| 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| <span style='color:#00B050'>16</span>| 12| 18| 14| <span style='color:#FF0000'>20</span>| 12| 8| race|-| Higdon| Intermediate 1| No|18| 4 | 2 | 11 | 6 | 9 | 3 | 8 | 5 | 0.99 | 0.40 |0.96 |19 | | | | | | | | 6| 9| 6| 11| 12| 9| 14| 15|11|<span style='color:#00B050'>17</span>|18| 13|<span style='color:#FF0000'>20</span>| 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| <span style='color:#00B050'>16</span>|17(| 12| 19| <span style='color:#FF0000'>20</span>| 12| 20| 12@MP)|20|2212| 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| <span style='color:#00B050'>16</span>| 17| 12| 19| <span style='color:#FF0000'>20</span>|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| <span style='color:#00B050'>16</span>|17| 12| 19| <span style='color:#FF0000'>20</span>| 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| <span style='color:#00B050'>16</span>| 18| <span style='color:#FF0000'>20</span>|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| <span style='color:#00B050'>16</span>| 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| <span style='color:#00B050'>16</span>| 10| 16| 10| 16| 10| 8| race
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Jack Daniels introduced his training plans in 1998, and he has justifiably been called "the world's greatest coach" by runner's world. Jack Daniels introduced the concept of specifying training paces based on fitness, and measuring fitness based on race performance, something other plans, including FIRST have built on. Most of the training books here include more than plan, but they are normally variations on a single underlying plan. However, the Jack Daniels book includes three plans ("Plan A", "Elite", and "To Finish Plan") that are so different I have considered them separately. Note that the first edition of Jack Daniels book had three marathon training plans, simply called A, B, and C. These three plans were much more alike than the plans in the second edition, and upgrading to the new copy of the book is definitely worthwhile.
==Jack Daniels Plan A ==
The "Plan A" varies with the runner's fitness and weekly mileage more than most. It generally has quite a long build up to the longer runs unless you are a fast runner doing high mileage. Plan A includes some significant speed work as part of the long run, far more than any other plan I've come across except Jack Daniels elite. I think that the Plan A is an excellent approach for an experience runner looking to improve their performance.
# Key Characteristics
## Training pace based on fitness.
## Two key workouts; speedwork and long run.
## Except for the two key workouts, all other running is left open, so it's possible to run as many or as few days per week as you choose.
## Many long runs include speedwork which requires a high degree of fortitude.
## Initial Ramp (mileage increase/week from start to 16): Generally quite low at around 0.6-0.75, but watch out as the plans for higher mileage, faster runners jump into longer runs quickly.
## Core Ramp (mileage increase/week from 16 to max): Lower than most at 0.3 to 0.5.
# Pros
## Precise training paces and distances provided for quality runs.
# Cons
## Working out the details of the plan for each individual is complicated, though my [[VDOT Calculator]] will generate each workout based on your fitness and mileage goals.
## There is no obvious way of adjusting the training paces for hilly terrain.
==Jack Daniels Elite Plan ==
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. This plan is intended for elite marathon runners with a race time of 2:10 or less (VDOT 77+), but it is possible to scale it down for lesser runners. The plan includes a lot more long runs than Plan A, and more than any other except the high mileage versions of Pfitzinger.
# Key Characteristics
## Training pace based on fitness.
## Two key workouts; speedwork and long run
## Except for the two key workouts, all other running is left open, so it's possible to run as many or as few days per week as you choose.
## Nearly all of the long runs include speedwork. Consider this 18 mile long run for a 3 hour marathon runner: 6@8:09, 6@ 6:56, 1 @ 6:32, 3 @ 6:56, 1 6:32, 1 @ 6:56. That's a brutal training run, but one that will build a lot of endurance and confidence if you can do it.
## There are a lots of longer long runs; typically 16 or more runs of 16+ miles and 11 runs of 20+ miles.
## Initial Ramp (mileage increase/week from start to 16): You need to be doing 16+ mile plans regularly before considering this plan.
## Core Ramp (mileage increase/week from 16 to max): Moderate at around 0.5.
# Pros
## Precise training paces and distances provided for quality runs.
# Cons
## Working out the details of the plan for each individual is complicated, though my [[VDOT Calculator]] will generate each workout based on your fitness and mileage goals.
## There is no obvious way of adjusting the training paces for hilly terrain.
==Jack Daniels "To Finish" Plan ==
While I think that Jack Daniels "Plan A" and elite plan are both great, I'm not sure the "To Finish Plan" is adequate. The longest long runs for a 4 hour marathon runner are only 14 miles, so I don't recommend this plan.
=FIRST's Run less, run faster=
[[File:FIRST.jpg|right|thumb|200px|[http://www.amazon.com/dp/159486649X FIRST's Run less, run faster].]]
