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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]]s, 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 training methodology or other advice. This comparison does not attempt to be comprehensive review of all plans, but to cover a few of the most popular plans.
=Unique Aspects of the Plans=
This summary attempts to distill each of the plans into their unique points.
* '''Higdon'''. The easier plans are 'vanilla', while the harder ones include back to back long runs.
* '''Waitz'''. Only a single, simple plan for first time marathon runners.
=The will to win=
As Juma Ikangaa said, "The will to win means nothing without the will to prepare." The plans below can work, but they are not guaranteed to produce success, as long distance running requires a big commitment of time and effort. It is vital to count the cost that this training requires; none of these plans will help you if you don't follow them.
=Mid plan adjustments and the golden rule of training=
The [[Golden Rule of Training]] is "to stay injury free so you can continue training". While this sounds obvious, it can be hard to follow. If you are struggling with a particular training plan, either unable to complete the workouts, or the workouts leave you feeling wiped out, then it's probably better to change your plan than to continue on. It's far better to arrive at the start line slightly undertrained than burned out or injured. You may have to find a different plan, or modify the workouts in your existing plan, though the latter can be tricky. Depending on how far through your training cycle you are, and how badly your suffering, the adjustment varies. Here are some possible modifications.
** The Hansen plan has found success with runners who have previously burned out on other plans, but it's unclear if it would be viable to swap that Hansen plan part way through a training cycle.
* Depending on the severity of your problem it may be better to give up on your chosen race, and restart your training cycle, targeting a later date.
=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. I've added some notes on each plan where I believe modifications are advisable.
=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 Run]]s 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 Run]]s. 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.
=Difficulty and Benefit=
Different people will respond differently to any given training plan. Some people will respond well and become fitter, some will not be stressed enough and won't improve, while others will be stressed too much and become injured or unable to [[Supercompensation| Supercompensate]]. A plan that has a higher level of training stress will produce a greater benefit in the subset of the population that can withstand the stress, but will have a larger number of people that become injured or unable to adapt. Thus, a harder plan may have strong advocates, but it may not be suitable for a wider population.
=Want to look for in the marathon training plan=
Marathon training plans differ but at least partly because there is no consensus on what is best. I think however there are some key attributes to consider.
* '''Longest Run'''. There is some controversy over the length of the longest [[Long Run]]. I believe that it is better to have a longer longest run as this provides better preparation. However, this is only true if you build up to these longer runs gradually enough that you can recover well. A [[Long Run]] that leaves you overly fatigued will not benefit you. It's better to reach the start line slightly undertrained, than injured or burned out.
=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 0-5 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. Likewise, a rating of 5 does not mean it will work, just it's a better candidate. As always, I'd like to hear from anyone that disagrees ;}
# '''Like or hate speed work''': Some plans include a lot more speed work than others, and different runners either enjoy or hate doing speed work. Also some runners find themselves easily injured by speed work, and need to avoid it.
{{:A Comparison of Marathon Training Plans-Include}}
=Best plan for experienced marathoners=
My preferred training plans for experienced marathoners are FIRST, and Jack Daniel's Plan A. There are other well established plans that can work well, but these two are my favorites. So how do they compare?
** Jack Daniels plans incorporate various speed work sessions with the aim for longer runs, something I believe is a powerful training stimulus. The [[Long Run]] pace is an offset from your marathon pace that is proportional to your fitness, something I believe is better than the FIRST approach.
So what's my conclusion? I believe that if you use the Jack Daniels approach and train 3 to 4 days per week, you end up with a superior training approach than FIRST, but it's not a vast difference.
=Best plan for newbies=
It is much harder to recommend the best overall plans for first-time marathon runners because their situation and objectives can vary so widely. First-time marathon runners could be highly experienced of racing shorter distances, or completely new to structured training. They could be aiming for a competitive finish, or just hoping to survive. Therefore, I'd recommend you read the suitability comparison above, and understand how I've characterized each type of first-time runner.
** If you just wish to finish, then yet again Galloway is a great option, or you could consider the Hal Higdon novice plan.
** If you're hoping to perform well then look at Jack Daniels Plan A or FIRST.
=The Plans=
This section describes each of the plans in more detail.
