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There are a vast number {{DISPLAYTITLE:A comparison of training plans for the best marathon distance, and choosing one can be daunting. This page gives an overview of several popular, proven training plans}}[[File:MarathonBookshelf. jpg|right|thumb|500px|What's on your bookshelf? I have given 've looked at a short textual description many of the plan, then a list popular marathon training plans so you don't have to.]]This comparison covers many of the key most popular marathon training plans, and has a short description of the plan, a list of the key attributes and a high level summary of each level of the plan. For the long runs[[Long Run]]s, I start listing the lengths with the first run of 16 miles or longer and do not include the taper period. I've put the plans loosely You can find more details on each plan in order of preference. these sub-pages:==The purpose of this comparison==* [[FIRST| FIRST's Run Less, Run Faster]]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 published. This comparison does not attempt to be comprehensive, but to cover * [[Galloway| Jeff Galloway's Marathon - You Can Do It!]]* [[Hanson| Hanson's Marathon Method]]* [[Higdon| Hal Higdon's Ultimate Training Guide]]* [[Jack Daniels| Jack Daniels' Running Formula]]* [[Pfitzinger| Pfitzinger's Advanced Marathoning]]* [[Waitz| Waitz's Run your first marathon]]If you've used a few of Marathon training plan in the most popular plans. ==past then please fill in the [[Marathon Survey]]. =The will to win=purpose of this comparison=As Juma Ikangaa said, "This comparison should not be used to choose a plan by itself. The will goal is to win means nothing without the will to prepareprovide you with some guidance around which plans are candidates so you can do further research." The comparison is also based on the plans below are all proven plansthemselves, but they are not guaranteed 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 produce success. Long distance running requires cover a big commitment few of time and effort. It is vital to count the cost that this training require; none of these the most popular plans will help you if you don't follow them. ==Tweaking Unique Aspects of the plans=Plans=It is quite possible to use one This summary attempts to distill each of these the plans as an initial basis, then tweak it to your particular needsinto their unique points. * [[Jack Daniels]]. There are trivial tweaksThese plans specify two runs per week, such as doing the a long run on and a different dayspeedwork, with the rest let up to major changesthe individual. * [[FIRST]]. Changes such as swapping out Three runs that are not key workouts for per week; [[Tempo Runs]], [[Interval Training]] and [[Long Run]]s, plus 2 days of cross training or rest can be done quite easily. However, * [[Galloway]]. All plans use [[Walking Breaks]] and some include training runs longer than the more extensive the change, the more experience you need to understand the implicationsmarathon distance. ==Suitability Comparison==* [[Hanson]]. The table below gives some high level guidance as [[Long Run]]s are limited to the suitability for the different 16 miles but they include shorter mid-week marathon paced running. * [[Higdon]]. The easier plans for different types of runner. In the tableare 'vanilla', while the number 1-5 indicate suitability harder ones include back to back long runs.* [[Pfitzinger]]. Plans for experienced runners, including some high mileage plans with 5 being more suitablemultiple runs per day. * [[Waitz]]. There is a lot of individual variability, so Only a single, simple plan that is marked low for first time marathon runners. * [[Lydiard]]. Created for elite runners, these plans have a particular type lot of runner does not mean it won't work for anyone in that category, but it's less likely hard running.=The Will to be a good candidate. Win=As alwaysJuma Ikangaa said, I'd like "The will to hear from anyone that disagrees ;}{| {{table}}| align=win means nothing without the will to prepare."center" style="background:#f0f0f0;"|| align="center" style="background:#f0f0f0;"|'''[[FIRST]]''The plans below can work, but they are not guaranteed to produce success, as long distance running requires a big commitment of time and effort. It is vital to count the cost that this training requires; none of these plans will help you if you don't follow them. | align="center" styleMid Plan Adjustments and the Golden Rule of Training="background:#f0f0f0;"|'''Jack Daniels'''| align=The [[Golden Rule of Training]] is "centerto stay injury free so you can continue training" style="background:#f0f0f0;"|'''SmartCoach'''| align="center" style="background:#f0f0f0;"|'''Advanced Marathoning'''| align="center" style="background:#f0f0f0;"|'''Jeff Galloway'''| align="center" style="background:#f0f0f0;"|'''Hal Higdon'. 