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A Comparison of Marathon Training Plans

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{{DISPLAYTITLE:A comparison of the best marathon training plans}}

[[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 This comparison covers many of the most popular marathon 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 has 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.

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# * '''Beginner''': A first time marathon runner with no background in speedwork or hard racing at shorter distances.# * '''Novice''': A first time marathon runner, or someone who not run a marathon for some time, but has some experience of speedwork or racing at shorter distances. # * '''Ringer''': A first time marathoner who has lots of experience and talent at racing shorter distances. # * '''Maintenance''': A regular marathon runner who is looking to keep their performance, but not intending to work hard on improving their time. # * '''Improver''': A runner who has run several marathons and is hoping to improve their performance. An improver will have not trained hard in the past, so may have the ability to improve significantly. # * '''Enthusiast''': This is a runner who has trained hard for marathons in the past and is looking for ways of optimizing their performance. # * '''Elite''': A runner who is prepared to work 'as hard as it takes' to improve performance and typically is a faster marathon runner.# * '''Limited Training Time''': Here I'm thinking of time for training during the week, rather than the number of weeks to the race. # * '''Traditionalist''': this is someone looking for an established, traditional plan with no particular innovation and novelty.# * '''Triathlete/Multisport Athlete''': These athletes need to have time to dedicate to overtraining, so I plan that has days that can be used for other exercise methods is particularly applicable.# * '''Prior [[Overtraining]]'''. Some runners have trained for marathons on plans that have resulted in them feeling overtrained. This can be due to a lack of rest, or the training stress ramping up too quickly. The [[Overtraining]] could be [[Overuse]], [[Too Much Too Soon]], or full [[Overtraining Syndrome]]. These runners may benefit from a much lower intensity training plan, or one with much more rest, especially if they can carry some of their endurance forward from their prior training.# * '''Time categories''': Some plans are better suited to faster or slower runners.# * '''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=

===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 Run]]s 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. # * Modifications## ** I believe that you should use this training plan with three or four days a week of running. To do this, you will probably need to ignore some of Jack Daniels advice, and configure the plan as if you were running more miles per week than you actually will.# * [[Overtraining]] risk## ** If you only run three or four days per week, they should be a low to moderate risk of [[Overtraining]].## ** It is <span style='color:#FF0000'>critical </span>that you select training paces based on your actual fitness measured by a previous race. Using training paces based on your target finish time will increase the risk of [[Overtraining]] and likely reduce the effectiveness of your training.# * 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.# * {{MarathonGoodFor}}:## ** {{MarathonBeginner}}: 1. This plan probably has too much speed work for a beginner, and adding speed work to the requirements of the [[Long Run]] is likely to be excessive. Look at Galloway or Higdon instead.## ** {{MarathonNovice}}: 2. This plan can have a very gentle ramp-up, and you probably only have to be trained up for a 10K distance before starting this plan.## ** {{MarathonRinger}}: 4. This plan can have a very gentle ramp-up, and this plan can also make good use of the runners existing performance.## ** {{MarathonMaintenance}}: 2. This plan is typically for someone wanting to improve, and is more work than you need for simple maintenance.## ** {{MarathonImprover}}: 4. This is a great plan someone looking to improve, with the combination of speed work, [[Long Run]]s, and speed work in the [[Long Run]]s.## ** {{MarathonEnthusiast}}: 5. This is one of the top plans for an enthusiast. Consider the FIRST plan if you think you can handle two speed work sessions per week, and you don't want to do much easy running. However, the speed work in the [[Long Run]]s gives this plan advantage over FIRST.## ** {{MarathonElite}}: 43. This is a worthy contender possibility for elites, but you're probably better off with the elite plan.## ** '''Limited Training Time''': 5. You can do this plan on three days per week and the midweek session is not overly long.## ** '''Traditionalist''': 3. This plan differs a little bit from the traditional marathon training plan by including speed work in the [[Long Run]].## ** '''Triathlete/Multisport''': 5. It would be possible to do this plan on just the two quality workouts, and use the other days for your other sport specific training.## ** '''Prior [[Overtraining]]''': 5. By reducing your running to three days per week, the added rest should be good at preventing [[Overtraining]] while leveraging your prior fitness.## ** '''Sub 3:00''': 5. This plan adapts well to fast runners.## ** '''3:00-4:30''': 5. This plan adapts well to mid-pack runners.## ** '''4:30-5:30''': 3. This plan could work, but you're probably better off with Galloway.## ** '''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.

