Open main menu

Changes

A Comparison of Marathon Training Plans-Include

16,505 bytes added, 21:06, 27 November 2015
no edit summary
 
=Characteristics=
The table below looks at the general characteristics of the various plans. For many ==Notes on the columns==* '''Plan'''. I have generally used the last name of the plans there are multiple different versions, based on primary author of the experience, fitnessplan, or weekly mileage of except where the runnerplan is better known by another name. The Jack Daniels plans vary based on * '''Name'''. This is the specifics name of the runners fitness and weekly mileageplan with the in the book, so some sample values are used. The specifics or in the case of the Jack Daniels plans for specific runner are likely the parameters used to vary from these valuesgenerate the plan.{| class="wikitable sortable"! class="unsortable" | Plan! Name! * '''Min Days/week! Max Days/week'''. The minimum and maximum number of days per week that the plan prescribes for running. For the Galloway plans are considered any day the prescribes walking as part of the running days and was Galloway is using a run/walk approach.! * '''Min /Max Cross Training days'''. This is the minimum and maximum number of days per week that the plan prescribes for cross training, rather than the number of days that the plan would allow for cross training.! Max Cross Training Days! * '''Speedwork'''. This is the number of days where the plan prescribes speed work such as intervals or at tempo runs. Any speed work performed as part of the long run is not included in this total.! * '''Fitness Based Paces'''. Both Jack Daniels and FIRST define all training paces based on your current fitness level, but other plans do not. (Note that the Hanson plans do prescribe training paces, but this is based on your goal rather than your proven fitness.)! * '''Long Run Pace|-| '''. While only Jack Daniels| To Complete and FIRST give fitness based Paces, most of the plans give at least a broad guidelines as to the appropriate long run pace. These training paces are specified as a number of seconds per mile slower than marathon pace, or occasionally as a percentage slower. (4hoursFor example, MP+10% for a 6:00 min/mile marathoner: 6:00 pace is 360 seconds per mile, 10% of 360 is 36, 50milesso the pace would be 6:36 min/weekmile.)| 3Some of the plans have different number of days assigned to different activities as the plan progresses, in which case I've used a rough approximation. �=Long Run Analysis=This section provides some detailed analysis of the long runs in each of the training plans. While some of the information is self-explanatory, some may require you to read the notes below the table. '''Only a subset of the plans for lower mileage, 4 hour marathoners is include''''''d'''. For a complete table, see [[A Comparison of Marathon Training Plans-Characteristics| 7Full Characteristics Table]]{| 0class="wikitable" ! style="background-color: #DDD9C4;" | 0Plan! style="background-color: #DDD9C4;" | 1name! style="background-color: #DDD9C4;" | Yes| MP# Runs<br/>16+90 to MP+120|! style="background-| Jack Danielscolor: #DDD9C4;" | To Complete (4hours, 90miles# Runs<br/week)| 3| 7| 0| 0| 1| Yes| MP+90 to MP>20+120|! style="background-color: #DDD9C4;" | Jack DanielsTotal Miles<br/>Over 16! style="background-color: #DDD9C4;" | Plan A (3hours, 90milesStarting<br/week)>Mileage! style="background-color: #DDD9C4;" | 3Weeks<br/>To 16! style="background-color: #DDD9C4;" | 7Weeks 16<br/>To Max! style="background-color: #DDD9C4;" | 016 To<br/>Race! style="background-color: #DDD9C4;" | 0Max To<br/>Race| 1| Yes| MP+90 to MP+120|! style="background-color: #DDD9C4;" | Jack Daniels| Plan A Initial Ramp<br/>(4hours, 50miles/weekFirst To 16)| 3| 7| 0| 0| 1| Yes| MP+90 to MP+121|! style="background-color: #DDD9C4;" | Jack Daniels| Plan A Core Ramp<br/>(4hours, 90miles/week16 To Max)! style="background-color: #DDD9C4;" | 3| 7| 0| 0| 1| Yes| MP+90 Overall Ramp<br/>(first to MP+122max)
|-
| Jack Daniels[[FIRST| Plan A (5hours, 50miles/week)| 3| 7| 0| 0| 1| Yes| MP+90 to MP+123|-| Jack Daniels| Elite (3hours, 90miles/week)| 3| 7| 0| 0| 1| Yes| MP+90 to MP+124|-| Jack Daniels| Elite (4hours, 50miles/week)| 3| 7| 0| 0| 1| Yes| MP+90 to MP+125|-| Jack Daniels| Elite (4hours, 90miles/week)| 3| 7| 0| 0| 1| Yes| MP+90 to MP+126|-| Jack Daniels| Elite (5hoursFIRST's Run Less, 50miles/week)| 3| 7| 0| 0| 1| Yes| MP+90 to MP+127|-| FIRST Run Faster]]
| Novice
| style="background-color: #FDCA7D;" | 3| 3style="background-color: #FA9473;" |1 | style="background-color: #FA9473;" |6 | style="background-color: #FCAA78;" |8 | style="background-color: #FFEB84;" |8 | style="background-color: #FBA075;" |4 | 2style="background-color: #FED880;" |7 | 2style="background-color: #FA8E72;" |3 | 20.88 | Yes0.90 | MP+15 to MP+450.75
|-
| [[FIRST | FIRST's Run Less, Run Faster]]
| Marathon
| 3style="background-color: #CCDD82;" |8 | 3style="background-color: #DDE182;" | 25 | 2style="background-color: #ECE683;" | 225 | Yesstyle="background-color: #F8696B;" | MP+15 to MP+6013 |style="background-color: #F97B6E;" |2 | Pfitzingerstyle="background-color: #F8696B;" | <55/18 week1 | 5style="background-color: #B1D580;" | 513 | 0style="background-color: #C1DA81;" | 112 | 12.00 | No3.00 | MP+10% to MP+20%2.30
|-
| Pfitzinger| <55/12 week| 5| 5| 0| 1| 1| No| MP+10% to MP+20%|-| Pfitzinger| 55-70/18 week| 6| 6| 0| 1| 1| No| MP+10% to MP+20%|-| Pfitzinger| 55-70/12 week| 6| 6| 0| 1| 1| No| MP+10% to MP+20%|-| Pfitzinger| 70-85/18 week| 7| 7| 0| 0| 1| No| MP+10% to MP+20%|-| Pfitzinger| 70-85/12 week| 7| 7| 0| 0| 1| No| MP+10% to MP+20%|-| Pfitzinger| >85 (105)/18 week| 7| 7| 0| 0| 1| No| MP+10% to MP+20%|-| Pfitzinger| >85 (105)/12 week| 7| 7| 0| 0| 1| No| MP+10% to MP+20%|-| [[Galloway]] You Can Do It
| Beginner
| 6style="background-color: #FFEB84;" |4 | style="background-color: #FFEB84;" |3 | style="background-color: #F4E884;" |22 | style="background-color: #FFEB84;" |3 | 6style="background-color: #A2D07F;" |14 | 0style="background-color: #FFEB84;" |8 | style="background-color: #D1DE82;" |11 | 0style="background-color: #FA8E72;" |3 | 0.60 | No0.52 | NS0.51
|-
| [[Galloway]] You Can Do It
| To Finish
| 6style="background-color: #FFEB84;" |4 | style="background-color: #FFEB84;" |3 | style="background-color: #F4E884;" |22 | style="background-color: #FFEB84;" |3 | 6style="background-color: #A2D07F;" |14 | 0style="background-color: #FFEB84;" |8 | style="background-color: #D1DE82;" |11 | 0style="background-color: #FA8E72;" |3 | 0.66 | No0.47 | NS0.53