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. | align="center" style="background:#f0f0f0;"|'''Runners World'''* Drop cross training activities.|-* Reduce the length or skip entirely some of the shorter easy runs if your plan has those.| Beginner||2||3||3||1||4||3||2* Reduce the length or decrease the pace of some of the speed work. If your plan has more than one speed work session per week, consider dropping one session.|-* Reduce the length of the [[Long Run]]s or add in [[Walking Breaks]].| Novice||4||3||3||2||2||3||2* Change to a completely different plan. Consider|-| Maintenance ||2||2||5||1||3||4||2|-| Improver||5||4||3||2||1||2||3** The [[Galloway]] plan could reduce your training stress significantly, but if you're not used to [[Walking Breaks]] you will have to ease into this gently. While walking may seem trivial compared with running, the transition between the two states can cause some unexpected stress.|-| Enthusiast||5||4||3||3||1||2||2|-| Elite||5||5||2||3||1||1||1|}** The [[Jack Daniels]] Plan A could be viable if you use it on three days a week, though the long runs are quite intense on this plan.* Beginner: A first time marathon runner * The [[Hanson]] plan has found success with no background in speedwork or hard racing at shorter distances* Novice: A first time marathon runner, or someone runners who not run a marathon for some timehave previously burned out on other plans, but has some experience of speedwork or racing at shorter distancesit's unclear if it would be viable to swap that Hanson plan part way through a training cycle. * Maintenance: A regular marathon runner who is looking Depending on the severity of your problem it may be better to keep their performancegive up on your chosen race, and restart your training cycle, but not intending to work hard on improving their timetargeting a later date.* Improver: A runner who has run several marathons =Tweaking the Plans=It is quite possible to use one of these plans as an initial basis and is hoping then tweak it to improve their performanceyour particular needs. An improver will have not trained hard in There are trivial tweaks, such as doing the past[[Long Run]] on a different day, so may have the ability to improve significantlymajor changes. * Enthusiast: This is a runner who has trained hard Changes such as swapping out runs that are not key workouts for marathons in cross training or rest can be done quite easily. However, the more extensive the past and is looking for ways of optimizing their performancechange, the more experience you need to understand the implications. I've added some notes on each plan where I believe modifications are advisable. * Elite: A runner who is prepared to work 'as hard as it takes=Modifying the Plans for Continuous Training=The vast majority of these plans assume you' to improve performancere starting off from a low level of training. == One of my [[FIRSTTop 10 Marathon Training Mistakes]] (Furman Institute of Running 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 Scientific Training) ==The starting doing your [[FIRSTLong Run]] plan is my preferred training approach and is available in the book [http://wwws for the next race, you will lose a disproportionate amount of your fitness.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Run LessInstead, Run Faster]. The I would recommend that after you have recovered from a race you quickly return to doing 16+ mile [[FIRSTLong Run]] plan builds on the Jack Daniels approach of providing specific training paces based on fitness level, which provides clearly defined workoutss. The unique attribute Most of [[FIRST]] is running only 3 days per week, with two days of cross trainingthe plans shown here can easily be adapted this way. This tends Simply ignore the weeks leading up to make the first 16 mile [[FIRSTLong Run]] a tougher training plan, as every run is a hard workoutand start your training at that point for the next race. * My take: The best all round =Difficulty and Benefit=Different people will respond differently to any given training plan. Some people will respond well and become fitter, but requires the ability to do speedworksome will not be stressed enough and won't improve, while others will be stressed too much and become injured or unable to [[Supercompensation| Supercompensate]]. Though this A plan is only 3 days/week, it is that has a tough plan.