Changes

[[File:MarathonBookshelf.jpg|right|thumb|500px|What's on your bookshelf? I've looked at a many of the popular marathon training plans so you don't have to.]]There are a vast number of training plans for the marathon distance, and choosing one can be daunting. This page gives an overview of several popular, proven plans. I have given a short textual description of the plan, then a list of the key attributes and a high level summary of each level of the plan. For the [[Long Run|long runs]], I start listing the lengths with the first run of 16 miles or longer and do not include the taper period. I've put the plans loosely in order of preference. ==The purpose of this comparison==This comparison should not be used to choose a plan by itself. The goal is to provide the reader with some guidance around which plans are candidates so they can do further research. The comparison is also based on the plans themselves, not any supporting information such as the book in which they are publishedtraining methodology or other advice. This comparison does not attempt to be comprehensivereview of all plans, but to cover a few of the most popular plans. ==The will to win==As Juma Ikangaa said, "The will to win means nothing without the will to prepare." The plans below are all proven planscan work, but they are not guaranteed to produce success. Long , as long distance running requires a big commitment of time and effort. It is vital to count the cost that this training requirerequires; none of these plans will help you if you don't follow them. ==Tweaking the plans==It is quite possible to use one of these plans as an initial basis, and then tweak it to your particular needs. There are trivial tweaks, such as doing the long run on a different day, to major changes. Changes such as swapping out runs that are not key workouts for cross training or rest can be done quite easily. However, the more extensive the change, the more experience you need to understand the implications.  =Modifying the plans for continuous training=The vast majority of these plans assume you're starting off from a low level of training. One of my [[Top 10 Marathon Training Mistakes]] is detraining between marathons. If you race a marathon every six months and your training pattern is to have a two month gap between finishing one race and starting doing your long runs for the next race, you will lose a disproportionate amount of your fitness. Instead, I would recommend that after you have recovered from a race you quickly return to doing 16+ mile long runs. Most of the plans shown here can easily be adapted this way. Simply ignore the weeks leading up to the first 16 mile long run, and start your training at that point for the next race. =Suitability Comparison==The table below gives some high level guidance as to the suitability for the different plans for different types of runner. In the table, the number 10-5 indicate suitability with 5 being more suitable. There is a lot of individual variability, so a plan that is marked low for a particular type of runner does not mean it won't work for anyone in that category, but it's less likely to be a good candidate. As always, I'd like to hear from anyone that disagrees ;}{| {{table}}| alignclass="centerwikitable sortable" style! class="background:#f0f0f0;unsortable"|| align="center" style="background:#f0f0f0;"|'''! [[FIRST]]'''! Jack Daniels Plan A! Jack Daniels Elite! Jack Daniels To Finish! Pfitzinger Advanced Marathoning ! Jeff Galloway ! Hal Higdon ! Waitz ! Hanson|-| Beginner| 2| 3| 0| 2| 0| 4| 3| 1| 0|-| Novice| 4| 3| 0| 1| 0| 2| 3| 2 | 0|-| Ringer| 4| 3| 1| 0| 1| 1| 2| 0| 0|-| Maintenance | 2| 2| 0| 0| 0| 3| 4| 0 | 1|-| Improver| 4| 5| 3| 0| 4| 1| 2| 0 | 0|-| Enthusiast| 4| 3| 4| 0| 5| 1| 2| 0 | 0|-| Elite| 3| 2| 5| 0| 4| 0| 0| 0 | 0|-| Limited Training Time | 4| 4| 3| 0| 2| 1| 2| 2| 1|-| Traditionalist| 2| 3| 3| 0| 3| 2| 4| 3| align="center" style="background:#f0f0f0;"0|'''Jack Daniels'''-| align="center" style="background:#f0f0f0;"Triathlete/Multisport|'''SmartCoach'''5| align="center" style="background:#f0f0f0;"4|'''Advanced Marathoning'''3| align="center" style="background:#f0f0f0;"0|'''Jeff Galloway'''1| align="center" style="background:#f0f0f0;"3|'''Hal Higdon'''2| align="center" style="background:#f0f0f0;"3|'''Runners World'''0

| Beginner||2||Sub 3:00|5|35|5|10|5|40|2|30||20

| Novice|3:00-4:30|45|5|3|1|3||2|3|2||3||20

| Maintenance 4:30-5:30|3|23|0|21|0|5|2|12||3||4||20

| Improver||5:30+|0|40|0|30|0|2||1|5|20|0|30

| EnthusiastLike Speedwork|5| 5|5|0|4|0|31|0|3||1||2||2

| EliteHate Speedwork|0|5||50|0|2||3||1|5|14|5|10

* # 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.# 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.# Time calls: 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.