# * 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 Run]]s 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 lot of longer [[Long Run]]s; 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.# * Modifications## ** I believe that you should use this training plan with four days a week of running. To do this, you will probably need to ignore some of Jack Daniels advice, and configure the plan as if you were running more miles per week than you actually will.# * [[Overtraining]] risk## ** If you only run four days per week, they should be a moderate risk of [[Overtraining]]. However, running more days per week may dramatically increase the risk of [[Overtraining]].## ** It is <span style='color:#FF0000'>critical </span>that you select training paces based on your actual fitness measured by a previous race. Using training paces based on your target finish time will increase the risk of [[Overtraining]] and likely reduce the effectiveness of your training.# * {{MarathonGoodFor}}:## ** {{MarathonBeginner}}: 0. This is an elite plan that is unsuitable for newbies. Look at Galloway or Higdon instead.## ** {{MarathonNovice}}: 0. This is an elite plan that is unsuitable for newbies. ## ** {{MarathonRinger}}: 1. If you really are an elite level runner at shorter distances, then this plan might work for you, otherwise avoid it.## ** {{MarathonMaintenance}}: 0. This plan is an elite plan.## ** {{MarathonImprover}}: 3. This is likely to be too intense, but depending on your level of fitness and commitment it might work for you. However, you're probably better off with Plan A, or FIRST.## ** {{MarathonEnthusiast}}: 4. This is may be too intense, but it's worth considering. Evaluate your level of fitness and commitment carefully, and compare this plan with Plan A and FIRST.## ** {{MarathonElite}}: 54. This is my pick of training plans for elite runners, though any true elite will have their own coach. It is demanding with significant speed work, including speed work on the [[Long Run]]. However, when combined with plenty of rest and recovery this plan could deliver great results. If ## ** '''Limited Training Time''': 4. You can do this plan on four days per week and the midweek session is not overly long.## ** '''Traditionalist''': 3. This plan differs a little bit from the traditional marathon training plan by including speed work in the [[Long Run]].## ** '''Triathlete/Multisport''': 3. It would be possible to do this plan on just the two quality workouts, but the level of training intensity required by this plan may make it tricky to do any meaningful training on your other sport.## ** '''Prior [[Overtraining]]''': 0. If you have a history of [[Overtraining]], then this plan is likely to be too intense.## ** '''Sub 3:00''': 5. This plan focuses on fast runners.## ** '''3:00-4:30''': 5. This plan is not really designed for mid-pack runners, but it may be viable depending on your level of endurance and commitment.## ** '''4:30-5:30''': 0. Avoid this plan and look at Galloway.## ** '''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.

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.## ** The [[Long Run]]s are not at a slow pace, but between marathon pace and marathon pace + 60 seconds. While there is no speedwork per se in the [[Long Run]]s, the [[Long Run]]s at marathon pace are good idea.## ** 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.# * Modifications## ** This plan does not require any obvious modifications. It might be reasonable to add some speed work into the [[Long Run]] based on the Jack Daniels program, or convert the tempo run into a medium long easier pace run.# * [[Overtraining]] risk## ** Only running three days per week does help reduce the risk of [[Overtraining]]. However, because those three runs are all extremely tough the risk of [[Overtraining]] may be a little higher than you'd expect. Also, the risk of [[Overtraining]] is likely to depend on the nature and intensity of the cross training you do. Overall, I would rate this plan as low to moderate risk of [[Overtraining]].## ** It is <span style='color:#FF0000'>critical </span>that you select training paces based on your actual fitness measured by a previous race. Using training paces based on your target finish time will increase the risk of [[Overtraining]] and likely reduce the effectiveness of your training.# * {{MarathonGoodFor}}:## ** {{MarathonBeginner}}: 1. Even of the novice plan probably has too much speed work for a beginner, and adding speed work to the requirements of the [[Long Run]] is likely to be excessive. Look at Galloway or Higdon instead.## ** {{MarathonNovice}}: 2. The novice plan has a reasonably gentle ramp-up, but you probably have to be trained up for a half marathon distance before starting this plan, as it is quite short.## ** {{MarathonRinger}}: 3. The novice plan could work well for you, but the standard plan requires you to have run prior marathons before starting. If you have incorporated over distance training runs for the half marathon distance, then the standard plan becomes more reasonable.## ** {{MarathonMaintenance}}: 2. This plan is typically for someone wanting to improve, and is more work than you need for simple maintenance.## ** {{MarathonImprover}}: 4. This is a great plan someone looking to improve, but be careful if you've not done a lot of speed work before.## ** {{MarathonEnthusiast}}: 4. This is one of the top plans if you think you can handle two speed work sessions per week. However, I think the speed work during the [[Long Run]]s gives the Jack Daniels plans an edge over the FIRST plan.## ** {{MarathonElite}}: 32. This is a worthy reasonable contender for elites, but you're probably better off with the Jack Daniels Elite Plan.## ** '''Limited Training Time''': 4. This plan requires three days per week, but he needs to do two days of cross training as well.## ** '''Traditionalist''': 2. This plan is rather different from the traditional marathon training plan by only having three days of high intensity running per week.## ** '''Triathlete/Multisport''': 5. This plan naturally incorporates to cross training days per week, making it a good choice for multisport athletes. ## ** '''Prior [[Overtraining]]''': 3. While reducing your running to three days per week will help prevent [[Overtraining]], having all three runs as high intensity does increase the risk of [[Overtraining]]. I would rate this plan has a low to moderate risk## ** '''Sub 3:00''': 5. This plan adapts well to fast runners.## ** '''3:00-4:30''': 5. This plan adapts well to mid-pack runners.## ** '''4:30-5:30''': 3. This plan could work, but you're probably better off with Galloway.## ** '''5:30+''': 0. Use Galloway.## ** '''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!]]]