* Key Characteristics** Run 3 days/week** Training pace based on fitness** Long runs are not at higher level of training stress will produce a slow pacegreater benefit in the subset of the population that can withstand the stress, but between marathon pace and marathon pace + 30 seconds** Some runners find the workouts too hardwill have a larger number of people that become injured or unable to adapt. Thus, a harder plan may have strong advocates, especially if they are but it may not used be suitable for a wider population. =Want to speedwork** Precise training paces and distances provided Look for all runs * Beginner Level (not covered in the book)Marathon Training Plan=** Duration: 18 weeks** Long Runs: 16, 13, 18, 10, 20 ** Quality Runs: Tempo and Interval session each week* Standard Level (Marathon training plans differ but at least partly because there is no other variations)consensus on what is best. I think however there are some key attributes to consider.** Duration: 16 weeks** Long Runs: 17'''Length'''. The longer the plan, 20the more time you have to adjust to the training load. However, 18, 20, 13, 18, 20, 15, 20, 15, 20 a longer plan also requires a greater time commitment.** Quality Runs: Tempo and Interval session each week* Source [http://www'''Starting Mileage'''.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Run LessA marathon training plan needs to start with an initial mileage that matches your current fitness. However, Run Faster]== [[Jack Daniels Running Formula]] ==This is you can skip the first few weeks of a plan if you are fitter than the plan that I have used mostinitial 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, and is a close second behind [[FIRST]]. I believe that the less time you have to adapt and [[FIRSTSupercompensation| Supercompensate]] plan is . A faster ramp up generally indicates a natural evolution higher risk of Jack Daniels workinjury or burn out.* '''Rest'''. Jack Daniels introduced One of the concept most important, and often overlooked, aspects of specifying marathon training paces based on fitness, plans is the amount of rest and measuring fitness based on race performance. * My take: A great training planrecovery you get. Without sufficient rest, though it requires some mental effort you won't be able to read adapt and understand how the plan works. Overall I prefer the [[FIRSTSupercompensation| Supercompensate]] plan, though the . I believe that [[How Often To Run| running 3-4 days/week is optimal]]. * '''Monotony''Elite' plan is one . The ratio of the few I've seen that focuses on high performing runners who training days to rest days, or easy to hard days, can be evaluated with {{TrainingMonotony}}. High values of monotony are prepared to put in a lot associated with reduced fitness benefits and increased risks of effort[[Overtraining Syndrome]]. * Key Characteristics** Training pace based on fitness** Two key workouts; speedwork '''[[How Often To Run| Days/Week]] and long run, with other running left open** Beyond Easy Days. '''To keep {{TrainingMonotony}} low and get the ‘train to complete’ levelbest recovery, most long runs include speedworkrunning 3-4 days/week is probably optimal. These plans are designed If you prefer to improve performance and require a high degree of fortituderun more frequently, then it is critical to keep the easy days as easy as possible. ** Precise training paces and distances provided for quality runs * Plan ‘Train to complete’** Duration: 18 weeks** '''Longest Run'''. There is some controversy over the length of the longest [[Long Runs: Less prescriptive than most plans; 6 runs of 2Run]].5 hours or 25% of weekly mileage (whichever I believe that it is less)** Quality Runs: One tempo better to have a longer longest run or tempo paced intervals* Plan ‘A’** Duration: 24 weeks** Long Runs: 17 (15 @ MP), 2as this provides better preparation.5 hoursHowever, ~22 (~8 as intervals @Tempo), 19 (15 @ MP)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, 22 (than injured or 2burned out.5 hours), ~22 (~8 =Suitability Comparison=The table below gives some high level guidance as intervals @Tempo), 22 (or 2to the suitability for the different plans for different types of runner.5 hours)In the table, 19 (15 @ MP)** Quality Runs: Tempo and Interval session each week* Plan ‘Elite’** Duration: 24 weeks** Long Runs: 18 (mix the numbers 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 easyrunner does not mean it won't work for anyone in that category, tempo, MP), 20+ (some @ Tempo)but it's less likely to be a good candidate. Likewise, 18a rating of 5 does not mean it will work, 20 (14 @ MPjust it's a better candidate. As always, 2 @ Tempo), 21 (~7 as intervals @Tempo), 20, 22 (14 @ MP, 2 @ Tempo), ~22 (~8 as intervals @Tempo), 20, 22 (12 @ MP, 2 @ Tempo)I'd like to hear from anyone that disagrees ;} ** Quality Runs{{: One tempo run or tempo paced intervalsComparison of marathon training plans-suitability-table}}* Source [http'''Beginner'''://wwwA first time marathon runner with no background in speedwork