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=The purpose of this comparison=
This comparison should not be used to choose a plan by itself. The goal is to provide the reader with some guidance around which plans are candidates so they can do further research. The comparison is also based on the plans themselves, not any supporting information such as the training methodology or other advice. This comparison does not attempt to be comprehensive review of all plans, but to cover a few of the most popular plans.
=Unique Aspects of the Plans=
This summary attempts to distill each of the plans into their unique points.
* '''Jack Daniel's'''. These plans specify two runs per week, a long run and a speedwork, with the rest let up to the individual.
* '''FIRST'''. Three runs per week; tempo, intervals and long run, plus 2 days of cross training.
* '''Galloway'''. All plans use [[Walking Breaks]] and some include training runs longer than the marathon distance.
* '''Hanson'''. Long runs limited to 16 miles but with lots of marathon paced running.
* Pfitzinger. Plans for experienced runners, including some high mileage plans with multiple runs per day.
* '''Higdon'''. The easier plans are 'vanilla', while the harder ones include back to back long runs.
* '''Waitz'''. Only a single, simple plan for first time marathon runners.
=The will to win=
=Mid plan adjustments and the golden rule of training=
The [[Golden Rules Rule of Training]] is "to stay injury free so you can continue training". While this sounds obvious, it can be hard to follow. If you are struggling with a particular training plan, either unable to complete the workouts, or the workouts leave you feeling wiped out, then it's probably better to change your plan than to continue on. It's far better to arrive at the start line slightly undertrained than burned out or injured. You may have to find a different plan, or modify the workouts in your existing plan, though the latter can be tricky. Depending on how far through your training cycle you are, and how badly your suffering, the adjustment varies. Here are some possible modifications.
* Drop cross training activities.
* Reduce the length or skip entirely some of the shorter easy runs if your plan has those.
* '''Starting Mileage'''. A marathon training plan needs to start with an initial mileage that matches your current fitness. However, you can skip the first few weeks of a plan if you are fitter than the initial few weeks call for. In fact, it can be important to skip these weeks, otherwise you may become detrained.
* '''Ramp up'''. The quicker the plan ramps up the mileage, the less time you have to adapt and [[Supercompensation| supercompensate]]. A faster ramp up generally indicates a higher risk of injury or burn out.
* '''Rest'''. One of the most important, and often overlooked, aspects of marathon training plans is the amount of rest and recovery you get. Without sufficient rest, you won't be able to adapt and [[Supercompensation| supercompensate]]. I believe that [[How Often To Run| running 3-4 days/week is optimal]]. * '''Monotony'''. The ratio of training days to rest days, or easy to hard days, can be evaluated with {{TrainingMonotony}}. High values of monotony are associated with reduced fitness benefits and increased risks of [[Overtraining Syndrome]].* '''Longest Run'''. There is some controversy over the length of the longest [[Long Run]]. I believe that it is better to have a longer longest run as this provides better preparation. However, this is only true if you build up to these longer runs gradually enough that you can recover well. A [[Long Run]] that leaves you overly fatigued will not benefit you. It's better to reach the start line slightly undertrained, than injured or burn them burned out.
=Suitability Comparison=
The table below gives some high level guidance as to the suitability for the different plans for different types of runner. In the table, the number 0-5 indicate suitability with 5 being more suitable. There is a lot of individual variability, so a plan that is marked low for a particular type of runner does not mean it won't work for anyone in that category, but it's less likely to be a good candidate. Likewise, a rating of 5 does not mean it will work, just it's a better candidate. As always, I'd like to hear from anyone that disagrees ;}
{| class="wikitable sortable"