|-
| [[Galloway]] You Can Do It
| Fat Burning
| 5style="background-color: #FFEB84;" |4 | style="background-color: #FFEB84;" |3 | style="background-color: #F4E884;" |22 | style="background-color: #FFEB84;" |3 | 5style="background-color: #A2D07F;" |14 | 2style="background-color: #FFEB84;" |8 | 2style="background-color: #D1DE82;" |11 | style="background-color: #FA8E72;" |3 | 0.58 | No0.53 | MP+1200.49
|-
| [[Galloway]] You Can Do It| Goal 4:4000| style="background-color: #F3E884;" |5 | style="background-color: #EEE683;" | 4| 4style="background-color: #D3DF82;" |34 | style="background-color: #FDB87B;" |7 | style="background-color: #D1DE82;" |11 | 2style="background-color: #D1DE82;" |11 | 2style="background-color: #A2D07F;" |14 | style="background-color: #FA8E72;" |3 | 0.51 | No0.54 | MP+1200.44
|-
| [[Galloway]]'s Book On Running| Goal 4To Finish| style="background-color:20#E5E483;" |6 | style="background-color: #EEE683;" | 4| 4style="background-color: #DEE283;" |30 | style="background-color: #63BE7B;" | 2| 2style="background-color: #83C77D;" |16 | style="background-color: #E0E383;" |10 | style="background-color: #B1D580;" |13 | style="background-color: #FA8E72;" |3 | 0.61 | No0.82 | MP+1200.64
|-
| [[Galloway]]'s Book On Running
| Goal 4:00
| style="background-color: #E5E483;" |6 | style="background-color: #EEE683;" | 4| style="background-color: #DEE283;" |30 | style="background-color: #FFDE82;" | 4| 2style="background-color: #63BE7B;" |18 | style="background-color: #E0E383;" |10 | 2style="background-color: #B1D580;" |13 | style="background-color: #FA8E72;" |3 | 0.34 | No0.83 | MP+1200.32
|-
| Galloway[[Hanson| Hanson's Marathon Method]]| Beginner| Goal style="background-color: #63BE7B;" |3| style="background-color:45#63BE7B;" |0 | style="background-color: #63BE7B;" |0 | style="background-color: #F8696B;" | 4| 4style="background-color: #63BE7B;" |10 | style="background-color: #F8696B;" |0 | 2style="background-color: #FFEB84;" |7 | 2style="background-color: #FFEB84;" |7 | 01.16 | No0.00 | MP+1201.16
|-
| Galloway[[Hanson| Goal 3:30Hanson's Marathon Method]]| 4Advanced| 4style="background-color: #63BE7B;" | 23 | 2style="background-color: #63BE7B;" | 0| No| MP+120|style="background-| Galloway| Goal 3color:15| 4| 4| 2| 2#63BE7B;" | 0| Nostyle="background-color: #F8696B;" | MP+1208 |style="background-color: #63BE7B;" | Galloway10 | Goal 2style="background-color:59| 4| 4| 2| 2#F8696B;" | 0| Nostyle="background-color: #FFEB84;" | MP+1207 |style="background-| Galloway| Goal 2color:39#FFEB84;" | 47 | 40.63 | 2| 20.00 | 0| No| MP+120.63
|-
| [[Higdon| Hal Higdon's Ultimate Training Guide]]
| Novice
| 4style="background-color: #63BE7B;" |3 | style="background-color: #63BE7B;" |1 | style="background-color: #63BE7B;" |6 | style="background-color: #F8696B;" |6 | style="background-color: #63BE7B;" |10 | style="background-color: #FA9D75;" | 4| 1style="background-color: #CCDD82;" |7 | 1style="background-color: #F8696B;" |3 | 0.97 | No1.00 | MP+30 to MP+900.89
|-
| [[Higdon| Hal Higdon's Ultimate Training Guide]]
| Intermediate 1
| 5style="background-color: #63BE7B;" |4 | style="background-color: #63BE7B;" |2 | style="background-color: #63BE7B;" |11 | style="background-color: #F8696B;" |6 | style="background-color: #63BE7B;" |9 | 5style="background-color: #F8696B;" |3 | 1style="background-color: #A2D07F;" |8 | 1style="background-color: #FCB379;" |5 | 0.99 | No0.40 | MP+30 to MP+900.96
|-
| [[Higdon| Hal Higdon's Ultimate Training Guide]]
| Intermediate 2
| 5style="background-color: #63BE7B;" |6 | style="background-color: #63BE7B;" |3 | style="background-color: #63BE7B;" |16 | style="background-color: #F8696B;" |10 | 5style="background-color: #FDD17F;" |6 | 1style="background-color: #F8696B;" |4 | style="background-color: #63BE7B;" |11 | 1style="background-color: #EEE683;" |7 | 0.79 | No1.00 | MP+30 to MP+900.95
|-
| [[Higdon| Hal Higdon's Ultimate Training Guide]]
| Advanced 1
| style="background-color: #63BE7B;" | 6| style="background-color: #63BE7B;" |3 | style="background-color: #63BE7B;" |16 | style="background-color: #F8696B;" |10 | style="background-color: #FDD17F;" | 6| 0style="background-color: #F8696B;" |4 | style="background-color: #63BE7B;" |11 | style="background-color: #EEE683;" |7 | 0.79 | 1.00 | No| MP+30 to MP+900.95
|-
| [[Higdon| Hal Higdon's Ultimate Training Guide]]
| Advanced 2
| style="background-color: #63BE7B;" | 6| 6style="background-color: #63BE7B;" | 03 | 0style="background-color: #63BE7B;" | 216 | Nostyle="background-color: #F8696B;" | MP+30 to MP+9010 |style="background-color: #FDD17F;" | Waitz 6 | RYFMstyle="background-color: #F8696B;" | 4| 4| 0| 0| 0style="background-color: #63BE7B;" | No| NS11 |style="background-color: #EEE683;" | Hanson7 | Beginner| 6| 60.79 | 01.00 | 0| 2| No| MP+50 to MP+30.95
|-
| Hanson| Advanced| 6| 6| 0| 0| 2| No| MP+50 to MP+30|}  ==Notes on the columns==* '''Plan'''. I have generally used the last name of the primary author of the plan, except where the plan is better known by another name.* '''Name'''. This is the name of the plan with the in the book, or in the case of Jack Daniels the parameters used to generate the plan.* '''Min/Max Days/week'''. The minimum and maximum number of days per week that the plan prescribes for running. For the Galloway plans are considered any day the prescribes walking as part of the running days and was Galloway is using a run/walk approach.* '''Min/Max Cross Training days'''. This is the minimum and maximum number of days per week that the plan prescribes for cross training, rather than the number of days that the plan would allow for cross training.* '''Speedwork'''. This is the number of days where the plan prescribes speed work such as intervals or at tempo runs. Any speed work performed as part of the long run is not included in this total.* '''Fitness Based Paces'''. Both Jack Daniels and FIRST define all training paces based on your current fitness level, but other plans do not. (Note that the Hanson plans do prescribe training paces, but this is based on your goal rather than your proven fitness.)* '''Long Run Pace'''. While only Jack Daniels and FIRST give fitness based Paces, most of the plans give at least a broad guidelines as to the appropriate long run pace. These training paces are specified as a number of seconds per mile slower than marathon pace, or occasionally as a percentage slower. (For example, MP+10% for a 6:00 min/mile marathoner: 6:00 pace is 360 seconds per mile, 10% of 360 is 36, so the pace would be 6:36 min/mile.)Some of the plans have different number of days assigned to different activities as the plan progresses, in which case I've used a rough approximation.  =Long Run Analysis=This section provides some detailed analysis of the long runs in each of the training plans. While some of the information is self-explanatory, some may require you to read the notes below the table.{| class="wikitable sortable"! class="unsortable" | Plan! Name! Long Run Speedwork! Duration! # Runs 16+! # Runs 20+! Total Miles Over 16! Starting Mileage! Weeks To 16! Weeks 16 To Max! 16 To Race! Max To Race! Initial Ramp (First To 16)! Core Ramp (16 To Max)! Overall Ramp (first to max)! 26! 25! 24! 23! 22! 21! 20! 19! 18! 17! 16! 15! 14! 13! 12! 11! 10! 9! 8! 7! 6! 5! 4! 3! 2! 1|-| [[Jack DanielsRunning Formula]]