or hard racing at shorter distances.amazon* '''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.com/Daniels-Running-Formula-2nd-Jack/dp/0736054928 Jack Daniels Running Formula]==Runners World SmartCoach==Runners World also * '''Ringer''': A first time marathoner who has an application that generates customized training planslots of experience and talent at racing shorter distances. You input a race time* '''Maintenance''': A regular marathon runner who is looking to keep their performance, your weekly mileage, training effort, schedule length and when you want but not intending to start, then you get a plan based work hard on that informationimproving their time. The approach is based around the work of Jack Daniels * '''Improver''': A runner who has run several marathons and other coaches, but does is hoping to improve their performance. An improver will have not use Jack Daniels specific formula. The flexible nature of trained hard in the application makes it harder to provide specific characteristicspast, so I may have used a few samples the ability to give a sense of the style of the planimprove significantly. * My take'''Enthusiast''': Some nice flexibility and customization with many permutations available depending on your needsThis is a runner who has trained hard for marathons in the past and is looking for ways of optimizing their performance.* Key Characteristics** '''Elite''': A customizable plan, giving many options for those runner who like is prepared to tweak ** Uses reduced mileage, easier weeks every fourth week unless work 'as hard as it takes' to improve performance and typically is a duration less than 16 weeks is selectedfaster marathon runner.** A little speedwork and moderately hard long runs** Precise '''Limited Training Time''': Here I'm thinking of time for training paces and distances provided for all runs * Example: 3 Hour marathon, 60 Miles/during the week, Moderate Effortrather than the number of weeks to the race. ** Duration'''Traditionalist''': 16 weeksthis is someone looking for an established, traditional plan with no particular innovation and novelty.** Long Runs'''Triathlete/Multisport Athlete''': 16, 18, 7These athletes need to have time to dedicate to overtraining, 20, 16, 20, 8, 16, 20, 16, 8, 20 (even pace, around MP+30, getting faster as the so I plan progresses)that has days that can be used for other exercise methods is particularly applicable.** Quality Runs: A tempo or interval session once a week '''Prior [[Overtraining]]'''. Some runners have trained for most weeks** Run 6 days/week* Example: 4 Hour marathonmarathons on plans that have resulted in them feeling overtrained. This can be due to a lack of rest, 30 Miles/weekor the training stress ramping up too quickly. The [[Overtraining]] could be [[Overuse]], Moderate Effort** Duration: 16 weeks** Long Runs: 16[[Too Much Too Soon]], 18or full [[Overtraining Syndrome]]. These runners may benefit from a much lower intensity training plan, 20or one with much more rest, 6, 16, 20, 16, 7, 20 (even pace, around MP+45, getting faster as the plan progresses)especially if they can carry some of their endurance forward from their prior training.** Quality Runs'''Time categories''': A tempo Some plans are better suited to faster or interval session once a week for most weeksslower runners.** Run 4 days/week* Example'''Like or hate speed work''': 4:30 Hour marathonSome plans include a lot more speed work than others, 25 Miles/week, Maintenance Effort (lowest)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.** Duration{{: 16 weeksA Comparison of Marathon Training Plans-Include}}** Long Runs: No runs longer than 14 miles=Best Plan for First Time Marathoners=** Quality Runs: A tempo or interval session once a week It is hard to recommend the best overall plans for most weeks** Run 3 days/week* Example: 3:30 Hour first-time marathon runners because their situation and objectives can vary so widely. First-time marathonrunners could be highly experienced at racing shorter distances, 50 Miles/weekor completely new to structured training. They could be aiming for a competitive finish, or just hoping to survive. Therefore, Very Hard Effort (highest)** Duration: 16 weeksI'd recommend you read the suitability comparison above, and understand how I've characterized each type of first-time runner. ** Long RunsIf your predicted marathon finish time is 5: 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 30 or longer then I believe [[Galloway]] or interval session once a week for most weeks** Run 5 dayssimilar [[Walking Breaks| run/week* Source http://wwwwalk]] approach is by far the best approach.runnersworld.com/cda/smartcoach/1,7148,,If you can predict your marathon finish time from a shorter race using my [[VDOT Calculator]]. A 5:30 marathon finish is about a 35:005K.html== Advanced Marathoning * For those with a predicted finish time of 4:30-5:30 (Pfitzinger28:30-35:00 5K time) ==This plan then [[Galloway]] is specifically for experienced marathon runners looking to improve their performance. There is no beginner or intermediate plansstill probably your best bet, but there are multiple plans depending on miles per week and number of weeksyou could consider the [[Higdon]]'s Novice plan, or [[Jack Daniels]] Plan A. {| {{table}}* If your predicted finish time is faster than 4:30, the best plan will depend on your objectives.