! class="unsortable" |
! Jack Daniels Elite
! Jack Daniels To Finish
! Jeff Galloway
! Hanson
! Pfitzinger Advanced Marathoning
! Hal Higdon
! Waitz
|-
| Beginner
| 0
| 2
| 4
| 0
| 0
| 3
| 2
|-
| Novice
| 3
| 0
| 1
| 3
| 1
| 0
| 3
| 1
|-
| Ringer
| 1
| 2
| 1
| 2
| 0
|-
| Maintenance
| 0
| 0
| 3
| 2
| 0
| 4
| 0
|-
| Improver
| 3
| 0
| 1
| 3
| 3
| 2
| 0
|-
| Enthusiast
| 4
| 0
| 1
| 2
| 3
| 2
| 0
|-
| Elite
| 4
| 5
| 0
| 0
| 0
| 3
| 0
| 0
|-
| Limited Training Time
| 5
| 4
| 0
| 1
| 2
| 0
| 2
| 2
| 3
| 3
| 0
| 2
| 0
| 4
| 4
| 4
|-
| Triathlete/Multisport
| 5
| 3
| 0
| 4
| 0
| 0
| 2
| 3
|-
| Prior Burnout
| 0
| 0
| 4
| 4
| 0
| 0
| 0
|-
| Sub 3:00
| 5
| 0
| 0
| 2
| 4
| 2
| 0
|-
| 3:00-4:30
| 3
| 1
| 2
| 3
| 3
| 3
| 2
|-
| 4:30-5:30
| 0
| 1
| 5
| 2
| 0
| 2
| 2
| 0
| 0
| 5
| 0
| 0
| 0
| 5
| 5
| 0
| 0
| 3
| 03
| 1
| 0
|-
| Hate Speedwork
| 0
| 2
| 5
| 0
| 2
| 4
| 5
|}
# '''Beginner''': A first time marathon runner with no background in speedwork or hard racing at shorter distances.
# '''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 performanceand 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.
=Best plan for experienced marathoners=
My preferred training plans for experienced marathoners are FIRST, and Jack DanielsDaniel's Plan A. There are other well established plans that can work well, but these two are my favorites. So how do they compare?
* Rest.
** FIRST explicitly uses three days of running a week, which I think is an advantage.
** FIRST has two speed work sessions per week, one interval, and one tempo. I suspect that this can be too much speed work for some runners.
** Jack Daniels only has one speed work session per week which may be more reasonable.
* [[Long Run]]sRuns.** FIRST has more [[Long Run]]s than Jack Daniels Plan A, (but less than Jack Daniels elite plan). The FIRST plans are at a steady pace, but some of the runs are at marathon pace. The [[Long Run]] pace is a fixed offset from your marathon pace.
** Jack Daniels plans incorporate various speed work sessions with the aim for longer runs, something I believe is a powerful training stimulus. The [[Long Run]] pace is an offset from your marathon pace that is proportional to your fitness, something I believe is better than the FIRST approach.
So what's my conclusion? I believe that if you use the Jack Daniels approach and train 3 to 4 days per week, you end up with a superior training approach than FIRST, but it's not a vast difference.
=The Plans=
This section describes each of the plans in more detail.
==Jack Daniels Running Formula ==
## 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.
# Good For{{MarathonGoodFor}}:## '''Beginner'''{{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.## '''Novice'''{{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.## '''Ringer{{MarathonRinger}}:''' 4. This plan can have a very gentle ramp-up, and this plan can also make good use of the runners existing performance.## '''Maintenance'''{{MarathonMaintenance}}: 2. This plan is typically for someone wanting to improve, and is more work than you need for simple maintenance.## '''Improver'''{{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.## '''Enthusiast'''{{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.## '''Elite'''{{MarathonElite}}: 4. This is a worthy contender 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]].
## If you only run four days per week, they should be a moderate risk of burnout. However, running more days per week may dramatically increase the risk of burnout.
## 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 burnout and likely reduce the effectiveness of your training.
# Good For{{MarathonGoodFor}}:## '''Beginner'''{{MarathonBeginner}}: 0. This is an elite plan that is unsuitable for newbies. Look at Galloway or Higdon instead.## '''Novice'''{{MarathonNovice}}: 0. This is an elite plan that is unsuitable for newbies. ## '''Ringer{{MarathonRinger}}:''' 1. If you really are an elite level runner at shorter distances, then this plan might work for you, otherwise avoid it.## '''Maintenance'''{{MarathonMaintenance}}: 0. This plan is an elite plan.## '''Improver'''{{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.## '''Enthusiast'''{{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.## '''Elite'''{{MarathonElite}}: 5. This is my pick of training plans for elite runners. 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]].
# Pros
## Training pace based on fitness.
## The [[Long Run| [[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.
## Only running three days per week does help reduce the risk of burnout. However, because those three runs are all extremely tough the risk of burnout may be a little higher than you'd expect. Also, the risk of burnout 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 burnout.
## 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 burnout and likely reduce the effectiveness of your training.
# Good For{{MarathonGoodFor}}:## '''Beginner'''{{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.## '''Novice'''{{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.## '''Ringer{{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.## '''Maintenance'''{{MarathonMaintenance}}: 2. This plan is typically for someone wanting to improve, and is more work than you need for simple maintenance.## '''Improver'''{{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.## '''Enthusiast'''{{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.## '''Elite'''{{MarathonElite}}: 3. This is a worthy 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.
## '''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 as slowly. These plans are a good candidate for a 4:30-5:30 marathon runner and probably the best option for 5:30+ hour marathon runners. In addition they may be appropriate for people whose injury history makes running the marathon distance continuously problematic.