| To Complete (4hours, 50miles/week)
| Marathon, Tempostyle="background-color: #F8696B;" |0 | 18style="background-color: #F8696B;" | 0 | style="background-color: #F8696B;" | 0 | 0 style="background-color: #FFEB84;" | 3
| -
| -
| -
| style="background-color: #F0E784;" | 9 | #N/ANo 16+ miler| #N/ANo 16+ miler
| 0.96
|
|
|
|
|
|
|
| 3
| 3
| 3
| 12
| 12
| 12
| 12
| 12
| 5
| <span style='color:#FF0000'>14</span>
| 14
| 11
| 10
| 14
| 12
| 10
| 11
| 5
| race
|-
| [[Jack DanielsRunning Formula]]
| To Complete (4hours, 90miles/week)
| Marathon, Tempostyle="background-color: #F8696B;" |0 | 18style="background-color: #F8696B;" | 0 | style="background-color: #F8696B;" | 0 | 0 style="background-color: #FFEB84;" | 3
| -
| -
| -
| style="background-color: #92CC7E;" | 15 | #N/ANo 16+ miler| #N/ANo 16+ miler
| 3.30
|
|
|
|
|
|
|
| 3
| 3
| 3
| <span style='color:#FF0000'>14</span>
| 14
| 14
| 14
| 14
| 10
| 14
| 14
| 11
| 10
| 14
| 14
| 10
| 11
| 10
| race
|-
| [[Jack DanielsRunning Formula]]| Plan A 2Q (3hours4hours, 90miles35miles/week56Km)| Marathon, Tempo| 24| 14 | 2 | 29 | 4 style="background-color: #FDCA7D;" | 3 | 13 | 20 | 7 | 3.60 style="background-color: #F8696B;" | 0.36 | 0.82 style="background-color: #F8706C;" | 1 | style="background-color: #FA8370;" | 411 | 4style="background-color: #E0E383;" | 410 | <span style='"background-color:#00B050'>16</span>FCB379;" | 165 | 16| 15style="background-color: #FFEB84;" | 8| 14| 18| 13| 15| 18| 18| 17| 18| <span style='"background-color:#FF0000'>21</span>FA8E72;" | 193 | 180.48 | 210.07 | 18| 19| 12| race0.39
|-
| [[Jack DanielsRunning Formula]]| Plan A 4Week (4hours, 50miles35miles/week56Km)| Marathon, Tempo| 24| 4 style="background-color: #F8696B;" | 0 | 8 | 3 | 16 | 3 | 7 | 4 style="background-color: #F8696B;" | 0.77 | 0.30 style="background-color: #F8696B;" | 0.73 | | | 3| 3| 3| 9| 9| 9| 10| 6| 11| 11| 10| 12| 13| 15| 15| 13| <span style='"background-color:#00B050'>17</span>FCA777;" |8 | -| 17-| 14-| <span style='"background-color:#FF0000'>19</span>FFEB84;" | 148 | 19No 16+ miler| 10No 16+ miler| race0.15
|-
| [[Jack DanielsRunning Formula]]| Plan A (4hours, 90miles35miles/week56Km)| Marathon, Tempo| 24style="background-color: #FFEB84;" | 4 | 0 | 8 | 3 | 16 | 3 | 7 | 4 style="background-color: #F8696B;" | 0.65 | 0.30 style="background-color: #FA8F72;" | 0.61 5 | | style="background-color: #DFE182;" | 3| 3style="background-color: #83C77D;" | 3| 14| 14| 14| 11| 6| 11| 14| 10| 12| 14| 15| 15| 1416 | <span style='"background-color:#00B050'>17</span>FCB379;" | 17| 145 | <span style='"background-color:#FF0000'>19</span>FED880;" | 14| 19| 10| race7 |style="background-| Jack Daniels| Plan A (5hours, 50miles/week)| Marathon, Tempo| 24| 2 | 0 | 1 | 2 | 19 | 2 | 4 color: #F97B6E;" | 2 | 0.60 74 | 0.50 19 | 0.55 | | | 2| 2| 2| 9| 9| 9| 9| 5| 10| 11| 9| 10| 11| 13| 13| 11| 14| 15| 11| <span style='color:#00B050'>16</span>| 11| <span style='color:#FF0000'>17</span>| 8| race71
|-
| [[Jack DanielsRunning Formula]]| Elite (3hours4hours, 90miles35miles/week56Km)| Marathon, Tempostyle="background-color: #63BE7B;" |16 | 24style="background-color: #63BE7B;" |12 | 19 style="background-color: #63BE7B;" |74 | 11 style="background-color: #DFE182;" |3 | 73 style="background-color: #FDC57C;" |6 | 4 style="background-color: #C1DA81;" |12 | 3 style="background-color: #63BE7B;" | 14 18 | 20 style="background-color: #FDC57C;" | 6 | 31.60 98
| 0.51
| 1.01 | | | 4| 4| 4| <span style='color:#00B050'>16</span>| 16| 16| 18| 18| 18| 20| 19| 20| 22| 22| 20| 22| 22| <span style='color:#FF0000'>23</span>| 22| 22| 22| 19| 11| race26
|-
| [[Jack DanielsRunning Formula]]| Scaled Elite (4hours, 50miles35miles/week56Km)| Marathon, Tempostyle="background-color: #F8696B;" | 240 | 16 style="background-color: #F8696B;" | 11 0 | 69 | 3 | 6 | 12 | 17 | 5 | 2.25 style="background-color: #F8696B;" | 0.49 | 1.17 | | | 3| 3| 3| 9| 9| 9| <span style='"background-color:#00B050'>18</span>DFE182;" | 163 | 18-| 20-| 17-| 20| 22| 22| 20| 22| 22| 22| <span style='"background-color:#FF0000'>23</span>D1DE82;" | 2211 | 22No 16+ miler| 19No 16+ miler| 8| race0.85
|-
| Jack Daniels[[Pfitzinger| Elite (4hours, 90miles/week)| Marathon, Tempo| 24| 16 | 11 | 69 | 3 | 6 | 12 | 17 | 5 | 2.79 | 0.49 | 1.04 | | | 3| 3| 3| 14| 14| 14| <span style=Pfitzinger'color:#00B050'>18</span>| 16| 18| 20| 17| 20| 22| 22| 20| 22| 22| 22| <span style='color:#FF0000'>23</span>| 22| 22| 19| 8| race|-| Jack Daniels| Elite (5hours, 50miles/week)| Marathon, Tempo| 24| 15 | 11 | 68 | 2 | 6 | 12 | 17 | 5 | 2.46 | 0.53 | 1.22 | | | 2| 2| 2| 9| 9| 9| <span style='color:#00B050'>18</span>| 15| 18| 20| 16| 20| 22| 22| 20| 22| 22| 22| <span style='color:#FF0000'>23</span>| 22| 22| 19| 7| race|-| FIRST| Novice| Marathon| 16| 3 | 1 | 6 | 8 | 8 | 4 | 7 | 3 | 0.88 | 0.90 | 0.75 | | | | | | | | | | | 8| 9| 10| 11| 12| 14| 10| 15| <span style='color:#00B050'>16</span>| 12| 18| 13| <span style='color:#FF0000'>20</span>| 13| 8| race|-| FIRST | Marathon| Marathon| 16| 8 | 5 | 25 | 13 | 2 | 1 | 13 | 12 | 2.00 | 3.00 | 2.30 | | | | | | | | | | | 13| 15| <span style='color:#00B050'>17</span>| <span style='color:#FF0000'>20</span>| 18| 20| 13| 18| 20| 15| 20| 15| 20| 13| 10| race|-| Pfitzingers Advanced Marathoning]]
| <55/18 week
| Marathonstyle="background-color: #B1D580;" | 1810 | 10 style="background-color: #FFEB84;" | 3 | style="background-color: #FFEB84;" | 18 | style="background-color: #F9776E;" | 12 | style="background-color: #FBA075;" | 4 | style="background-color: #FA8E72;" | 3 | style="background-color: #B1D580;" | 13 | style="background-color: #E0E383;" | 10