== [[FIRST]] (Furman Institute of Running and Scientific Training) =Characteristics=The [[FIRST]] plan is my preferred training approach and is available in table below looks at the general characteristics of the book [http://wwwvarious plans.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Run LessFor many of the plans there are multiple different versions, based on the experience, fitness, Run Faster]or weekly mileage of the runner. The [[FIRST]] plan builds on the Jack Daniels approach of providing specific training paces plans vary based on the specifics of the runners fitness leveland weekly mileage, which provides clearly defined workoutsso some sample values are used. The unique attribute specifics of [[FIRST]] is running only 3 days per week, with two days of cross training. This tends the Jack Daniels plans for specific runner are likely to make [[FIRST]] a tougher training plan, as every run is a hard workoutvary from these values. * My take: The best all round plan, but requires the ability to do speedwork. Though this plan is only 3 days{| class="wikitable sortable"! class="unsortable" | Plan! Name! Min Days/week, it is a tough plan.* Key Characteristics! Max Days/week** Run 3 ! Min Cross Training days/week** ! Max Cross Training pace based on fitnessDays! Speedwork! Fitness Based Paces** [[! Long RunPace|-| Jack Daniels|Long runs]] are not at a slow paceTo Complete (4hours, but between marathon pace and marathon pace 50miles/week)| 3| 7| 0| 0| 1| Yes| MP+90 to MP+ 30 seconds120|-| Jack Daniels** Some runners find the workouts too hard| To Complete (4hours, especially if they are not used 90miles/week)| 3| 7| 0| 0| 1| Yes| MP+90 to speedworkMP+120** Precise training paces and distances provided for all runs |-| Jack Daniels* Beginner Level | Plan A (not covered in the book3hours, 90miles/week)** Duration: 18 weeks| 3| 7| 0| 0| 1| Yes| MP+90 to MP+120** Long Runs: 16, 13, 18, 10, 20 |-** Quality Runs: Tempo and Interval session each week| Jack Daniels* Standard Level | Plan A (no other variations4hours, 50miles/week)** Duration: 16 weeks| 3| 7| 0| 0| 1** Long Runs: 17, 20, 18, 20, 13, 18, 20, 15, 20, 15, 20 | Yes** Quality Runs: Tempo and Interval session each week| MP+90 to MP+121* Source [http://www.amazon.com/Runners-World|-Less-Faster-Revolutionary/dp/159486649X Run Less, Run Faster]== [[| Jack Daniels Running Formula]] ==This is the plan that I have used most| Plan A (4hours, and is a close second behind [[FIRST]]. I believe that the [[FIRST]] plan is a natural evolution of 90miles/week)| 3| 7| 0| 0| 1| Yes| MP+90 to MP+122|-| Jack Daniels work. Jack Daniels introduced the concept of specifying training paces based on fitness, and measuring fitness based on race performance. * My take: | Plan A great training plan(5hours, though it requires some mental effort 50miles/week)| 3| 7| 0| 0| 1| Yes| MP+90 to read and understand how the plan works. Overall I prefer the [[FIRST]] planMP+123|-| Jack Daniels| Elite (3hours, though the 'Elite' plan is one of the few I've seen that focuses on high performing runners who are prepared 90miles/week)| 3| 7| 0| 0| 1| Yes| MP+90 to put in a lot of effort. MP+124* Key Characteristics|-** Training pace based on fitness| Jack Daniels** Two key workouts; speedwork and long run| Elite (4hours, with other running left open50miles/week)| 3| 7** Beyond the ‘train | 0| 0| 1| Yes| MP+90 to complete’ levelMP+125|-| Jack Daniels| Elite (4hours, most long runs include speedwork. These plans are designed to improve performance and require a high degree of fortitude. 90miles/week)| 3| 7| 0| 0| 1** Precise training paces and distances provided for quality runs | Yes* Plan ‘Train | MP+90 to complete’MP+126|-** Duration: 18 weeks| Jack Daniels** Long Runs: Less prescriptive than most plans; 6 runs of 2.5 hours or 25% of weekly mileage | Elite (whichever is less5hours, 50miles/week)** Quality Runs: One tempo run or tempo paced intervals| 3| 7| 0| 0* Plan ‘A’| 1** Duration: 24 weeks| Yes** Long Runs: 17 (15 @ | MP+90 to MP), +127|-| FIRST | Novice| 3| 3| 2| 2| 2.5 hours, ~22 (~8 as intervals @Tempo), 19 (| Yes| MP+15 @ to MP), 22 (or +45|-| FIRST | Marathon| 3| 3| 2| 2.5 hours), ~22 (~8 as intervals @Tempo), 