# Key Characteristics
## [[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 idea 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.
# 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.
# Burnout risk
## The burnout risk should be quite low for this plan in spite of the remarkably long length [[Long Run]]s.
# Good For{{MarathonGoodFor}}:## '''Beginner'''{{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.## '''Novice'''{{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.## '''Ringer{{MarathonRinger}}:''' 21. While it may be worth a ringer considering could consider this plan, they may want more speed work and may not be happy with probably don't need to use a [[Walking Breaks| run/walk]] approach.## '''Maintenance'''{{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.## '''Improver'''{{MarathonImprover}}: 1. This plan is unlikely to help you improve your prior performance unless you are actually in the burnout category.## '''Enthusiast'''{{MarathonEnthusiast}}: 1. This is probably a poor choice unless you are looking to try something different.## '''Elite'''{{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.
## '''5:30+''': 5. I believe that the [[Walking Breaks| run/walk]] approach is the only viable approach for runners finishing in 5:30 or more.
## '''Speedwork'''. There is no speed work in this plan.
==Hanson's Marathon Method==
The Hanson's Marathon Method has gained attention because it limits the longest [[Long Run]] to 16 miles. This approach is based around the concern that a longer run can result in injury, and is unlikely to improve fitness. I agree completely with their concern, but I believe that the solution is not to avoid the longer distance runs, but to build up the level of fitness gradually enough that the athlete is well-prepared. However, what the Hanson plans black in long runs, they make up for in marathon paced midweek running.
* Key Characteristics
** [[Long Run]] limited to 16 miles.
** Three key workouts; interval, tempo and [[Long Run]].
** While called tempo runs, these are actually done at marathon pace. The beginners plan has 5 to 10 miles at marathon pace runs during the week and the advanced has 6 to 10 miles.
** For the first half of the plan the interval training is at around 5K pace, and for the second half is at 10 seconds faster than marathon pace.
** All training paces are defined based on goal pace.
** No speed work or marathon paced running during the [[Long Run]]s.
** Running 6 days per week.
** Psychologically people's experience with the Hansen plan varies. Some people find that because the shorter [[Long Run]]s are easier, they are more confident going into the race, where other people worry about being underprepared.
** Note that there are other plans available for purchase on their web site, but these are not included in this evaluation.
* Modifications
** Dropping one of the midweek short easy runs to improve rest and recovery might improve the fitness gains, but it also might undermine the accumulated fatigue that the authors believe are necessary to make sure that distance [[Long Run]]s a sufficient.
* Burnout risk
** This plan seems to have the good success with runners that have previously burned out on other plans.
** The reduced distance of the [[Long Run]] clearly reduces the training stress, but having a [[Long Run]], two days of speed work and only one day completely off may create cumulative fatigue.
* Pros
** The midweek marathon paced runs provide good specificity, and get the athlete used to running at marathon pace. This is my favorite aspect of the Hanson plan and something I think is a huge benefit.
** For much of the training program the second speed work is performed at 10 sec faster than marathon pace. Like the marathon paced tempo runs, this helps focus the runners' training on race pace. (Note that this is a fixed 10 second offset, rather than scaling based on race pace. 10 seconds faster than 6:00 min/mile is twice the percentage change in speed compared with 12:00 min/mile. While they fixed offset is easier to calculate, this would be better as a percentage.)
** The shorter length [[Long Run]]s may suit some runners, especially those with a history of burning out or struggling on other plans.
** All training paces are clearly defined, even down to the recovery pace for intervals.
* Cons
** The plan suggests that there 16 mile [[Long Run]] simulates the last 16 miles of the marathon not the first. However the plan has two short easy runs on the preceding days allowing for relatively good recovery. Of course, if the Hanson [[Long Run]]s did simulate the last part of the race, then this would result in excessive fatigue.
** The Hanson plan claims to have a scientific basis, but only quotes anecdotal advice from coaches. I have been able to find remarkably little [[The Science of the Long Run| scientific evidence]] concerning the [[Long Run]], and none of it supports the Hanson's ideas.
** While the Hanson plan states that 16 miles is the longest [[Long Run]], they use longer long runs for their elite runners. These elite runners are covering the distance faster, but everyone racing the marathon has to cover the same distance.
** The training paces vary with the marathon goal, which is a significant difference from the Jack Daniel's or FIRST approaches, where your training pace is based on your previous result. An athlete's goal might be a 2:30 finish, but if their prior finish is 4:00 hours, then the Hanson approach will have them training way too fast. That's obviously an extreme example, but it is quite common for runners to set aggressive goals.
** The long runs are between 30-45 seconds/mile slower than race pace. Personally, I don't believe that a 16 mile [[Long Run]] at 45 seconds per mile slower than race pace prepares an athlete adequately. That distance and pace represents only about half the effort required for the race itself (using glycogen depletion equations as a proxy for effort).