| 1.00
| 1.80
| 0.90
|
|
|
|
|
|
|
|
| 12
| 13
| 14
| 15
| <span style='color:#00B050'>16</span>
| 12
| 18
| <span style='color:#FF0000'>20</span>
| 16
| 14
| 20
| 17
| 18
| 17
| 20
| 16
| 12
| race
|-
| Pfitzinger[[Waitz| Waitz's Run your first marathon]]| <55/12 week| Marathonstyle="background-color: #FDCA7D;" |3 | 12style="background-color: #FA9473;" |1 | 7 style="background-color: #FA9473;" |6 | 2 style="background-color: #FED280;" |5 | 10 style="background-color: #D1DE82;" |11 | 13 style="background-color: #F97B6E;" | 2 | 4 style="background-color: #FCB379;" |5 | 9 style="background-color: #FA8E72;" |3 | 5 0.96 | 12.50 00 | 01.60 11 | 0}{{:A Comparison of Marathon Training Plans-ColumnNotes}}Below is the list of the long runs for a sample of the plans. '''Only a subset of the plans for lower mileage, 4 hour marathoners is include''''''d'''.75 For a complete table, see [[A Comparison of Marathon Training Plans-LongRuns| Full Long Runs Table]]{| class="wikitable" ! style="background-color: #DDD9C4;" | Plan! style="background-color: #DDD9C4;" | name! style="background-color: #DDD9C4;" | W:32! style="background-color: #DDD9C4;" | W:31! style="background-color: #DDD9C4;" | W:30! style="background-color: #DDD9C4;" | W:29! style="background-color: #DDD9C4;" | W:28! style="background-color: #DDD9C4;" | W:27! style="background-color: #DDD9C4;" | W:26! style="background-color: #DDD9C4;" | W:25! style="background-color: #DDD9C4;" | W:24! style="background-color: #DDD9C4;" | W:23! style="background-color: #DDD9C4;" | W:22! style="background-color: #DDD9C4;" | 13W:21! style="background-color: #DDD9C4;" | 15W:20! style="background-color: #DDD9C4;" | <span W:19! style='"background-color:#00B050'>16</span>DDD9C4;" |W:18! style="background-color: #DDD9C4;" | W:17! style="background-color: #DDD9C4;" | W:16! style="background-color: #DDD9C4;" | W:15! style="background-color: #DDD9C4;" |W:14! style="background-color: #DDD9C4;" |W:13! style="background-color: #DDD9C4;" | <span W:12! style='"background-color: #DDD9C4;" |W:11! style="background-color: #DDD9C4;" |W:10! style="background-color: #DDD9C4;" |W:9! style="background-color: #DDD9C4;" |W:8! style="background-color: #DDD9C4;" |W:7! style="background-color:#FF0000'>20</span>DDD9C4;" |W:6! style="background-color: #DDD9C4;" | 17W:5! style="background-color: #DDD9C4;" | 20W:4! style="background-color: #DDD9C4;" | 16W:3! style="background-color: #DDD9C4;" | 12W:2! style="background-color: #DDD9C4;" | raceW:1
|-
| Pfitzinger[[FIRST| FIRST's Run Less, Run Faster]]| Novice| | 55-70/18 week| Marathon| 18| 12 | 4 | 29 | 15 | 1 | 9 | 16 | 7 | 1.00 | 0.34 | 0.37 | | style="background-color: #D4DE81;" |8| style="background-color: #E2E282;" |9| style="background-color: #F0E683;" |10| style="background-color: #FFEB84;" |11| style="background-color: #FFE483;" |12| style="background-color: #FED580;" |14| style="background-color: #F0E683;" |10| style="background-color: #FECD7F;" | 15| style="background-color: #FDC57D;" | <span style='color:#00B050'>16</span>| 15style="background-color: #FFE483;" |12| 18style="background-color: #FDB67A;" | 18| 15style="background-color: #FFDC82;" | 2113| 20| 16| 15style="background-color: #FCA777;" | <span style='color:#FF0000'>2220</span>| 18style="background-color: #FFDC82;" | 1813| 17| 20| 17style="background-color: #D4DE81;" | 138
| race
|-
| Pfitzinger[[FIRST| 55-70/12 weekFIRST's Run Less, Run Faster]]
| Marathon
| 12| 9 | 2 | 19 | 15 | 1 | 5 | 10 | 5 | 2.00 | 0.63 | 0.71 | | | | | style="background-color: #FFDC82;" | 13| style="background-color: #FECD7F;" | 15| | | | | | | 15style="background-color: #FDBE7C;" | <span style='color:#00B050'>17</span>| 17| 18| 17| 18style="background-color: #FCA777;" | <span style='color:#FF0000'>2120</span>| style="background-color: #FDB67A;" | 18| style="background-color: #FCA777;" | 20| 17style="background-color: #FFDC82;" |13| style="background-color: #FDB67A;" |18| style="background-color: #FCA777;" |20| style="background-color: #FECD7F;" |15| style="background-color: #FCA777;" |20| style="background-color: #FECD7F;" |15| style="background-color: #FCA777;" |20| style="background-color: #FFDC82;" | 13| style="background-color: #F0E683;" |10
| race
|-
| Pfitzinger[[Galloway]] You Can Do It| 70-85/18 weekBeginner| Marathon| 18| 16 | 6 | 43 | 17 | 0 style="background-color: #63BE7B;" |3| 10 style="background-color: #A2D07E;" |5| 17 style="background-color: #8DCA7D;" |3| 7 style="background-color: #B8D67F;" |6| 0.00 style="background-color: #CDDC81;" |8| 0.39 style="background-color: #8DCA7D;" |3| 0.39 style="background-color: #E2E282;" |9| style="background-color: #8DCA7D;" |3| style="background-color: #FFEB84;" |11| style="background-color: #9BCE7E;" |4| style="background-color: #FFDC82;" |13| style="background-color: #9BCE7E;" |4| style="background-color: #FECD7F;" |15| style="background-color: #9BCE7E;" |4| style="background-color: #FDBE7C;" | <span style='color:#00B050'>17</span>| 17style="background-color: #9BCE7E;" |4| 16style="background-color: #FCA777;" | 20| 18style="background-color: #B8D67F;" |6| 16style="background-color: #B8D67F;" |6| 20style="background-color: #FB9073;" |23| 22style="background-color: #B8D67F;" |6| 18style="background-color: #B8D67F;" |6| 16style="background-color: #F9796E;" | <span style='color:#FF0000'>2426</span>| 18style="background-color: #B8D67F;" | 206| 18style="background-color: #B8D67F;" | 22| 17| 136
| race
|-
| Pfitzinger[[Galloway]] You Can Do It| 70-85/12 weekTo Finish| Marathon| 12| 10 | 2 | 23 | 17 | 0 style="background-color: #63BE7B;" | 6 3| 11 style="background-color: #A2D07E;" | 5 | 0.00 style="background-color: #8DCA7D;" |3| 0.43 style="background-color: #B8D67F;" |6| 0.43 style="background-color: #CDDC81;" |8| style="background-color: #9BCE7E;" |4| style="background-color: #E2E282;" |9| style="background-color: #9BCE7E;" |4| style="background-color: #FFEB84;" |11| style="background-color: #A9D27F;" |5| style="background-color: #FFDC82;" | 13| style="background-color: #A9D27F;" | 5| style="background-color: #FECD7F;" | 15| style="background-color: #B8D67F;" | 6| style="background-color: #FDBE7C;" | <span style='color:#00B050'>17</span>| 18style="background-color: #B8D67F;" |6| 19style="background-color: #FCA777;" |20| 17style="background-color: #B8D67F;" |6| style="background-color: #C6DA80;" |7| style="background-color: #FB9073;" |23| 18style="background-color: #B8D67F;" |6| 17style="background-color: #C6DA80;" |7| style="background-color: #F9796E;" | <span style='color:#FF0000'>2226</span>| 18style="background-color: #B8D67F;" | 206| 17style="background-color: #C6DA80;" | 137