''Main article: [[FIRST]]''
The [[FIRST]] (Furman Institute of Running and Scientific Training) plan is an evolution of the Jack Daniels approach and is described in the book [http://www.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Run Less, Run Faster]. It is also the only plan I have come across that actually attempts a scientific evaluation of their training methodology. Like Jack Daniels it provides specific training paces based on fitness level for clearly defined workouts. The unique attribute of [[FIRST]] is that it combines 3 days per week of running with two days of cross training. The three days of running are a long run, a tempo run, and an interval training session. This makes [[FIRST]] a tough training plan, as every run is a hard workout, with no easy "fun" running. It is possible to use this training plan without the two days of cross training but according to the Furman Institute their research has shown that this is less effective.
# Key Characteristics
## Run 3 days/week, cross train 2 days/week.
## Each week includes a tempo run, an interval run, and a long run.
## Ramps (mileage increase/week): The ramp up is a little steep for the novice FIRST plans, but for the main plan you have to be used to running 16-20 miles before you start.
# Pros
## Training pace based on fitness.
## [[Long Run| Long runs]] are not at a slow pace, but between marathon pace and marathon pace + 30 seconds.
## Precise training paces and distances provided for all runs.
## A great option for a triathlete or other multisport athlete.
# Cons
## Some runners find the workouts too hard, especially if they are not used to speedwork.
## No easy, fun running.
## You have to like cross training.
Note that the second edition is remarkably similar to the original, and it's probably not worth upgrading. The second edition has 5K training paces that now include 30-40 min 5K, don't cover 15-16 min 5K pace. Also the novice marathon plan is now in the book rather than just on the web.
=Pfitzinger's Advanced Marathoning=
[[File:AdvancedMarathoning.jpg|right|thumb|200px|[http://www.amazon.com/dp/0736074600 Pfitzinger's Advanced Marathoning].]]
This plan is specifically for experienced marathon runners looking to improve their performance. There are no beginner or intermediate plans, but there are multiple plans depending on miles per week and number of weeks. The book includes some good plans with basic guidance around training, but not as sophisticated as Jack Daniels or [[FIRST]]. The plans involve a lot of long and medium long runs, and some speedwork.
# Key Characteristics
## Depending on the mileage, you run from 4-5 days/week up to 7 days/week.
## Two key workouts; speedwork and long run, with other running left open.
## One or two medium long runs per week in addition to the long run.
## Initial Ramp (mileage increase/week from start to 16): You need to be doing 16+ mile plans regularly before considering this plan.
## Core Ramp (mileage increase/week from 16 to max): Low to moderate at around 0.3 to 0.6.
# Pros
## The focus on advanced runners and the marathon gives the book some useful specificity.
## These plans take in to account the runner's weekly mileage, providing four unique sets of plans.
## This plan prescribes far more long runs than any other except Jack Daniels elite. Depending on your mileage, you will have 10-16 runs of 16 miles or more and 3-8 runs of 20 miles or more.
# Cons
## Some broad guidance for training paces and distances provided. For instance, there is a note that the long runs should be 10% to 20% slower than goal marathon pace, but there is no advice on how to do the calculation, or tables to use.
## No significant speed work on the long runs, something I believe is important for high level marathon training plan.
=Jeff Galloway's You can do it!=
[[File:GallowayMarathon.jpg|right|thumb|200px|[http://www.amazon.com/dp/093607048X Jeff Galloway's You can do it!]]]
The Jeff Galloway training program is based around taking [[Walking Breaks]] to increase the distance that can be covered, and to run as slowly. These plans are a good candidate for a 4:30-5:30 marathon runner and probably the best option for 5:30+ hour marathon runners. In addition they may be appropriate for people whose injury history makes running the marathon distance continuously problematic.
# Key Characteristics
## Walk/run pattern to cover the distance
## Some longer long runs, including 26-30 miles in training
## Initial Ramp (mileage increase/week from start to 16): Moderate at around 0.5 to 0.6.
## Core Ramp (mileage increase/week from 16 to max): Moderate at around 0.5 to 0.6.
# Pros
## The walk/run approach is idea for slower runners
# Cons
## Using a run/walk for a faster marathon, especially sub 3:30 does not seem ideal.
## No speedwork.
=Hal Higdon's Ultimate Training Guide=
[[File:HigdonMarathon.jpg|right|thumb|200px|[http://www.amazon.com/dp/1609612248 Hal Higdon's Ultimate Training Guide].]]
Hal Higdon's book includes five different plans, plus there are additional plans freely available on the [http://www.halhigdon.com/marathon/Mar00index.htm web]. You can also purchase more detailed versions of the plans online for between $20 and $40. There are a solid set of plans, with a wide variety to choose from.
# Key Characteristics
## Plans at many different levels.
## The option of buying a plan with extra tips and advice for each run.
## The more advanced plans use a marathon pace run one day, followed by a long run the next day.
## Initial Ramp (mileage increase/week from start to 16): Rather steep at around 0.8 to 1.0.
## Core Ramp (mileage increase/week from 16 to max): Steep at around 1.0.
# Pros
## The web plans are free.
## You can purchase versions with extra tips for each run.
## The back to back MP + long run can be an effective training technique.
# Cons
## Having to relatively longer runs back-to-back requires you to commit time on both Saturday and Sunday, or have more freedom than most people during the week.
