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From Fellrnr.com, Running tips
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** Long runs are not at a slow pace, but between marathon pace and marathon pace + 30 seconds
** Some runners find the workouts too hard, especially if they are not used to speedwork
** Precise training paces and distances provided for all runs
* Beginner Level (not covered in the book)
** Duration: 18 weeks
** Two key workouts; speedwork and long run, with other running left open
** Beyond the ‘train to complete’ level, most long runs include speedwork. These plans are designed to improve performance and require a high degree of fortitude.
** Precise training paces and distances provided for quality runs
* Plan ‘Train to complete’
** Duration: 18 weeks
** As Advanced 1, but with two interval or tempo runs, plus marathon pace followed by a long run
* Source http://www.halhigdon.com/marathon/Mar00index.htm
==Runners WorldFixed Plans==
Runners World has some plans available on their web site and I know people who have used them successfully.
* Key Characteristics
** Run 5 days/week
* Source http://www.runnersworld.com/article/0,7120,s6-238-244-255-6946-0,00.html
==Runners World SmartCoach==
Runners 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.
* Key Characteristics
** A customizable plan, giving many options for those who like to tweak
** Uses reduced mileage, easier weeks every fourth week unless a duration less than 16 weeks is selected
** A little speedwork and moderately hard long runs
** Precise training paces and distances provided for all runs
* Example: 3 Hour marathon, 60 Miles/week, Moderate Effort
** Duration: 16 weeks
** Long Runs: 16, 18, 7, 20, 16, 20, 8, 16, 20, 16, 8, 20 (even pace, around MP+30, getting faster as the plan progresses)
** Quality Runs: A tempo or interval session once a week for most weeks
** Run 6 days/week
* Example: 4 Hour marathon, 30 Miles/week, Moderate Effort
** Duration: 16 weeks
** Long Runs: 16, 18, 20, 6, 16, 20, 16, 7, 20 (even pace, around MP+45, getting faster as the plan progresses)
** Quality Runs: A tempo or interval session once a week for most weeks
** Run 4 days/week
* Example: 4:30 Hour marathon, 25 Miles/week, Maintenance Effort (lowest)
** Duration: 16 weeks
** Long Runs: No runs longer than 14 miles
** Quality Runs: A tempo or interval session once a week for most weeks
** Run 3 days/week
* Example: 3:30 Hour marathon, 50 Miles/week, Very Hard Effort (highest)
** Duration: 16 weeks
** Long Runs: 16, 18, 9, 20, 16, 20, 10, 16, 20, 16, 11, 20 (even pace, with initial runs MP+90 to MP+45)
** Quality Runs: A tempo or interval session once a week for most weeks
** Run 5 days/week
* Source http://www.runnersworld.com/cda/smartcoach/1,7148,,00.html