| race
|-
| Pfitzinger[[Galloway]] You Can Do It| >85 (105)/18 weekFat Burning| Marathon| 18| 15 | 8 | 47 | 16 | 0 style="background-color: #63BE7B;" |3| 10 style="background-color: #A2D07E;" |5| 17 style="background-color: #B8D67F;" |6| 7 style="background-color: #8DCA7D;" |3| 0.00 style="background-color: #CDDC81;" |8| 0.42 style="background-color: #9BCE7E;" |4| 0.42 style="background-color: #E2E282;" |9| style="background-color: #9BCE7E;" |4| style="background-color: #FFEB84;" |11| style="background-color: #9BCE7E;" |4| style="background-color: #FFDC82;" |13| style="background-color: #9BCE7E;" |4| style="background-color: #FECD7F;" |15| style="background-color: #9BCE7E;" |4| style="background-color: #FDBE7C;" | <span style='color:#00B050'>1617</span>| 17style="background-color: #9BCE7E;" |4| 18style="background-color: #FCA777;" | 20| 20style="background-color: #A9D27F;" |5| 16style="background-color: #B8D67F;" |6| 20style="background-color: #FB9073;" |23| 22style="background-color: #B8D67F;" |6| 20style="background-color: #B8D67F;" |6| 16style="background-color: #F9796E;" | <span style='color:#FF0000'>2426</span>| 13style="background-color: #B8D67F;" | 226| 18style="background-color: #C6DA80;" | 21| 17| 137
| race
|-
| Pfitzinger[[Galloway]] You Can Do It| >85 (105)/12 weekGoal 4:00| Marathon| 12| 10 | 2 | 23 | 17 | 0 style="background-color: #FA8972;" |7| 6 style="background-color: #C6DA80;" |7| 11 style="background-color: #CDDC81;" | 5 8| 0.00 style="background-color: #E2E282;" | 0.43 9| 0.43 style="background-color: #9BCE7E;" | 4| style="background-color: #FFEB84;" | 11| style="background-color: #A9D27F;" | 5| style="background-color: #FFDC82;" | 13| style="background-color: #A9D27F;" | 5| style="background-color: #FECD7F;" | 15| style="background-color: #A9D27F;" | 5| style="background-color: #FDBE7C;" | <span style='color:#00B050'>17</span>| 18style="background-color: #9BCE7E;" | 19| 174| 18| 17| <span style='"background-color:#FF0000'>22</span>| 18FCA777;" | 20| 17style="background-color: #B8D67F;" | 13| race6|style="background-color: #B8D67F;" | Galloway6| Beginnerstyle="background-color: #FB9073;" | No23| 26| 4 | 3 | 22 | 3 | 14 style="background-color: #D4DE81;" | 8 | 11 style="background-color: #B8D67F;" | 3 6| 0.60 style="background-color: #F9796E;" | 0.52 26| 0.51 style="background-color: #F0E683;" | 310| 4.5| 3style="background-color: #B8D67F;" | 6| 7.5| 3| 9| 3| 11| 4| 13| 4| 15| 4style="background-color: #F8696B;" | <span style='color:#00B050FF0000'>1728</span>| 4style="background-color: #FFE483;" | 20| 612| 6| 23| 6| 6| <span style='"background-color:#FF0000'>26</span>C6DA80;" | 6| 67
| race
|-
| [[Galloway]]'s Book On Running
| To Finish
| No| 26| 4 style="background-color: #7FC67C;" | 3 2| 22 style="background-color: #8DCA7D;" | 3 | 14 style="background-color: #9BCE7E;" | 8 4| 11 style="background-color: #9BCE7E;" | 3 4| 0.66 style="background-color: #A9D27F;" | 0.47 5| 0.53 style="background-color: #B8D67F;" | 36| 4.5style="background-color: #C6DA80;" | 37| 6style="background-color: #D4DE81;" | 7.58| 4style="background-color: #E2E282;" | 9| 4style="background-color: #F0E683;" |10| style="background-color: #FFEB84;" | 11| 5style="background-color: #B8D67F;" |6| 13style="background-color: #FFE483;" |12| 5style="background-color: #B8D67F;" |6| 15style="background-color: #FED580;" |14| 6style="background-color: #C6DA80;" |7| style="background-color: #FDC57D;" | <span style='color:#00B050'>1716</span>| 6style="background-color: #D4DE81;" |8| style="background-color: #FDB67A;" |18| style="background-color: #E2E282;" |9| style="background-color: #FCA777;" | 20| 6style="background-color: #F0E683;" |10| 7style="background-color: #FB9774;" |22| 23style="background-color: #FFEB84;" |11| 6style="background-color: #FA8871;" |24| 7style="background-color: #FFE483;" |12| style="background-color: #F9796E;" | <span style='color:#FF0000'>26</span>| 6style="background-color: #FFDC82;" |13| 7style="background-color: #FFE483;" |12
| race
|-
| [[Galloway]]'s Book On Running| Fat BurningGoal 4:00| Nostyle="background-color: #9BCE7E;" |4| 26style="background-color: #A9D27F;" |5| 4 style="background-color: #B8D67F;" |6| 3 style="background-color: #C6DA80;" |7| 22 style="background-color: #D4DE81;" |8| 3 style="background-color: #E2E282;" |9| 14 style="background-color: #F0E683;" |10| 8 style="background-color: #FFEB84;" | 11 | 3 style="background-color: #FFE483;" |12| 0.58 style="background-color: #FFE483;" |12| 0.53 style="background-color: #FFE483;" | 0.49 12| 3style="background-color: #FFE483;" | 4.512| 6style="background-color: #FFE483;" | 312| 7.5style="background-color: #FFE483;" | 412| 9style="background-color: #FFE483;" | 412| 11style="background-color: #9BCE7E;" | 4| 13style="background-color: #FED580;" |14| 4style="background-color: #B8D67F;" | 156| 4style="background-color: #FDC57D;" | <span style='color:#00B050'>1716</span>| style="background-color: #7FC67C;" |2| style="background-color: #FDB67A;" |18| style="background-color: #9BCE7E;" | 4| style="background-color: #FCA777;" | 20| 5style="background-color: #B8D67F;" | 6| 23style="background-color: #FB9774;" |22| style="background-color: #BAD780;" | 6| style="background-color: #FA8871;" |24| style="background-color: #BAD780;" | 6| style="background-color: #F9796E;" | <span style='color:#FF0000'>26</span>| style="background-color: #BAD780;" | 6| 7style="background-color: #FFE483;" |12
| race
|-
| Galloway[[Hanson| Hanson's Marathon Method]]| Goal 4:40Beginner| No| 26| 5 | 4 | 34 | 7 | 11 | 11 | 14 | 3 | 0.51 | 0.54 | 0.44 | 7| 7style="background-color: #63BE7B;" |4| 7.style="background-color: #63BE7B;" |4| style="background-color: #7DC57C;" |5| 9style="background-color: #7DC57C;" |5| 4style="background-color: #97CD7E;" |6| 11style="background-color: #CBDC81;" |8| 5style="background-color: #FFEB84;" |10| 13style="background-color: #FFEB84;" |10| 5style="background-color: #FA7F70;" | 15| 5style="background-color: #FFEB84;" |10| style="background-color: #F8696B;" | <span style='color:#00B050'>1716</span>| 4style="background-color: #FFEB84;" |10| 20style="background-color: #F8696B;" | 616| 6style="background-color: #FFEB84;" | 2310| 8style="background-color: #F8696B;" | 616| 26style="background-color: #FFEB84;" | 10| 6| <span style='"background-color:#FF0000'>28</span>CBDC81;" | 12| 78