22 (or | 2.5 hours), 19 (| Yes| MP+15 @ to MP)+60|-| Pfitzinger** Quality Runs: Tempo and Interval session each | <55/18 week* Plan ‘Elite’| 5| 5| 0| 1| 1** Duration: 24 weeks| No** Long Runs: 18 (mix of easy, tempo, | MP+10% to MP), 20+ (some @ Tempo), 18, 20 (14 @ %|-| Pfitzinger| <55/12 week| 5| 5| 0| 1| 1| No| MP, 2 @ Tempo), 21 (~7 as intervals @Tempo), 20, 22 (14 @ +10% to MP, 2 @ Tempo), ~22 (~8 as intervals @Tempo), +20, 22 (12 @ MP, 2 @ Tempo)%|-** Quality Runs: One tempo run or tempo paced intervals| Pfitzinger* Source [http:| 55-70//www.amazon.com/Daniels18 week| 6| 6| 0| 1| 1| No| MP+10% to MP+20%|-Running| Pfitzinger| 55-Formula70/12 week| 6| 6| 0| 1| 1| No| MP+10% to MP+20%|-2nd| Pfitzinger| 70-Jack85/dp/0736054928 Jack Daniels Running Formula]18 week| 7| 7==Runners World SmartCoach==| 0Runners World also has an application that generates customized training plans. You input a race time, your weekly mileage, training effort, schedule length and when you want to start, then you get a plan based on that information. The approach is based around the work of Jack Daniels and other coaches, but does not use Jack Daniels specific formula. The flexible nature of the application makes it harder to provide specific characteristics, so I have used a few samples to give a sense of the style of the plan. | 0* My take: Some nice flexibility and customization with many permutations available depending on your needs.| 1* Key Characteristics| No** A customizable plan, giving many options for those who like | MP+10% to tweak MP+20%|-| Pfitzinger** Uses reduced mileage, easier weeks every fourth | 70-85/12 week unless a duration less than 16 weeks is selected** A little speedwork and moderately hard long runs| 7| 7| 0| 0| 1| No| MP+10% to MP+20%|-** Precise training paces and distances provided for all runs | Pfitzinger* Example: 3 Hour marathon, 60 Miles| >85 (105)/18 week, Moderate Effort** Duration: 16 weeks| 7** Long Runs: 16, 18, | 7, 20, 16, 20, 8, 16, 20, 16, 8, | 0| 0| 1| No| MP+10% to MP+20 %|-| Pfitzinger| >85 (even pace, around 105)/12 week| 7| 7| 0| 0| 1| No| MP+10% to MP+30, getting faster as the plan progresses)20%|-| Galloway| Beginner| 6| 6| 0| 0| 0| No| NS|-| Galloway| To Finish** Quality Runs: A tempo or interval session once a week for most weeks| 6** Run | 6 days/week* Example| 0| 0| 0| No| NS|-| Galloway| Fat Burning| 5| 5| 2| 2| 0| No| MP+120|-| Galloway| Goal 4: 40| 4 Hour marathon, 30 Miles/week, Moderate Effort** Duration: 16 weeks| 4| 2| 2| 0| No| MP+120|-| Galloway** Long Runs| Goal 4: 16, 18, 20, 6, 16, 20, 16, 7, 20 (even pace, around | 4| 4| 2| 2| 0| No| MP+45, getting faster as the plan progresses)120|-| Galloway** Quality Runs| Goal 4: A tempo or interval session once a week for most weeks00| 4** Run | 4 days/week* Example| 2| 2| 0| No| MP+120|-| Galloway| Goal 3: 45| 4| 4| 2| 2| 0| No| MP+120|-| Galloway| Goal 3:30 Hour marathon, 25 Miles/week, Maintenance Effort (lowest)** Duration: 16 weeks| 4| 4| 2| 2| 0** Long Runs: | No runs longer than 14 miles** Quality Runs: A tempo or interval session once a week for most weeks| MP+120|-** Run 3 days/week| Galloway* Example: | Goal 3:30 Hour marathon, 50 Miles/week, Very Hard Effort (highest)15| 4| 4| 2| 2| 0| No| MP+120|-| Galloway** Duration| Goal 2: 16 weeks59| 4| 4| 2| 2| 0| No| MP+120|-| Galloway** Long Runs| Goal 2: 16, 18, 9, 20, 16, 20, 10, 16, 20, 16, 11, 20 (even pace, with initial runs 39| 4| 4| 2| 2| 0| No| MP+120|-| Higdon| Novice| 4| 4| 1| 1| 0| No| MP+30 to MP+90 |-| Higdon| Intermediate 1| 5| 5| 1| 1| 0| No| MP+30 to MP+45)90|-| Higdon| Intermediate 2** Quality Runs: A tempo or interval session once a week for most weeks| 5** Run | 5 days/week* Source http://smartcoach.runnersworld.com| 1| 1| 0| No| MP+30 to MP+90|-| Higdon== | Advanced Marathoning (Pfitzinger) ==1| 6| 6| 0| 0| 1| NoThis plan is specifically for experienced marathon runners looking | MP+30 to improve their performance. There is no beginner or intermediate plans, but there are multiple plans depending on miles per week and number of weeks. MP+90|-| Higdon| Advanced 2| 6| 6| 0| 0| 2{| {{table}}No| Up MP+30 to 55 Miles/weekMP+90|-| Waitz |RYFM|24 Weeks4|4|18 Weeks0|0|12 Weeks0|No|RecoveryNS