==Jack Daniels Running Formula ==
[[File:daniels-running-formula.jpg|right|thumb|200px|[http://www.amazon.com/dp/0736054928 Jack Daniels Running Formula].]]
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.
## '''5:30+''': 0. Use Galloway.
## '''Speedwork'''. You have to be prepared to do speed work with this plan
===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 Run]]s than Plan A, and more than any other except the high mileage versions of Pfitzinger.
## '''5:30+''': 0. Use Galloway.
## '''Speedwork'''. You have to be prepared to do speed work with this plan.
===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 Run]]s 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].]]
## '''Speedwork'''. This plan has two speed work sessions per week, and no easy running, so you have to really like speed work.
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.
==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!]]]
## '''5:30+''': 5. I believe that the [[Walking Breaks| run/walk]] approach is the only viable approach for runners finishing in 5:30 or more.
## '''Speedwork'''. There is no speed work in this plan.
==Hanson's Marathon Method==
The Hanson's Marathon Method has gained attention because it limits the longest [[Long Run]] to 16 miles. This approach is based around the concern that a longer run 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. However, what the Hanson plans black lack in long runs, they make up for in marathon paced midweek running, and many runners have had great success with Hanson.
* Key Characteristics
** [[Long Run]] limited to 16 miles.
* Modifications
** Dropping one of the midweek short easy runs to improve rest and recovery might improve the fitness gains, but it also might undermine the accumulated fatigue that the authors believe are necessary to make sure that distance [[Long Run]]s a sufficient.
** It may be possible to use the sample elite training plan in the appendix of the book, but it does not seem like it's intended for that purpose.
* [[Overtraining]] risk
** This plan seems to have the good success with runners that have previously burned out on other plans.
** {{MarathonImprover}}: 3. The effectiveness of the plan is likely to depend on your running history. If you have built up a good level of endurance, then these plans may work for you by focusing on lots of marathon paced running. However, I would recommend the Jack Daniels Plan A on three days a week.
** {{MarathonEnthusiast}}: 2. The different characteristics of these plans might be appropriate, but , I'd suggest trying Jack Daniels Plan A on three days a week or FIRST.
** {{MarathonElite}}: 0. I don't believe this plan is suitable for elite runners due to the shorter [[Long Run]]s, and because it seems like the Hanson's use a different approach with their elite runners. Check out the If you look at their example elite plan in the appendix and if this approach appeals, look at you'll see long runs in the 18-21 mile range. The Hanson web plans's have remarkable success with elite runners; it's just not with this plan. (I've not looked at the Hanson web plansto know if they provide different approaches there.)
** '''Limited Training Time''': 2. While not as demanding as some plans, this does require you to find time for a 10 mile midweek run, and to moderately [[Long Run]]s at the weekend. However, if your time limit is the longest single block, then the shorter [[Long Run]]s might be an advantage to you.
** '''Traditionalist''': 0. This is far from a traditional plan.
** '''5:30+''': 0. Use Galloway.
** '''Speedwork'''. You have to be prepared to do speed work with this plan
==Hal Higdon's Ultimate Training Guide==
[[File:HigdonMarathon.jpg|right|thumb|200px|[http://www.amazon.com/dp/1609612248 Hal Higdon's Ultimate Training Guide].]]
## '''5:30+''': 0. Use Galloway.
## '''Speedwork'''. There is no speed work in the lower plans, with a little in the advanced plans.
==Pfitzinger's Advanced Marathoning==
[[File:AdvancedMarathoning.jpg|right|thumb|200px|[http://www.amazon.com/dp/0736074600 Pfitzinger's Advanced Marathoning].]]
## '''5:30+''': 0. Use Galloway.
## '''Speedwork'''. This plan generally has one speed work sessions per week, , but it's mostly about pounding out the mileage.
==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].]]
## '''5:30+''': 0. Use Galloway.
## '''Speedwork'''. There is no speed work in this plan.
=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, but these plans are $30 per plan, making them remarkably expensive.
==Runners World SmartCoach==
Runners World has a web application called [http://smartcoach.runnersworld.com/ SmartCoach] 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. You can get a single plan for free, but any changes to the plan require you to have a subscription, which is $10/month. The flexible nature of the application makes it hard to evaluate, and because it's an online application, the algorithm for generating the plans can also change without notice.