* {{MarathonGoodFor}}:
** {{MarathonBeginner}}: 0. This plan probably has too much speed work for a beginner, and the [[Long Run]]s probably are not sufficient. In addition, the ramp up from the start to 16 miles starts off slowly, but then builds up rather rapidly. Look at Galloway or Higdon instead.
** {{MarathonNovice}}: 1. This plans [[Long Run]]s probably don't give sufficient adaptation for new marathon runner, but is worth considering, especially if finding the time for longer Long Runs is problematic.
** {{MarathonRinger}}: 2. This plan has plenty of speed work which you should be used to as a ringer, but the short of [[Long Run]]s make this a risky plan . If you can't find the time to do the longer distance [[Long Run]]s, then this plan is worth considering.
** {{MarathonMaintenance}}: 2. For a runner just trying to maintain their marathon skills this is a tough call. The Hanson approach requires far less time commitment to the Long Run, and you may have an existing level of endurance that you may do well on the shorter Long Runs. However, the plans also require quite a bit of speedwork and six days/week of running, which may be more than someone looking to maintain wants to do.
** {{MarathonImprover}}: 3. The effectiveness of the plan is likely to depend on your running history. If you have built up a good level of endurance, then these plans may work for you by focusing on lots of marathon paced running. However, I would recommend the Jack Daniels Plan A on three days a week.
** {{MarathonEnthusiast}}: 2. The different characteristics of these plans might be appropriate, but , I'd suggest trying Jack Daniels Plan A on three days a week or FIRST.
** {{MarathonElite}}: 0. I don't believe this plan is suitable for elite runners due to the shorter [[Long Run]]s. Check out the example elite plan in the appendix and if this approach appeals, look at the Hanson web plans. (I've not looked at the Hanson web plans.)
** '''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.
** '''Triathlete/Multisport''': 0. These plans require 6 days/week, so there is little time left in this plan for alternative sport training.
** '''Prior Burnout''': 4. Many of the recommendations for this plan have come from people who've previously burned out or struggled with training levels of other plans, so this has more of a proven track record for this category of athlete. However, I believe that Jack Daniels Plan A on three days a week is more appropriate.
** '''Sub 3:00''': 2. This plan could work for faster runners.
** '''3:00-4:30''': 3. The success stories I've come across with this plan seemed to be with mid-pack runners.
** '''4:30-5:30''': 2. This plan could work for runners as slow as 5:00 (the slowest covered in the book), 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
==Hal Higdon's Ultimate Training Guide==
[[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. There are a solid set of plans, with a wide variety to choose from.
# Key Characteristics
## Plans at many different levels.## The 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.## You 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
## Having to 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
## The risk of burnout 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, burnout risk is higher.
## The advanced plans have a moderate to high risk of burnout due to the lack of rest and the demanding back-to-back [[Long Run]]s.
# Good For{{MarathonGoodFor}}:## '''Beginner'''{{MarathonBeginner}}: 3. The novice plan is worth considering as it has a gradual buildup and the scope for a reasonable amount of rest.## '''Novice'''{{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.## '''Ringer{{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.## '''Maintenance'''{{MarathonMaintenance}}: 4. The intermediate one or possibly even the novice plan might work well for someone just looking to maintain their prior marathon fitness.## '''Improver'''{{MarathonImprover}}: 2. The intermediate or advanced plans could provide some significant improvement, but this has to be weighed up against the risk of burnout. 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## '''Enthusiast'''{{MarathonEnthusiast}}: 2. The advanced plans look okay, but have enough burnout 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.## '''Elite'''{{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.
## '''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.
# Burnout risk
## The burnout 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 burnout, 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 Burnout''': 0. This plan is likely to increase your risk of burnout, 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==
# Burnout risk
## The risk of burnout is probably low as the ramp up is slow and you only run 4 days/week.
# Good For{{MarathonGoodFor}}:## '''Beginner'''{{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.## '''Novice'''{{MarathonNovice}}: 1. This plan is worth considering, but you'd be better off elsewhere.## '''Ringer{{MarathonRinger}}:''' 0. This plan is for people running the first marathon with relatively little prior experience of racing.## '''Maintenance'''{{MarathonMaintenance}}: 0. This plan is for people running the first marathon.## '''Improver'''{{MarathonImprover}}: 0. This plan is for people running the first marathon.## '''Enthusiast'''{{MarathonEnthusiast}}: 0. This plan is for people running the first marathon.## '''Elite'''{{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.
## '''5:30+''': 0. Use Galloway.
## '''Speedwork'''. There is no speed work in this plan.
=Other Plans=