The Jeff Galloway training program is based around taking [[Walking Breaks]] to increase the distance that can be covered, and to run 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 ## ** [[Walking Breaks| run/walk]] pattern to cover the distance. ## ** Some longer [[Long Run]]s, 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 [[Walking Breaks| run/walk]] approach is ideal for slower runners.## ** Faster runners can use [[Walking Breaks]] to build endurance. # * Cons## ** Using a [[Walking Breaks| run/walk]] for a faster marathon, especially sub 3:30 does not seem ideal.## ** No speedwork.# * Modifications## ** It may be possible to combine this plan's longer run approach with the speed work from a Jack Daniels or FIRST plan. ## ** Using the occasional longer Long Run from Galloway within another plan might be effective. # * [[Overtraining]] risk## ** The [[Overtraining]] risk should be quite low for this plan in spite of the remarkably long length [[Long Run]]s. # * {{MarathonGoodFor}}:## ** {{MarathonBeginner}}: 4. This is probably the best plan for beginners unless you are unusually fast. The plan has a gradual buildup from quite a low mileage and it uses the [[Walking Breaks| run/walk]] approach to allow for marathon length [[Long Run]]s.## ** {{MarathonNovice}}: 3. This is a good candidate for novice marathon runners who are looking for a plan that has a great chance of getting them through the race successfully, and are prepared to accept that they probably won't improve overall fitness due to the lack of speed work.## ** {{MarathonRinger}}: 1. While a ringer could consider this plan, they probably don't need to use a [[Walking Breaks| run/walk]] approach.## ** {{MarathonMaintenance}}: 3. This plan could suit someone looking to maintain their performance remarkably well, though the time commitment of the [[Long Run]]s may be an issue.## ** {{MarathonImprover}}: 1. This plan is unlikely to help you improve your prior performance unless you are actually in the [[Overtraining]] category.## ** {{MarathonEnthusiast}}: 1. This is probably a poor choice unless you are looking to try something different.## ** {{MarathonElite}}: 0. I don't believe that the [[Walking Breaks| run/walk]] approach is likely to be successful for elite runner.## ** '''Limited Training Time''': 0. The [[Walking Breaks| run/walk]] approach does take more training time.## ** '''Traditionalist''': 2. While the overall structure may be quite traditional, the [[Walking Breaks| run/walk]] approach is rather radical.## ** '''Triathlete/Multisport''': 4. There are plenty of days for cross training in this plan, and the reduced impact from [[Walking Breaks| run/walk]] may impact the other sports far less than other plans.## ** '''Prior [[Overtraining]]''': 4. The change to a [[Walking Breaks| run/walk]] approach might provide the recovery you need from prior [[Overtraining]], while allowing an increase in endurance.## ** '''Sub 3:00''': 0. I don't believe the [[Walking Breaks| run/walk]] is appropriate for fast runners for all of the training.## ** '''3:00-4:30''': 2. This plan can work well for mid-pack runners, though with the foster end of the spectrum were walking break impacts pace significantly## ** '''4:30-5:30''': 5. I believe this is the best plan for slower runners. The range of paces covered means that it is difficult to run slower than marathon pace without becoming too slow to be efficient.## ** '''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 lack in long runs, they make up for in marathon paced midweek running, and many runners have had great success with Hanson.

** {{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}}: 03. I don't believe this the plan as it is suitable good 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. If you look at their example elite plan in the appendix you'll see long runs in the 18-21 mile range. The Hanson's have remarkable success with elite runners; it's just not with this plan. (I've not looked at the Hanson web plans to 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.