## The large number of plans can make it tricky to decide between them.
=Waitz's Run your first marathon=
[[File:Run-Your-First-Marathon.jpg|right|thumb|200px|[http://www.amazon.com/dp/1616080361 Waitz's Run your first marathon].]]
This book is by the nine time winner of the New York City Marathon, and the focus of the book is, as the name suggests, all about a first-time marathon. There is only a single plan, but because the plan is short, the buildup of distance is too quick, so there is a higher risk of injury.
# Key Characteristics
## A single plan focused on the novice marathoner.
## Initial Ramp (mileage increase/week from start to 16): Rather too steep at 1.0 as the plan is short.
## Core Ramp (mileage increase/week from 16 to max): Way too steep at 2.0.
# Pros
## The initial buildup to the first 16 mile run is quite gradual and linear.
## The plan is only 16 weeks long, so if you don't have many weeks before the race this is a good option.
## While this plan does not provide as many long runs as would be ideal, it is probably a good compromise between effectiveness and time commitment.
# Cons
## Obviously this is limited to a first-time marathoner.
=Hanson's Marathon Method=
The Hanson's Marathon Method is unusual in that it generally limits your longest run to 16 miles. This approach is based around the concern that a longer run that the athlete is not prepared for can result in injury, and is unlikely to improve fitness. I agree completely with their concern, but I believe that the solution is not to avoid the longer distance runs, but to build up the level of fitness gradually enough that the athlete is well-prepared. I disagree with the Hanson's Marathon method approach in a number of ways:
* The plan suggests that there 16 mile long run simulates the last 16 miles of the marathon not the first. However the plan has two short easy runs on the preceding days allowing for relatively good recovery.
* The Hanson plan places to have a scientific basis, but only quotes anecdotal advice from coaches. I have been able to find remarkably little [[The Science of the Long Run| scientific evidence concerning the long run]], and none of it supports the Hanson's ideas.
* While the Hanson plan states that 16 miles is the longest long run, they actually have a table of distance based on weekly mileage. For a runner doing 40 miles per week, they limit the long run to 10-12 miles. (10-12 @ 40 MPW, 12.5-15 @ 50 MPW, 15-18 @ 60 MPW, 17.5-21 @ 70 MPW.)
* The training paces vary with your marathon goal, which is a significant difference from the Jack Daniel's or FIRST approaches, where your training pace is based on your previous result, rather than your aspiration. An athlete's goal might be a 2:30 finish, but if their prior finish is four hours, then the Hanson approach will have them training way too fast.
* The marathon pace is between 30-45 seconds/mile slower than race pace. Personally, I don't believe that a 16 mile long run at 45 seconds per mile slower than race pace prepares an athlete adequately. That distance and pace represents only about half the effort required for the race itself (using glycogen depletion equations as a proxy for effort). Limiting the long run to 10-12 miles seems barely adequate for the half marathon, let alone the marathon.
* The only category of runners that I believe should consider the Hanson plan are those who are experienced marathoners with plenty of endurance, but are unable to find the time to train, and are looking to simply complete the race.
=Other Plans=
There are a number of plans I’ve excluded from the comparison for various reasons.
==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 , but these plansare $30 per plan, but nothing to differentiate making them from other plansremarkably expensive. * Key Characteristics** A series of simple plans with nothing unusual; the ‘vanilla’ option* Plan ==Runners World SmartCoach==Runners World has a web application called [http://wwwsmartcoach.runnersworld.com/article/0,7120,s6-238-244--6946-2-3X5X7-4,00.html BeginnerSmartCoach]** Duration: 16 weeks** Long Runs: 16, 18, 20** Quality Runs: Some basic intervals and uphill that generates customized training** Run 3 or 4 days/week* Plan [http://www.runnersworldplans.com/article/0You input a race time,7120your weekly mileage,s6-238-244--6946-3-3X5X7-4training effort,00.html Intermediate]** Duration: 16 weeks** Long Runs: 16, 16, 17, 8, 18, 19schedule length and when you want to start, 20** Quality Runs: Most weeks include 3 runs with some basic speedwork** Run 5 days/week* Plan [http://wwwthen you get a plan based on that information.runnersworld.com/article/0The approach is based around the work of Jack Daniels and other coaches,7120,s6-238-244--6946-4-3X5X7-4,00but does not use Jack Daniels specific formula.html Advanced]** Duration: 16 weeks** Long Runs: 18You can get a single plan for free, 18, 20but any changes to the plan require you to have a subscription, which is $10, 20, 22, 20 (some with hills, some with last 15 minutes @ tempo)** Quality Runs: Most weeks include 3 runs with speedwork including intervals and tempo** Run 5 days/week* Source http://wwwmonth.runnersworld.com/article/0The flexible nature of the application makes it hard to evaluate,7120and because it's an online application,s6-238-244-255-6946-0,00the algorithm for generating the plans can also change without notice.html