| Up to 70 Miles/weekHanson|Beginner|24 Weeks6|6|18 Weeks0|0|12 Weeks2|No|RecoveryMP+50 to MP+30

| Over 70 Miles/weekHanson|Advanced|24 Weeks6|6|18 Weeks0|0|12 Weeks2|No|RecoveryMP+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.* My take: Some good plans '''Name'''. This is the name of the plan with basic guidance around training plansthe in the book, but not as sophisticated as or in the case of Jack Daniels or [[FIRST]]the parameters used to generate the plan.* '''Min/Max Days/week'''. The minimum and maximum number of days per week that the plan prescribes for running. For the Galloway plans involve a lot are considered any day the prescribes walking as part of long the running days and medium long runs, and some speedworkwas Galloway is using a run/walk approach.* '''Min/Max Cross Training days'''. There This is a note the minimum and maximum number of days per week that the long runs should be 10% to 20% slower plan prescribes for cross training, rather than goal marathon pace, but there the number of days that the plan would allow for cross training.* '''Speedwork'''. This is not advice on how to do the calculation, number of days where the plan prescribes speed work such as intervals or tables to useat tempo runs. Any speed work performed as part of the long run is not included in this total. * Key Characteristics** Training pace '''Fitness Based Paces'''. Both Jack Daniels and FIRST define all training paces based on your current fitness** Two key workouts; speedwork and long runlevel, with but other running left open** Guidance for plans do not. (Note that the Hanson plans do prescribe training paces and distances provided , but this is based on your goal rather than your proven fitness.)* "up '''Long Run Pace'''. While only Jack Daniels and FIRST give fitness based Paces, most of the plans give at least a broad guidelines as to 55 mile" plans ** 4-5 days/week of running** One medium the appropriate long run pace. These training paces are specified as a number of seconds per week mile slower than marathon pace, or occasionally as a percentage slower. (11-13 milesFor example, MP+10% for a 6:00 min/mile marathoner: 6:00 pace is 360 seconds per mile, 10% of 360 is 36, so the pace would be 6:36 min/mile.) in addition Some of the plans have different number of days assigned to different activities as the long run** Occasionalplan progresses, once per week speedwork sessions in which case I've used a rough approximation.  * "up to 70 mile" plans=Long Run Analysis=** 6 days/week This section provides some detailed analysis of running** One or two medium the long runs per week (11in each of the training plans. While some of the information is self-15 miles) in addition explanatory, some may require you to read the notes below the long runtable.** One session per week {| class="wikitable sortable"* ! class="unsortable"| Plan! Name! Long Run Speedwork! Duration! # Runs 16+! # Runs 20+! Total Miles Over 70 mile" plans 16! Starting Mileage! Weeks To 16! Weeks 16 To Max! 16 To Race! Max To Race! Initial Ramp (First To 16)! Core Ramp (16 To Max)! Overall Ramp (first to max)! 26! 25! 24! 23! 22! 21! 20! 19! 18! 17! 16! 15! 14! 13! 12! 11! 10! 9! 8** ! 7 days! 6! 5! 4! 3! 2! 1|-| Jack Daniels| To Complete (4hours, 50miles/week of running with running twice a day on some days)| Yes| 18| 0 | 0 | 0 | 3 | -| -** One or two medium long runs per week (11| -15 miles) in addition to the long run** One speedwork session per week | 9 | #N/A| #N/A| 0.96 | | | | | | | | 3| 3| 3| 12| 12| 12| 12* Long runs are shown in the table below| 12{| {{table}}5| align="center" <span style="background'color:#f0f0f0;"FF0000'>14</span>| 14| 11| 10| 14| 12| 10| 11| 5| race|-| Jack Daniels| To Complete (4hours, 90miles/week)| Yes| 18| 0 | 0 | 0 | 3 | -| -| -| 15 |#N/A| align="center" style="background:#f0f0f0;"N/A| 3.30 | | | | | | | | 3| 3|3| align="center" <span style="background'color:#f0f0f0;"FF0000'>14</span>| 14| 14| 14| 14| 10| 14| 14| 11| 10| 14| 14| 10| 11| 10| race|-| Jack Daniels|'''Plan A (3hours, 90miles/week )| Yes| 24'''| align="center" 14 | 2 | 29 | 4 | 3 | 13 | 20 | 7 | 3.60 | 0.36 | 0.82 | | | 4| 4| 4| <span style="background'color:#f0f0f0;"00B050'>16</span>| 16| 16| 15| 8| 14| 18| 13| 15| 18|'''week 23'''18| align="center" style="background:#f0f0f0;"17|'''week 22'''18| align="center" <span style="background'color:#f0f0f0;"|''FF0000'week >21'''</span>| 19| align="center" style="background:#f0f0f0;"18|'''week 20'''21| align="center" style="background:#f0f0f0;"18|'''week 19'''| align="center" style="background:#f0f0f0;"12| race|-| Jack Daniels|'''Plan A (4hours, 50miles/week 18''')| Yes| 24| 4 | 0 | 8 | 3 | 16 | 3 | 7 | 4 | 0.77 | 0.30 | 0.73 | | | 3| 3| 3| 9| 9| 9| 10| 6| 11| 11| 10| 12| 13| 15| 15| 13| align="center" <span style="background'color:#f0f0f0;"00B050'>17</span>|'''week 17'''| align="center" 14| <span style="background'color:#f0f0f0;"FF0000'>19</span>| 14| 19| 10| race|-| Jack Daniels|'''Plan A (4hours, 90miles/week )| Yes| 24| 4 | 0 | 8 | 3 | 16'''| align="center" style="background:#f0f0f0;"3 | 7 | 4 | 0.65 | 0.30 | 0.61 | | | 3| 3| 3| 14| 14| 14| 11| 6| 11| 14| 10| 12| 14| 15|'''week 15'''| align="center" 14| <span style="background'color:#f0f0f0;"00B050'>17</span>| 17|'''week 14'''| align="center" <span style="background'color:#f0f0f0;"FF0000'>19</span>| 14| 19| 10| race|-| Jack Daniels|'''Plan A (5hours, 50miles/week )| Yes| 24| 2 | 0 | 1 | 2 | 19 | 2 | 4 | 2 | 0.60 | 0.50 | 0.55 | | | 2| 2| 2| 9| 9| 9| 9| 5| 10| 11| 9| 10| 11| 13'''| align="center" 13| 11| 14| 15| 11| <span style="background'color:#f0f0f0;"00B050'>16</span>|'''week 12'''11| align="center" <span style="background'color:#f0f0f0;"FF0000'>17</span>| 8| race|-| Jack Daniels|'''Elite (3hours, 90miles/week )| Yes| 24| 19 | 11'''| align="center" 73 | 4 | 3 | 14 | 20 | 6 | 3.60 | 0.51 | 1.01 | | | 4| 4| 4| <span style="background'color:#f0f0f0;"00B050'>16</span>| 16| 16| 18| 18| 18| 20| 19| 20| 22| 22| 20| 22|'''week 10'''22| align="center" <span style="background'color:#f0f0f0;"FF0000'>23</span>| 22| 22| 22| 19| 11| race|-| Jack Daniels|'''Elite (4hours, 50miles/week )| Yes| 24| 16 | 11 | 69 | 3 | 6 | 12 | 17 | 5 | 2.25 | 0.49 | 1.17 | | | 3| 3| 3| 9| 9| 9| <span style='color:#00B050''>18</span>| 16| 18| 20| 17| 20| 22| 22| 20| 22| 22| 22| align="center" <span style="background'color:#f0f0f0;"FF0000'>23</span>| 22| 22| 19| 8| race|-| Jack Daniels|'''Elite (4hours, 90miles/week 8''')| Yes| 24| 16 | 11 | 69 | 3 | 6 | 12 | 17 | 5 | 2.79 | 0.49 | 1.04 | | | 3| 3| 3| 14| 14| 14| align="center" <span style="background'color:#f0f0f0;"00B050'>18</span>| 16| 18| 20| 17| 20| 22| 22| 20| 22| 22|'''week 7'''22| align="center" <span style="background'color:#f0f0f0;"FF0000'>23</span>| 22| 22| 19| 8| race|-| Jack Daniels|'''Elite (5hours, 50miles/week )| Yes| 24| 15 | 11 | 68 | 2 | 6'''| align="center" 12 | 17 | 5 | 2.46 | 0.53 | 1.22 | | | 2| 2| 2| 9| 9| 9| <span style="background'color:#f0f0f0;"00B050'>18</span>| 15| 18| 20| 16| 20| 22| 22| 20| 22| 22|'''week 5'''22| align="center" <span style="background'color:#f0f0f0;"FF0000'>23</span>| 22| 22| 19| 7| race|-| FIRST| Novice| Yes| 16| 3 | 1 | 6 | 8 | 8 |'''week 4| 7 | 3 | 0.88 | 0.90 | 0.75 | | | | | | | | | | | 8| 9| 10| 11| 12| 14| 10| 15| <span style='color:#00B050''>16</span>| 12| 18| 13| align="center" <span style="background'color:#f0f0f0;"FF0000'>20</span>| 13| 8| race|-| FIRST | Marathon| Yes| 16| 8 | 5 | 25 | 13 | 2 | 1 | 13 | 12 | 2.00 |'''week 3'''.00 | 2.30 | | | | | | | | | | | 13| 15| align="center" <span style="background'color:#f0f0f0;"|'''week 2''00B050'>17</span>| align="center" <span style="background'color:#f0f0f0;"FF0000'>20</span>| 18| 20| 13| 18| 20| 15| 20| 15| 20| 13| 10|'''week 1'''race