[[File:HigdonMarathon.jpg|right|thumb|200px|[http://www.amazon.com/dp/1609612248 Hal Higdon's Ultimate Training Guide].]]

In many ways most of the Higdon plans define the traditional, 'vanilla' marathon training plan. 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.

# * Key Characteristics ## ** Plans at many different levels with the option of buying a plan with extra tips and advice for each run.## ** The easier plans have easy running midweek combined with a Long Run at the weekend. ## ** The more advanced plans use a marathon pace run one day, followed by a [[Long Run]] the next day, as well as some speedwork. ## ** 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 and you can purchase versions with extra tips for each run.## ** The back to back MP + [[Long Run]] in the more advanced programs can be an effective training technique. # * Cons## ** For the more advanced plans you have relatively longer runs back-to-back that 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.# * Modifications## ** For novice, intermediate 1, intermediate 2, and advanced 1, I would be inclined to drop one or two of the midweek easy runs, and possibly increase the length of the remaining midweek easy run.## ** For advanced 2 I would be inclined to drop the two of the midweek easy runs and use the time for rest.## ** I would change the cross training day into a rest day for all plans.# * [[Overtraining]] risk## ** The risk of [[Overtraining]] is probably low for the novice plan as it has two rest days.## ** The risk of [[Overtraining]] from the intermediate plans is moderate to high because of the back-to-back [[Long Run]]s. If you don't convert the cross training day to rest day, [[Overtraining]] risk is higher.## ** The advanced plans have a moderate to high risk of [[Overtraining]] due to the lack of rest and the demanding back-to-back [[Long Run]]s.# * {{MarathonGoodFor}}:## ** {{MarathonBeginner}}: 3. The novice plan is worth considering as it has a gradual buildup and the scope for a reasonable amount of rest.## ** {{MarathonNovice}}: 3. One of the two intermediate plans may work well, but be cautious of the fatigue building up from the back-to-back [[Long Run]]s.## ** {{MarathonRinger}}: 2. While it may be worth a ringer considering one of the two intermediate plans, I believe that the Jack Daniels Plan A or FIRST would be a much better bet.## ** {{MarathonMaintenance}}: 4. The intermediate one or possibly even the novice plan might work well for someone just looking to maintain their prior marathon fitness.## ** {{MarathonImprover}}: 2. The intermediate or advanced plans could provide some significant improvement, but this has to be weighed up against the risk of [[Overtraining]]. With modifications to improve the recovery and rest time, I might bump this up to a 3 rating. I believe that the Jack Daniels Plan A or FIRST would be a much better bet## ** {{MarathonEnthusiast}}: 2. The advanced plans look okay, but have enough [[Overtraining]] risk to make me cautious. I think that the Jack Daniels Plan A, or FIRST would be a better approach, or even the Jack Daniels Elite Plan or even Pfitzinger's Advanced Marathoning.## ** {{MarathonElite}}: 0. These plans lack the sophistication for a high level runner. I think that the Jack Daniels Elite Plan or even Pfitzinger's Advanced Marathoning would be better Also consider Jack Daniels Plan A or FIRST.## ** '''Limited Training Time''': 2. In terms of training time this is a middle-of-the-road plan.## ** '''Traditionalist''': 4. This is generally a fairly traditional pan, with the exception of the back-to-back [[Long Run]]s.## ** '''Triathlete/Multisport''': 2. The lower end plans include options for cross training, but these are probably better used as rest days. ## ** '''Prior [[Overtraining]]''': 0. Most of these plans have a significant risk of [[Overtraining]].## ** '''Sub 3:00''': 2. This plan adapts well to fast runners.## ** '''3:00-4:30''': 3. This plan is probably a stretch for mid-pack runners.## ** '''4:30-5:30''': 2. The novice, or possibly the intermediate-1, plans might work okay, but I think Galloway is a far better bet.## ** '''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].]]

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 interesting 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 Run]]s, and some speedwork, with the higher mileage plans having little rest and recovery.