| Up ** If you just wish to 55 Miles/week||24 Weeks||18 Weeks||12 Weeks||Recoveryfinish, then yet again [[Galloway]] is a great option, or you could consider the [[Higdon]]'s novice plan.|-| Up ** If you're hoping to 70 Miles/week||24 Weeks||18 Weeks||12 Weeks||Recoveryperform well then look at [[Jack Daniels]] Plan A or [[FIRST]]. |-=Individualized Plans=| Over 70 Miles/week||24 Weeks||18 Weeks||12 Weeks||Recovery|} * My take: Some good plans with basic guidance around I have not included any individualized plans. This approach allows you to input things like a race goal, your weekly mileage, training planseffort, but not as sophisticated as Jack Daniels or [[FIRST]]schedule length and when you want to start. The This is partly because these plans involve require a lot fee for each set of long and medium long runsinputs, making them extremely expensive if you want to get an overview of different paces and some speedworkweekly mileage. There The other major problem is a note that because they are customized, the long runs should be 10% to 20% slower than goal marathon pace, but there is not advice on how to do algorithm for generating the calculation, or tables to use. * Key Characteristics** Training pace based on fitness** Two key workouts; speedwork and long run, with other running left open** Guidance for training paces and distances provided * "up to 55 mile" plans ** 4-5 days/week of running** One medium long run per week (11-13 miles) in addition to the long run** Occasional, once per week speedwork sessions * "up to 70 mile" plans** 6 days/week of running** One or two medium long runs per week (11-15 miles) in addition to the long run** One session per week * "Over 70 mile" plans ** 7 days/week of running with running twice a day on some days** One or two medium long runs per week (11-15 miles) in addition to the long run** One speedwork session per week * Long runs are shown in the table below{| {{table}}| align="center" style="background:#f0f0f0;"|| align="center" style="background:#f0f0f0;"|| align="center" style="background:#f0f0f0;"|'''week 24'''| align="center" style="background:#f0f0f0;"|'''week 23'''| align="center" style="background:#f0f0f0;"|'''week 22'''| align="center" style="background:#f0f0f0;"|'''week 21'''| align="center" style="background:#f0f0f0;"|'''week 20'''| align="center" style="background:#f0f0f0;"|'''week 19'''| align="center" style="background:#f0f0f0;"|'''week 18'''| align="center" style="background:#f0f0f0;"|'''week 17'''| align="center" style="background:#f0f0f0;"|'''week 16'''| align="center" style="background:#f0f0f0;"|'''week 15'''| align="center" style="background:#f0f0f0;"|'''week 14'''| align="center" style="background:#f0f0f0;"|'''week 13'''| align="center" style="background:#f0f0f0;"|'''week 12'''| align="center" style="background:#f0f0f0;"|'''week 11'''| align="center" style="background:#f0f0f0;"|'''week 10'''| align="center" style="background:#f0f0f0;"|'''week 9'''| align="center" style="background:#f0f0f0;"|'''week 8'''| align="center" style="background:#f0f0f0;"|'''week 7'''| align="center" style="background:#f0f0f0;"|'''week 6'''| align="center" style="background:#f0f0f0;"|'''week 5'''| align="center" style="background:#f0f0f0;"|'''week 4'''| align="center" style="background:#f0f0f0;"|'''week 3'''| align="center" style="background:#f0f0f0;"|'''week 2'''| align="center" style="background:#f0f0f0;"|'''week 1'''|-| Up to 55 Miles/week||24 Week Plan||||||||||||||||16||17||18||13||17||18||20||16(12@MP)||13||20||17||17(14@ MP)||15||21||17||16||12|-| ||18 Week Plan||||||||||||||||||||||||17||12||18||20||15(12@MP)||14||20||17||17 (14@MP)||17||20||16||12|-| ||12 Week Plan||||||||||||||||||||||||||||||||16||17||18||15(12@MP)||20||17||20||16||12|-| Up to 70 Miles/week||24 Week Plan||||||||16||17||13||17||18||19||20||14||20||21||18||16(12@MP)||14||23||20||17(14@MP)||18||21||20||17||13|-| ||18 Week Plan||||||||||||||||||17||15||18||20||14||21||20||15(12@MP)||15||22||18||17(14@MP)||18||20||17||13|-| ||12 Week Plan||||||||||||||||||||||||||||||17||18||17||20||16(12@MP)||21||18||20||17||13|-| Over 70 Miles/week||24 Week Plan||||||16||17||18||15||18||19||20||21||15||20||22||18||17(12@MP)||16||24||20||18(15@MP)||18||22||20||17||13|-| ||18 