| race
|-
| Galloway[[Hanson| Hanson's Marathon Method]]| Goal 4:20Advanced| No| 26| 5 | 4 | 34 | 7 | 11 | 11 | 14 | 3 | 0.51 | 0.54 | 0.44 | 7| 7style="background-color: #63BE7B;" |8| 7.5style="background-color: #63BE7B;" |8| 9style="background-color: #FFEB84;" |10| 4style="background-color: #63BE7B;" |8| 11style="background-color: #FDC07C;" |12| 5style="background-color: #63BE7B;" |8| 13style="background-color: #FB9574;" |14| 5style="background-color: #FFEB84;" |10| style="background-color: #FA7F70;" | 15| 5style="background-color: #FFEB84;" |10| style="background-color: #F8696B;" | <span style='color:#00B050'>1716</span>| 4style="background-color: #FFEB84;" |10| 20style="background-color: #F8696B;" | 616| 6style="background-color: #FFEB84;" | 2310| 8style="background-color: #F8696B;" | 616| 26style="background-color: #FFEB84;" | 10| 6| <span style='"background-color:#FF0000'>28</span>63BE7B;" | 12| 78
| race
|-
| Galloway[[Higdon| Hal Higdon's Ultimate Training Guide]]| Novice| Goal 4:00| No| 26| 5 | 4 | 34 | 7 | 11 | 11 | 14 | 3 | 0.51 | 0.54 | 0.44 | 7style="background-color: #79C47C;" |6| style="background-color: #8FCA7D;" | 7| 7.style="background-color: #63BE7B;" |5| style="background-color: #BCD780;" | 9| 4style="background-color: #D2DE81;" |10| 11style="background-color: #8FCA7D;" |7| 5style="background-color: #FFEB84;" |12| style="background-color: #FFDB81;" | 13| 5style="background-color: #D2DE81;" |10| style="background-color: #FDBB7B;" | 15| 5style="background-color: #FCAA78;" | <span style='color:#00B050'>1716</span>| 4style="background-color: #FFEB84;" | 2012| 6style="background-color: #FA8A72;" | 618| 23style="background-color: #FECB7E;" | 814| 6| 26| 10| 6style="background-color: #F8696B;" | <span style='color:#FF0000'>2820</span>| style="background-color: #FFEB84;" | 12| 7style="background-color: #A5D17E;" |8
| race
|-
| Galloway[[Higdon| Hal Higdon's Ultimate Training Guide]]| Goal 3:45Intermediate 1| No| 26| 5 | 4 | 35 | 7 | 11 | 11 | 14 | 3 | 0.48 | 0.57 | 0.49 | 7| 7style="background-color: #63BE7B;" |6| 7.5style="background-color: #B1D47F;" | 9| style="background-color: #63BE7B;" | 6| style="background-color: #E5E382;" | 11| 6style="background-color: #FFEB84;" |12| 13style="background-color: #B1D47F;" |9| 6style="background-color: #FECB7E;" |14| style="background-color: #FDBB7B;" | 15| 4style="background-color: #E5E382;" |11| style="background-color: #FB9A75;" | <span style='color:#00B050'>17</span>| 6style="background-color: #FA8A72;" | 2018| 8style="background-color: #FFDB81;" | 713| 23| 10| 7| 26| 12| 7style="background-color: #F8696B;" | <span style='color:#FF0000'>2920</span>| 14style="background-color: #FFEB84;" |12| style="background-color: #F8696B;" |20| style="background-color: #FFEB84;" |12| 7style="background-color: #97CD7E;" |8
| race
|-
| Galloway[[Higdon| Goal 3:30Hal Higdon's Ultimate Training Guide]]| NoIntermediate 2| 26| 5 | 4 | 35 | 7 | 11 | 11 | 14 | 3 | 0.48 | 0.57 | 0.49 | 7| 7| 7.5style="background-color: #B1D47F;" | 910| 6style="background-color: #D8DF81;" | 11| 6style="background-color: #63BE7B;" |8| style="background-color: #FFDB81;" | 13| 6style="background-color: #FECB7E;" |14| 15style="background-color: #B1D47F;" |10| 4style="background-color: #FCAA78;" | <span style='color:#00B050'>1716</span>| 6style="background-color: #FB9A75;" | 2017| 8style="background-color: #FFEB84;" | 712| 23style="background-color: #F97A6F;" | 1019| 7| 26| 12| 7style="background-color: #F8696B;" | <span style='color:#FF0000'>2920</span>| 14style="background-color: #FFEB84;" |12| style="background-color: #F8696B;" |20| style="background-color: #FFEB84;" |12| style="background-color: #F8696B;" |20| style="background-color: #FFEB84;" |12| 7style="background-color: #63BE7B;" |8
| race
|-
| Galloway[[Higdon| Goal 3:15Hal Higdon's Ultimate Training Guide]]| NoAdvanced 1| 26| 5 | 4 | 35 | 7 | 11 | 11 | 14 | 3 | 0.48 | 0.57 | 0.49 | 7| 7| 7.5style="background-color: #B1D47F;" | 910| 6style="background-color: #D8DF81;" | 11| 6style="background-color: #63BE7B;" |8| style="background-color: #FFDB81;" | 13| 6style="background-color: #FECB7E;" |14| 15style="background-color: #B1D47F;" |10| 4style="background-color: #FCAA78;" | <span style='color:#00B050'>1716</span>| 6style="background-color: #FB9A75;" | 2017| 8style="background-color: #FFEB84;" | 712| 23style="background-color: #F97A6F;" | 1019| 7| 26| 12| 7style="background-color: #F8696B;" | <span style='color:#FF0000'>2920</span>| 14style="background-color: #FFEB84;" |12| style="background-color: #F8696B;" |20| style="background-color: #FFEB84;" |12| style="background-color: #F8696B;" |20| style="background-color: #FFEB84;" |12| 7style="background-color: #63BE7B;" |8
| race
|-
| Galloway[[Higdon| Hal Higdon's Ultimate Training Guide]]| Goal Advanced 2:59| No| 26| 5 | 4 | 35 | 7 | 11 | 11 | 14 | 3 | 0.48 | 0.57 | 0.49 | 7| 7style="background-color: #B1D47F;" |10| 7.5style="background-color: #D8DF81;" | 911| 6style="background-color: #63BE7B;" | 118| 6style="background-color: #FFDB81;" | 13| 6style="background-color: #FECB7E;" |14| 15style="background-color: #B1D47F;" |10| 4style="background-color: #FCAA78;" | <span style='color:#00B050'>1716</span>| 6style="background-color: #FB9A75;" | 2017| 8style="background-color: #FFEB84;" | 712| 23style="background-color: #F97A6F;" | 1019| 7| 26| 12| 7style="background-color: #F8696B;" | <span style='color:#FF0000'>2920</span>| 14style="background-color: #FFEB84;" |12| style="background-color: #F8696B;" |20| style="background-color: #FFEB84;" |12| style="background-color: #F8696B;" |20| style="background-color: #FFEB84;" |12| 7style="background-color: #63BE7B;" |8
| race
|-
| Galloway[[Jack Daniels Running Formula]]| Goal 2:39To Complete (4hours, 50miles/week)| No| 26| 6 | 4 | 40 | 7 | 9 | 13 | 16 | 3 | 0.63 | 0.57 | 0.51 | 7style="background-color: #8DCA7D;" |3| 7style="background-color: #8DCA7D;" |3| 7.5style="background-color: #8DCA7D;" |3| 9style="background-color: #FFE483;" |12| 6style="background-color: #FFE483;" |12| style="background-color: #FFE483;" | 12| 6style="background-color: #FFE483;" |12| 14style="background-color: #FFE483;" |12| 6style="background-color: #A9D27F;" |5| style="background-color: #FED580;" | <span style='color:#00B050FF0000'>1614</span>| 4style="background-color: #FED580;" | 1814| 6style="background-color: #FFEB84;" | 2111| 8style="background-color: #F0E683;" | 710| 24style="background-color: #FED580;" | 1014| 7style="background-color: #FFE483;" | 2712| 12style="background-color: #F0E683;" | 710| <span style='"background-color:#FF0000'>30</span>FFEB84;" |11| 14style="background-color: #A9D27F;" | 75