# * Key Characteristics ## ** Depending on the mileage, you run from 4-5 days/week up to 7 days/week, with the two highest mileage plans requiring you to run twice a day (doubles).## ** One or two medium [[Long Run]]s per week in addition to the [[Long Run]]. The higher mileage plans require you to run 13-15 miles midweek, with the highest mileage plans having two runs totaling over 20 miles midweek.## ** 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 Run]]s 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. ## ** While there is no speedwork per se in the [[Long Run]]s, a number of the [[Long Run]]s include segments at marathon pace.# * Cons## ** There is remarkably little rest and recovery in all but the lowest mileage plan. I am concerned that the high levels of {{TrainingMonotony}} make the higher mileage versions of these plans a poor choice for most runners. ## ** Some broad guidance for training paces and distances provided. For instance, there is a note that the [[Long Run]]s 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. ## ** While the plans adjust for mileage, they don't adjust for fitness levels.# * Modifications## ** I would drop some of the [[Recovery Runs]] in the higher mileage plans and use of those days for rest.# * [[Overtraining]] risk## ** The [[Overtraining]] risk varies with the plan; sub-55 is moderate, 55-70 is moderate to high, 70-85 is high, 85+ is high to very high. I would be extremely cautious of the higher mileage plans.# * {{MarathonGoodFor}}:## ** {{MarathonBeginner}}: 0. Don't' even consider this plan. Look at Galloway or Higdon instead.## ** {{MarathonNovice}}: 0. Don't' even consider this plan.## ** {{MarathonRinger}}: 1. The lowest mileage could work well for you, but only if you're an experienced half marathon runner that incorporated over distance training runs.## ** {{MarathonMaintenance}}: 0. This plan is far too intense for someone simply wishing to maintain an marathoning ability.## ** {{MarathonImprover}}: 3. This is most likely to be too intense, but depending on your level of fitness and commitment the lower mileage plan might work for you. Overall, I think Jack Daniels Plan A would be better.## ** {{MarathonEnthusiast}}: 3. This is likely to be too intense, but one of the two lower mileage plans are worth considering if you want to run higher mileage. Overall, I think Jack Daniels Plan A would be better, or even Jack Daniels Elite Plan.## ** {{MarathonElite}}: 3. This is a worthy contender for elites, especially if you want to run high mileage. However, beware the risk of [[Overtraining]], and the lack of recovery that may devalue your efforts. You're probably better off with the Jack Daniels Elite Plan.## ** '''Limited Training Time''': 0. This plan requires a lot of training time.## ** '''Traditionalist''': 4. This plan almost defines the traditional approach of high mileage runners.## ** '''Triathlete/Multisport''': 0. This plan leaves little or no time for much in the way of cross training or other sports. ## ** '''Prior [[Overtraining]]''': 0. This plan is likely to increase your risk of [[Overtraining]], rather than reduce it.## ** '''Sub 3:00''': 4. This plan is focused more on faster runners.## ** '''3:00-4:30''': 3. This plan is probably a stretch for mid-pack runners.## ** '''4:30-5:30''': 0. Trying to do this level of intensity and mileage is too much slower runners.## ** '''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].]]

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, the 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. There is also relatively little advice on training plans. In some ways this is quite similar to Hal Higdon's Novice plan.

# * 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. ## ** Other than the [[Long Run]], there are three weekly runs of 3-8 miles. ## ** 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.## ** The book includes a 'pre-plan' to get you running. ## ** While this plan does not provide as many [[Long Run]]s 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.# * Modifications## ** This plan is fine for what it is.# * [[Overtraining]] risk## ** The risk of [[Overtraining]] is probably low as the ramp up is slow and you only run 4 days/week.# * {{MarathonGoodFor}}:## ** {{MarathonBeginner}}: 2. The dedicated nature of this plan makes this worth considering, but I feel you'd be better off elsewhere. The initial ramp up is slow, but the ramp up from the 13 mile [[Long Run]] is rather abrupt.## ** {{MarathonNovice}}: 1. This plan is worth considering, but you'd be better off elsewhere.## ** {{MarathonRinger}}: 0. This plan is for people running the first marathon with relatively little prior experience of racing.## ** {{MarathonMaintenance}}: 0. This plan is for people running the first marathon.## ** {{MarathonImprover}}: 0. This plan is for people running the first marathon.## ** {{MarathonEnthusiast}}: 0. This plan is for people running the first marathon.## ** {{MarathonElite}}: 0. This plan is for people running the first marathon.## ** '''Limited Training Time''': 2. In terms of training time this is a middle-of-the-road plan.## ** '''Traditionalist''': 4. This is generally a fairly traditional plan.## ** '''Triathlete/Multisport''': 3. The rest days could be used for other sports, or the midweek runs could be converted. ## ** '''Prior [[Overtraining]]''': 0. This plan is for people running the first marathon.## ** '''Sub 3:00''': 0. If you're a fast runner, look elsewhere.## ** '''3:00-4:30''': 2. This plan is probably a reasonable approach for mid-pack runners.## ** '''4:30-5:30''': 2. This plan would work, but I think Galloway is a far better bet.## ** '''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.

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