| Up to Pfitzinger| <55 Miles/18 week|Yes|24 Week Plan18|10 |3 |18 |12 |4 |3 |13 |10 |1.00 |1.80 |0.90 | | | | |16 | |17 | |18|12|13|14|1715| <span style='color:#00B050'>16</span>|12|18||<span style='color:#FF0000'>20|</span>|16(12@MP)||13|14|20||17|18|17(14@ MP)||15||21||17|20|16|12|12race

| Pfitzinger|<55/12 week|18 Week PlanYes|12|7 |2 |10 |13 |2 |4 |9 |5 |1.50 |0.60 |0.75 | | | | | | | | | | | |17 | |12 |13|1815|<span style='color:#00B050'>16</span>|2017|16|15(12@MP)||14||<span style='color:#FF0000'>20||17||17 (14@MP)|</span>|17||20||16|12|12race

| Pfitzinger|55-70/18 week|12 Week Plan|||Yes|18|12 |4 |29 |15 |1 |9 |16 |7 |1.00 |0.34 |0.37 | | | | | | | | |15|<span style='color:#00B050'>16</span>|15|18|18|15|21|20|16|15|17<span style='color:#FF0000'>22</span>|18|18||15(12@MP)|17|20||17|13|20||16||12race

| Up to Pfitzinger| 55-70 Miles/12 week|Yes|24 Week Plan12|9 |2 |19 |15 |1 |5 |10 |165 |2.00 |170.63 | 0.71 | |13 | |17 | |18 | |19 | |20 | |14 | |20 |15|21<span style='color:#00B050'>17</span>|17|18||16(12@MP)||14||23||20||17(14@MP)||18||<span style='color:#FF0000'>21</span>|18|20||17|13|13race

| Pfitzinger|70-85/18 week| Yes|18 Week Plan|16 |6 |43 |17 |0 |10 |17 |7 |0.00 |0.39 |0.39 | | | | | | |17 | |15<span style='color:#00B050'>17</span>|17|18|16|20|18|14||21|16|20||15(12@MP)||15||22||18|16|17(14@MP)|<span style='color:#FF0000'>24</span>|18|20|2018|22|17|13|13race

| Pfitzinger||70-85/12 Week Plan||week|Yes|12|10 |2 |23 |17 |0 |6 |11 |5 |0.00 |0.43 |0.43 | | | | | | | | | | | | | | |<span style='color:#00B050'>17|</span>|18|19|17|18|20||16(12@MP)||2117|<span style='color:#FF0000'>22</span>|18||20||17|13|13race

| Over 70 MilesPfitzinger| >85 (105)/18 week|Yes|24 Week Plan|18|15 |8 |47 |16 |160 |10 |17|7 |180.00 |0.42 |150.42 | |18 | |19 | |20 | |21 |<span style='color:#00B050'>16</span>|1517|18|20|20|2216|20|18||17(12@MP)22|20|16||<span style='color:#FF0000'>24</span>|13|20||18(15@MP)|22|18||22||20|21|17|13|13race