| race
|-
| Higdon[[Jack Daniels Running Formula]]| NoviceTo Complete (4hours, 90miles/week)| No| 18| 3 | 1 | 6 | 6 | 10 | 4 | 7 | 3 | 0.97 | 1.00 | 0.89 | style="background-color: #8DCA7D;" |3| style="background-color: #8DCA7D;" |3| style="background-color: #8DCA7D;" |3| style="background-color: #FED580;" |<span style='color:#FF0000'>14</span>| style="background-color: #FED580;" |14| style="background-color: #FED580;" | 14| style="background-color: #FED580;" | 614| 7style="background-color: #FED580;" | 514| 9style="background-color: #F0E683;" | 10| 7style="background-color: #FED580;" |14| 12style="background-color: #FED580;" |14| 13style="background-color: #FFEB84;" |11| style="background-color: #F0E683;" | 10| 15style="background-color: #FED580;" |14| <span style='"background-color:#00B050'>16</span>FED580;" | 1214| 18style="background-color: #F0E683;" | 1410| <span style='"background-color:#FF0000'>20</span>FFEB84;" |11| 12style="background-color: #F0E683;" | 810
| race
|-
| Higdon[[Jack Daniels Running Formula]]| Intermediate 12Q (4hours, 35miles/56Km)| No| 18| 4 | 2 | 11 | 6 | 9 | 3 | 8 | 5 | 0.99 | 0.40 | 0.96 | style="background-color: #FFEB84;" | 11| style="background-color: #FCEA83;" | 11| style="background-color: #F3E783;" | 10| style="background-color: #FFEB84;" | 11| 6style="background-color: #FCEA83;" | 911| 6style="background-color: #FFEB84;" | 11| style="background-color: #FFE483;" | 12| 9style="background-color: #FFDC82;" |13| 14style="background-color: #FFE483;" |12| style="background-color: #FECD7F;" | 15| 11style="background-color: #FDC57D;" | <span style='color:#00B050'>17'''16'''</span>| 18style="background-color: #FED580;" |14| style="background-color: #FDC57D;" |16| style="background-color: #FED881;" |14| 13style="background-color: #FED580;" |14| style="background-color: #FDBE7C;" | <span style='color:#FF0000'>20'''17'''</span>| 12style="background-color: #F7E883;" | 2011| 12style="background-color: #D8DF81;" | 8
| race
|-
| Higdon[[Jack Daniels Running Formula]]| Intermediate 24Week (4hours, 35miles/56Km)| No| 18| 6 | 3 | 16 | 10 | 6 style="background-color: #F8696B;" |8| 4 style="background-color: #DFE282;" |9| 11 style="background-color: #D4DE81;" |8| 7 style="background-color: #63BE7B;" | 0.79 | 1.00 style="background-color: #D8DF81;" |8| 0.95 style="background-color: #FCEA83;" |11| style="background-color: #D4DE81;" |8| style="background-color: #63BE7B;" |0| style="background-color: #FFEB84;" |11| style="background-color: #FFDC82;" |13| style="background-color: #9BCE7E;" | 4| style="background-color: #63BE7B;" | 0| 10style="background-color: #FFEB84;" | 11| 8style="background-color: #FED680;" | 1314| 14style="background-color: #B8D67F;" | 106| <span style='"background-color:#00B050'>16</span>63BE7B;" |0| 17style="background-color: #FFE483;" | 12| 19style="background-color: #FECE7F;" | <span style='color:#FF0000'>2015</span>| 12style="background-color: #DFE282;" |9| 20style="background-color: #63BE7B;" |0| style="background-color: #FFE483;" | 12| 20style="background-color: #FED680;" |14| style="background-color: #FFE082;" |13| 12style="background-color: #63BE7B;" |0| style="background-color: #D8DF81;" | 8
| race
|-
| Higdon[[Jack Daniels Running Formula]]| Advanced 1Plan A (4hours, 35miles/56Km)| No| 18| 6 | 3 | 16 | 10 | 6 | 4 | 11 style="background-color: #8AC97D;" |3| 7 style="background-color: #8AC97D;" |3| 0.79 style="background-color: #8AC97D;" |3| 1.00 style="background-color: #B9D67F;" |6| 0.95 style="background-color: #B9D67F;" |6| style="background-color: #B9D67F;" |6| style="background-color: #C6DA80;" |7| style="background-color: #B6D67F;" |6| style="background-color: #FFEB84;" | 11| style="background-color: #D3DE81;" | 8| style="background-color: #F5E883;" | 10| 11style="background-color: #FFE683;" |12| 8style="background-color: #DFE282;" |9| 13style="background-color: #FED07F;" |15| 14style="background-color: #FECF7F;" |15| 10style="background-color: #DFE282;" |9| style="background-color: #FDC17C;" | <span style='color:#00B050'>1617</span>| style="background-color: #FDBE7C;" | 17| 12style="background-color: #FED580;" |14| style="background-color: #FDBE7C;" |17| 19style="background-color: #FED580;" |14| style="background-color: #FCAE79;" | <span style='color:#FF0000'>2019</span>| 12style="background-color: #EBE582;" | 20| 12| 20| 12| 810
| race
|-
| Higdon[[Jack Daniels Running Formula]]| Advanced 2Elite (4hours, 35miles/56Km)| No| 18| 6 | 3 | 16 | 10 | 6 | 4 style="background-color: #8AC97D;" |3| 11 style="background-color: #8AC97D;" |3| 7 style="background-color: #8AC97D;" |3| 0.79 style="background-color: #B9D67F;" |6| 1.00 style="background-color: #B9D67F;" |6| 0.95 style="background-color: #B9D67F;" |6| style="background-color: #FDB67A;" |<span style='color:#00B050'>18</span>| style="background-color: #FEC97E;" |16| style="background-color: #FDB67A;" |18| style="background-color: #FCA777;" |20| style="background-color: #FDC17C;" |17| style="background-color: #FCA777;" |20| style="background-color: #FB9774;" | 22| 10style="background-color: #FB9774;" | 1122| 8style="background-color: #FCA777;" | 1320| 14style="background-color: #FB9774;" | 1022| <span style='"background-color:#00B050'>16</span>FB9774;" |22| 17style="background-color: #FB9774;" | 1222| 19style="background-color: #FB9073;" | <span style='color:#FF0000'>2023</span>| 12style="background-color: #FB9774;" |22| 20style="background-color: #FB9774;" |22| 12style="background-color: #FB9774;" |22| 20style="background-color: #FCB179;" |19| 12style="background-color: #D8DF81;" | 8
| race
|-
| Waitz [[Jack Daniels Running Formula]]| RYFMScaled Elite (4hours, 35miles/56Km)| No| 16| 3 | 1 | 6 | 5 | 11 | 2 style="background-color: #8AC97D;" |3| 5 style="background-color: #8AC97D;" | 3 | 0.96 style="background-color: #8AC97D;" | 2.00 3| 1.11 style="background-color: #B9D67F;" | 6| style="background-color: #B9D67F;" | 6| style="background-color: #B9D67F;" | 6| style="background-color: #EBE582;" | 10| style="background-color: #FDEA83;" | 11| 5style="background-color: #F0E683;" | 510| 6style="background-color: #FAE983;" | 811| 6style="background-color: #FFE182;" | 912| 10style="background-color: #FFEB84;" | 1211| 13style="background-color: #FFE583;" | 1012| 14style="background-color: #FFDC82;" | <span style='color:#00B050FF0000'>1613</span>| 18style="background-color: #FFEB84;" |11| style="background-color: #FFE583;" |12| style="background-color: #FFE383;" |12| style="background-color: #FFE283;" |12| style="background-color: #FFE283;" |12| style="background-color: #FFE383;" |12| style="background-color: #FFE283;" |12| <span style='"background-color:#FF0000'>20</span>FFE583;" |12| 13style="background-color: #F7E883;" |11| 10style="background-color: #D8DF81;" |8