Week Plan||||||||||||||||17||18||16||19||20||16||20||22||16(12@MP)||16||24||18||18(15@MP)||20||22||17||13|-| ||12 Week Plan||||||||||||||||||||||||||||17||18||19||17||20||17(12@MP)||22||18||20||17||13|} * Source [http://www.amazon.com/Advanced-Marathoning-2nd-Peter-Pfitzinger/dp/0736074600 Advanced Marathoning]==Jeff Galloway==The Jeff Galloway training program is based around taking walking breaks to increase the distance that can be covered, and to run as slowly. (I have not used the Galloway approach and I will add more details about this plan in the future.) * My take: A good approach for people who's base fitness or injury history makes running the marathon distance continuously problematic. * Key Characteristics** Walk/run pattern to cover the distance** Some longer long runs, including 26 miles in training* Plan ‘to finish’** Duration: 32 weeks** Long Runs: 17, 5, 6, 23, 6, 7, '''26''' (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 plans freely available on the [[http://www.halhigdon.com/marathon/Mar00index.htm web]] as well as more detailed plans that can be purchased for between $20 and $100. The $100 plan gets you the workouts emailed to you daily, access to a private forum and a 3 month subscription to trainingpeaks.com. The plans on the web have more details than most, with each workout including some tips and guidance for the particular run. Here is an example from the long run on week 13 of the advanced 2 plan:<pre>Saturday: Ten miles at your marathon pace. In the early weeks of the program when I asked you to do "pace runs," you probably thought, "This is not a workout. This is a stroll in the park." But running 10 miles at marathon pace is serious business, particularly when it serves as a prelude to tomorrow's 20-miler. The cumulative effect of 30 miles stacked back-to-back will get you in shape to succeed in the marathon itself a half dozen weeks from now. Is the marathon only six weeks away? Oh my!</pre>* My take: A solid set of plans, with a wide variety to chose from. The advice and tips that go with each run may suit some runners, otherwise rather 'vanilla'.* Key Characteristics** Detailed plans at five different levels, with tips and advice for each run** More advanced plans use a marathon pace run followed by a long run the next day. *** My friend Troy notes that this is a problem as you either need to be able to run both Saturday and Sunday, or be able to run a longish run on Friday and the long run Saturday. *** Another friend Christa said she liked having the MP run the day before the long run, as the experience of going long on tired legs helped prepare her for the race. * Plan [http://www.halhigdon.com/marathon/novices.html Novice 1]** Duration: 18 weeks** Long Runs: 16, 12, 18, 14, 20** Quality Runs: No speedwork, but advice on picking up the pace on some runs** Run 4 days/week + one day of cross training* Plan [http://www.halhigdon.com/marathon/inter1.html Intermediate 1]** Duration: 18 weeks** Long Runs: 17, 18, 13, 20, 12, 20** Quality Runs: Some shorter runs at marathon pace** Run 5 days/week + one day of cross training* Plan [http://www.halhigdon.com/marathon/inter2.html Intermediate 2]** Duration: 18 weeks** Long Runs: 16, 17, 12, 19, 20, 12, 20, 12, 20** Quality Runs: Some runs at marathon pace the day before the long runs. Example, 10 @ MP followed by 20 easy the next day. ** Run 5 days/week + one day of cross training* Plan [http://www.halhigdon.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 week, plus some runs at marathon pace the day before the long runs. ** Run 5 days/week + one day of cross training* Plan [http://www.halhigdon.com/marathon/advanced2/advancedII.htm Advanced 2]** 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 World Fixed Plans==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 plans, but nothing to differentiate them from other plans. * Key Characteristics** A series of simple plans with nothing unusual; the ‘vanilla’ option* Plan [http://www.runnersworld.com/article/0,7120,s6-238-244--6946-2-3X5X7-4,00.html Beginner]** Duration: 16 weeks** Long Runs: 16, 18, 20** Quality Runs: Some basic intervals and uphill training** Run 3 or 4 days/week* Plan [http://www.runnersworld.com/article/0,7120,s6-238-244--6946-3-3X5X7-4,00.html Intermediate]** Duration: 16 weeks** Long Runs: 16, 16, 17, 8, 18, 19, 20** Quality Runs: Most weeks include 3 runs with some basic speedwork** Run 5 days/week* Plan [http://www.runnersworld.com/article/0,7120,s6-238-244--6946-4-3X5X7-4,00.html Advanced]** Duration: 16 weeks** Long Runs: 18, 18, 20, 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://www.runnersworld.com/article/0,7120,s6-238-244-255-6946-0,00plans can also change without notice.html