| Pfitzinger|>85 (105)/12 week|18 Week PlanYes|12|10 |2 |23 |17 |0 |6 |11 |5 |0.00 |0.43 |0.43 | | | |17 | |18 | |16 | |19 | |20 | |16 |<span style='color:#00B050'>17</span>|2018|19|2217|18|16(12@MP)||16||2417|<span style='color:#FF0000'>22</span>|18||18(15@MP)||20||22||17|13|13race

| Galloway|Beginner| No| 26| 4 | 3 | 22 | 3 | 14 | 8 | 11 | 3 | 0.60 | 0.52 | 0.51 | 3| 4.5| 3| 6| 7.5| 3| 9| 3| 11| 4| 13| 4| 15| 4| <span style='color:#00B050'>17</span>| 4| 20| 6| 6| 23| 6| 6| <span style='color:#FF0000'>26</span>| 6| 6| race|-| Galloway| To Finish| No| 26| 4 | 3 | 22 | 3 | 14 | 8 | 11 | 3 | 0.66 | 0.47 | 0.53 | 3| 4.5| 3| 6| 7.5| 4| 9| 4| 11| 5| 13| 5| 15| 6| <span style='color:#00B050'>17</span>| 6| 20| 6| 7| 23| 6| 7| <span style='color:#FF0000'>26</span>| 6| 7| race|-| Galloway| Fat Burning| No| 26| 4 | 3 | 22 | 3 | 14 | 8 | 11 | 3 | 0.58 | 0.53 | 0.49 | 3| 4.5| 6| 3| 7.5| 4| 9| 4| 11| 4| 13| 4| 15| 4| <span style='color:#00B050'>17</span>| 4| 20| 5| 6| 23| 6| 6| <span style='color:#FF0000'>26</span>| 6| 7| race|-| Galloway| Goal 4:40| No| 26| 5 | 4 | 34 | 7 | 11 | 11 | 14 | 3 | 0.51 | 0.54 | 0.44 | 7| 7| 7.5| 9| 4| 11| 5| 13| 5| 15| 5| <span style='color:#00B050'>17</span>| 4| 20| 6| 6| 23| 8| 6| 26| 10| 6| <span style='color:#FF0000'>28</span>| 12| 7| race|-| Galloway| Goal 4:20| No| 26| 5 | 4 | 34 | 7 | 11 | 11 | 14 | 3 | 0.51 | 0.54 | 0.44 | 7| 7| 7.5| 9| 4| 11| 5| 13| 5| 15| 5| <span style='color:#00B050'>17</span>| 4| 20| 6| 6| 23| 8| 6| 26| 10| 6| <span style='color:#FF0000'>28</span>| 12| 7| race|-| Galloway| Goal 4:00| No| 26| 5 | 4 | 34 | 7 | 11 | 11 | 14 | 3 | 0.51 | 0.54 | 0.44 | 7| 7| 7.5| 9| 4| 11| 5| 13| 5| 15| 5| <span style='color:#00B050'>17</span>| 4| 20| 6| 6| 23| 8| 6| 26| 10| 6| <span style='color:#FF0000'>28</span>| 12| 7| race|-| Galloway| Goal 3:45| No| 26| 5 | 4 | 35 | 7 | 11 | 11 | 14 | 3 | 0.48 | 0.57 | 0.49 | 7| 7| 7.5| 9| 6| 11| 6| 13| 6| 15| 4| <span style='color:#00B050'>17</span>| 6| 20| 8| 7| 23| 10| 7| 26| 12| 7| <span style='color:#FF0000'>29</span>| 14| 7| race|-| Galloway| Goal 3:30| No| 26| 5 | 4 | 35 | 7 | 11 | 11 | 14 | 3 | 0.48 | 0.57 | 0.49 | 7| 7| 7.5| 9| 6| 11| 6| 13| 6| 15| 4| <span style='color:#00B050'>17</span>| 6| 20| 8| 7| 23| 10| 7| 26|12 Week Plan|7|<span style='color:#FF0000'>29</span>|14|7|race|-|Galloway|Goal 3:15|No|26|5 |4 |35 |7 |11 |11 |14 |3 |0.48 |0.57 |0.49 |7|7|7.5|9|6|11|6| 13| 6| 15| 4| <span style='color:#00B050'>17</span>| 6|20| 8| 7| 23| 10| 7| 26| 12| 7| <span style='color:#FF0000'>29</span>| 14| 7| race|-| Galloway| Goal 2:59| No| 26| 5 | 4 | 35 | 7 | 11 | 11 | 14 | 3 | 0.48 | 0.57 | 0.49 | 7| 7| 7.5| 9| 6| 11| 6| 13| 6| 15| 4| <span style='color:#00B050'>17</span>| 6| 20| 8| 7| 23| 10| 7| 26| 12| 7| <span style='color:#FF0000'>29</span>| 14| 7| race|-| Galloway| Goal 2:39| No| 26| 6 | 4 | 40 | 7 | 9 | 13 | 16 | 3 | 0.63 | 0.57 | 0.51 | 7| 7| 7.5| 9| 6| 12| 6| 14| 6| <span style='color:#00B050'>16</span>| 4| 18| 6| 21| 8| 7| 24| 10| 7| 27| 12| 7| <span style='color:#FF0000'>30</span>| 14| 7| race|-| Higdon| Novice| No| 18| 3 | 1 | 6 | 6 | 10 | 4 | 7 | 3 | 0.97 | 1.00 | 0.89 | | | | | | | | | 6| 7| 5| 9| 10| 7| 12| 13| 10| 15| <span style='color:#00B050'>16</span>| 12| 18| 14| <span style='color:#FF0000'>20</span>| 12| 8| race|-| Higdon| Intermediate 1| No|18| 4 | 2 | 11 | 6 | 9 | 3 | 8 | 5 | 0.99 | 0.40 |0.96 |19 | | | | | | | | 6| 9| 6| 11| 12| 9| 14| 15|11|<span style='color:#00B050'>17</span>|18| 13|<span style='color:#FF0000'>20</span>| 12| 20| 12| 8| race|-| Higdon| Intermediate 2| No| 18|6 | 3 | 16 | 10 | 6 | 4 | 11 | 7 | 0.79 | 1.00 | 0.95 | | | | | | | | | 10| 11| 8| 13| 14| 10| <span style='color:#00B050'>16</span>|17(| 12| 19| <span style='color:#FF0000'>20</span>| 12| 20| 12@MP)|20|2212| 8| race|-| Higdon| Advanced 1|No|18| 6 | 3 | 16 | 10 | 6 | 4 |11 |7 | 0.79 | 1.00 | 0.95 | | | | | | | | | 10| 11| 8| 13| 14| 10| <span style='color:#00B050'>16</span>| 17| 12| 19| <span style='color:#FF0000'>20</span>|12| 20| 12| 20| 12| 8| race|-| Higdon| Advanced 2| No| 18| 6 | 3 | 16 | 10 | 6 | 4 | 11 | 7 | 0.79 | 1.00 | 0.95 | | | | | | | | | 10| 11| 8| 13| 14| 10| <span style='color:#00B050'>16</span>|17| 12| 19| <span style='color:#FF0000'>20</span>| 12| 20| 12| 20| 12| 8| race|-| Waitz | RYFM| No| 16| 3 | 1 | 6 | 5 | 11 | 2 | 5 | 3 | 0.96 | 2.00 | 1.11 | | | | | | | | | | 5| 5| 6| 8| 6| 9| 10| 12| 13| 10| 14| <span style='color:#00B050'>16</span>| 18| <span style='color:#FF0000'>20</span>|13| 10| race|-| Hanson| Beginner| No| 18| 3 | 0 | 0 | 4 | 10 | 0 | 7 | 7 | 1.16 | 0.00 | 1.16 | | | | | | | | | 4| 4| 5| 5| 6| 8| 10| 10| 15| 10| <span style='color:#00B050'>16</span>| 10| 16| 10| 16| 10| 8| race|-| Hanson| Advanced| No| 18| 3 | 0 | 0 | 8 | 10 | 0 | 7 | 7 | 0.63 | 0.00 | 0.63 | | | | | | | | | 8| 8| 10| 8| 12| 8| 14| 10| 15| 10| <span style='color:#00B050'>16</span>| 10| 16| 10| 16| 10| 8| race