| race
|-
| Hanson[[Pfitzinger| Beginner| NoPfitzinger's Advanced Marathoning]]| <55/18week| 3 | 0 | 0 | 4 | 10 | 0 | 7 | 7 | 1.16 | 0.00 | 1.16 | | | | style="background-color: #FFE483;" | 12| style="background-color: #FFDC82;" | 13| style="background-color: #FED580;" | 414| 4style="background-color: #FECD7F;" | 515| 5style="background-color: #FDC57D;" | 6<span style='color:#00B050'>16</span>| 8style="background-color: #FFE483;" | 1012| 10style="background-color: #FDB67A;" | 1518| 10style="background-color: #FCA777;" | <span style='color:#00B050FF0000'>1620</span>| 10style="background-color: #FDC57D;" |16| style="background-color: #FED580;" |14| style="background-color: #FCA777;" |20| 16style="background-color: #FDBE7C;" |17| style="background-color: #FDB67A;" |18| 10style="background-color: #FDBE7C;" |17| style="background-color: #FCA777;" |20| style="background-color: #FDC57D;" | 16| 10style="background-color: #FFE483;" | 812
| race
|-
| Hanson[[Waitz| Waitz's Run your first marathon]]| Advanced| No| 18| 3 | 0 | 0 | 8 | 10 | 0 | 7 | 7 | 0.63 | 0.00 | 0.63 | | | style="background-color: #A9D27F;" |5| style="background-color: #A9D27F;" |5| style="background-color: #B8D67F;" |6| style="background-color: #D4DE81;" |8| style="background-color: #B8D67F;" |6| style="background-color: #E2E282;" | 89| 8style="background-color: #F0E683;" | 10| 8style="background-color: #FFE483;" | 12| 8style="background-color: #FFDC82;" |13| 14style="background-color: #F0E683;" | 10| 15style="background-color: #FED580;" |14| 10style="background-color: #FDC57D;" | <span style='color:#00B050'>16</span>| 10style="background-color: #FDB67A;" |18| 16style="background-color: #FCA777;" |<span style='color:#FF0000'>20</span>| 10style="background-color: #FFDC82;" |13| 16style="background-color: #F0E683;" | 10| 8
| race
|}
 
==Notes on the columns==
* '''Plan'''. I have generally used the last name of the primary author of the plan, except where the plan is better known by another name.
* '''Name'''. This is the name of the plan with the in the book, or in the case of Jack Daniels the parameters used to generate the plan.
* '''Long Run Speedwork. '''While some plans have the longer runs as steady easy continuous running, some include elements of speed work. This is typically sections of the long run where the pace is increased to marathon pace or faster. I believe that this type of speed work can be remarkably effective.
* '''Duration.''' The simple view of the duration of the plan is the number of weeks from start to finish, but this can be rather misleading. Many runners training for a marathon have a higher level of fitness than that required for the start of the plan. If a runner starts a plan that has several weeks of training at significantly below their current fitness level, they may actually become detrained. For example a runner who is used to running 12 mile long runs would not needed to begin at the start of the Jack Daniels "Plan A (4hours, 50miles/week)", but might be able to skip the first 12 weeks.
* '''# Runs 16+.''' I consider that the 16 mile mark defines the beginning of "the long run". While this is somewhat arbitrary on my part, I believe that counting the number of long runs that are 16 miles or more is a useful metric. The first run the diesel 16 miles or more is highlighted in green in the weekly section.
* '''# Runs 20+. '''There is some limited evidence that suggests that runs over 20 miles provide important adaptations for marathon running, and help prevent "hitting the wall". This column gives account of the number of runs that of 20 miles or more.
* '''Total Miles Over 16. '''Another way of evaluating a training plan is to look at the number of miles run in excess of 16 miles. For example an 18 mile long run would count as 2 miles in excess of the 16 mile Mark. This metric reveals some dramatic differences between some of the advanced plans.
* '''Starting Mileage. '''This column shows the mileage of the first long run, and may be useful in selecting a plan based on your current fitness.
* '''Weeks To 16. '''This is the number of weeks from the start of the plan to the first 16 mile long run. This section of the training plan I've called the "initial ramp up" that brings a runner from their initial level of fitness to what I consider the threshold of performing long runs.
* '''Weeks 16 To Max'''. This is the number of weeks from the first run of 16 miles or more to the longest run in the plan. If the longest run is repeated more than once, I use the first instance, which is highlighted in red in the weekly section.
* '''16 To Race. '''The number of weeks from the first run of 16 miles or more to the race itself.
* '''Max To Race. '''The number of weeks from the longest long run to the race itself.
* '''Ramps'''. One key aspect of any marathon training plan is how quickly it increases the mileage. It seems likely that one of the biggest factors behind excessive fatigue and injury from the long run is at this rate of mileage increase. Therefore I have attempted to quantify this rate of increase as a "ramp", which is approximately the number of miles per week the long run is increased by. (For those interested in the details I use the least squares approach to calculate an approximate slope between the two points on the training plan. This approach has some obvious limitations when the training plans have cut back weeks.)
** '''Initial Ramp (First To 16). '''This is the ramp from the first run to the first 16 mile or longer run.''' '''
** '''Core Ramp (16 To Max).'''This is the ramp from the first 16 mile or longer run to the longest run.
** '''Overall Ramp (first to max). '''The ramp from the first run to the longest run.''' '''
* '''Weeks. '''This section shows the long run for each plan by week, aligned by race day to make it easier to compare.
Retrieved from "http://fellrnr.com/wiki/Special:MobileDiff/8940"