* Source [http://www.amazon.com/Advanced-Marathoning-2nd-Peter-Pfitzinger/dp/0736074600 Advanced Marathoning]==Jeff GallowayNotes on the columns==The Jeff Galloway training program is based around taking [[Walking Breaks]] to increase the distance that can be covered, and to run as slowly* '''Plan'''. (I have not generally used the Galloway approach and I will add more details about this last name of the primary author of the plan in , except where the futureplan is better known by another name.) * My take: A good approach for people who's base fitness ''Name'''. This is the name of the plan with the in the book, or injury history makes running in the case of Jack Daniels the marathon distance continuously problematic. * Key Characteristics** Walk/run pattern parameters used to cover generate the distanceplan.** Some longer long runs, including 26 miles in training* Plan ‘to finish’** Duration: 32 weeks** Long Runs: 17, 5, 6, 23, 6, 7, '''26Long Run Speedwork. ''' (followed by four week taper)** Quality Runs: No speedwork** Run 3 days/week plus a walk only day==Hal Higdon==Hal Higdon has a number of While some plans freely available on have the [[http://wwwlonger runs as steady easy continuous running, some include elements of speed work.halhigdon.com/This is typically sections of the long run where the pace is increased to marathon/Mar00indexpace or faster.htm web]] as well as more detailed plans I believe that this type of speed work can be purchased for between $20 and $100remarkably effective.* '''Duration. ''' The $100 simple view of the duration of the plan gets you is the workouts emailed number of weeks from start to you dailyfinish, access to but this can be rather misleading. Many runners training for a private forum and marathon have a 3 month subscription to [[TrainingPeaks]].com. The plans on the web have more details higher level of fitness than most, with each workout including some tips and guidance that required for the particular run. Here is an example from the long run on week 13 start of the advanced 2 plan:<pre>Saturday: Ten miles . If a runner starts a plan that has several weeks of training at your marathon pacesignificantly below their current fitness level, they may actually become detrained. In For example a runner who is used to running 12 mile long runs would not needed to begin at the early weeks start of the program when I asked you to do Jack Daniels "pace runsPlan A (4hours,50miles/week)" , but might be able to skip the first 12 weeks.you probably thought, * '''# Runs 16+.''' I consider that the 16 mile mark defines the beginning of "the long run"This is not a workout. This While this is a stroll in somewhat arbitrary on my part, I believe that counting the park." But running 10 number of long runs that are 16 miles at marathon pace or more is serious business, particularly when it serves as a prelude to tomorrow's 20-mileruseful metric. The cumulative effect of 30 first run the diesel 16 miles stacked back-to-back will get you or more is highlighted in shape to succeed green in the marathon itself a half dozen weeks from nowweekly section. Is the marathon only six weeks away? Oh my!</pre>* My take: A solid set of plans, with a wide variety to chose from'''# Runs 20+. The advice and tips that go with each run may suit some runners, otherwise rather 'vanilla'.* Key Characteristics** Detailed plans at five different levels'There is some limited evidence that suggests that runs over 20 miles provide important adaptations for marathon running, with tips and advice for each runhelp prevent "hitting the wall". This column gives account of the number of runs that of 20 miles or more.** More advanced plans use '''Total Miles Over 16. '''Another way of evaluating a marathon pace training plan is to look at the number of miles run followed by a 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 next dayadvanced plans. *** My friend Troy notes that this is a problem as you either need to be able to '''Starting Mileage. '''This column shows the mileage of the first long run both Saturday , and Sunday, or may be able to run useful in selecting a longish run plan based on Friday and the long run Saturdayyour current fitness. *** Another friend Christa said she liked having '''Weeks To 16. '''This is the number of weeks from the MP run start of the day before plan to the first 16 mile long run, as . 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 experience threshold of going performing long on tired legs helped prepare her for the raceruns. * Plan [http://www'''Weeks 16 To Max'''.halhigdonThis is the number of weeks from the first run of 16 miles or more to the longest run in the plan.com/marathon/novicesIf the longest run is repeated more than once, I use the first instance, which is highlighted in red in the weekly section.html Novice 1]** Duration: 18 '''16 To Race. '''The number of weeks** Long Runs: from the first run of 16, 12, 18, 14, 20** Quality Runs: No speedwork, but advice on picking up miles or more to the pace on some runsrace itself.** Run 4 days/week + one day '''Max To Race. '''The number of cross trainingweeks from the longest long run to the race itself.* Plan [http://www'''Ramps'''.halhigdon.com/One key aspect of any marathon/inter1training plan is how quickly it increases the mileage.html Intermediate 1]** Duration: 18 weeks** Long Runs: 17, 18, 13, 20, 12, 20** Quality Runs: Some shorter runs It seems likely that one of the biggest factors behind excessive fatigue and injury from the long run is at marathon pace** Run 5 days/week + one day this rate of cross training* Plan [http://wwwmileage increase.halhigdonTherefore 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.com/marathon/inter2(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.html Intermediate 2]** Duration: 18 This approach has some obvious limitations when the training plans have cut back weeks.)** Long Runs: '''Initial Ramp (First To 16). '''This is the ramp from the first run to the first 16, 17, 12, 19, 20, 12, 20, 12, 20mile or longer run.''' '''** Quality Runs: Some runs at marathon pace '''Core Ramp (16 To Max).'''This is the day before ramp from the long runs. Example, 10 @ MP followed by 20 easy first 16 mile or longer run to the next daylongest run. ** Run 5 days/week + one day of cross training* Plan [http://www'''Overall Ramp (first to max).halhigdon'''The ramp from the first run to the longest run.com/marathon/advanced1/advanced1.htm Advanced 1]''' '''** Duration: 18 weeks** Long Runs: 16, 17, 12, 19, 20, 12, 20, 12, 20** Quality Runs: Intervals or Tempo one day per '''Weeks. '''This section shows the long run for each plan by week, plus some runs at marathon pace the aligned by race day before the long runsto make it easier to compare. ** Run 5 days/week + one day of cross training* Plan   =Jack Daniels Running Formula =[[File:daniels-running-formula.jpg|right|thumb|200px|http://www.halhigdonamazon.com/marathon/advanced2dp/advancedII0736054928.htm Advanced 2]]** As Advanced 1, but with two interval or tempo runs, plus marathon pace followed by a long run* Source http''Main article://www.halhigdon.com/marathon/Mar00index.htm[[Jack Daniels Running Formula]]''

Runners World has some plans available on their web site and I know people who have used them successfully. * My take: A reasonable set of , but these plansare $30 per plan, but nothing to differentiate making them from other plansremarkably expensive. * Key Characteristics** A series of simple plans with nothing unusual; the ‘vanilla’ option* Plan ==Runners World SmartCoach==Runners World has a web application called [http://wwwsmartcoach.runnersworld.com/article/0,7120,s6-238-244--6946-2-3X5X7-4,00.html BeginnerSmartCoach]** Duration: 16 weeks** Long Runs: 16, 18, 20** Quality Runs: Some basic intervals and uphill that generates customized training** Run 3 or 4 days/week* Plan [http://www.runnersworldplans.com/article/0You input a race time,7120your weekly mileage,s6-238-244--6946-3-3X5X7-4training effort,00.html Intermediate]** Duration: 16 weeks** Long Runs: 16, 16, 17, 8, 18, 19schedule length and when you want to start, 20** Quality Runs: Most weeks include 3 runs with some basic speedwork** Run 5 days/week* Plan [http://wwwthen you get a plan based on that information.runnersworld.com/article/0The approach is based around the work of Jack Daniels and other coaches,7120,s6-238-244--6946-4-3X5X7-4,00but does not use Jack Daniels specific formula.html Advanced]** Duration: 16 weeks** Long Runs: 18You can get a single plan for free, 18, 20but any changes to the plan require you to have a subscription, which is $10, 20, 22, 20 (some with hills, some with last 15 minutes @ tempo)** Quality Runs: Most weeks include 3 runs with speedwork including intervals and tempo** Run 5 days/week* Source http://wwwmonth.runnersworld.com/article/0The flexible nature of the application makes it hard to evaluate,7120and because it's an online application,s6-238-244-255-6946-0,00the algorithm for generating the plans can also change without notice.html