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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 Run|long runs]]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 a few of the most popular plans. * [[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]]==The will to win==* [[Pfitzinger| Pfitzinger's Advanced Marathoning]]As Juma Ikangaa said, "The will to win means nothing without * [[Waitz| Waitz's Run your first marathon]]If you've used a Marathon training plan in the past then please fill in the will to prepare[[Marathon Survey]]." =The plans below are all proven plans, but they are purpose of this comparison=This comparison should not guaranteed be used to produce success. Long distance running requires choose a big commitment of time and effortplan by itself. It The goal is vital to count the cost that this training require; none of these provide you with some guidance around which plans will help are candidates so you if you don't follow themcan do further research. ==Tweaking The comparison is also based on the plans==It is quite possible themselves, not any supporting information such as the training methodology or other advice. This comparison does not attempt to use one be comprehensive review of these all plans as an initial basis, then tweak it but to your particular needscover a few of the most popular plans. There are trivial tweaks, such as doing =Unique Aspects of the long run on a different day, Plans=This summary attempts to major changesdistill each of the plans into their unique points. Changes such as swapping out * [[Jack Daniels]]. These plans specify two runs that are not key workouts for cross training or rest can be done quite easily. Howeverper week, the more extensive the changea long run and a speedwork, with the more experience you need rest let up to understand the implicationsindividual. ==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* [[FIRST]]. Three runs per week; [[Tempo Runs]], the number 1-5 indicate suitability with 5 being more suitable. There is a lot of individual variability[[Interval Training]] and [[Long Run]]s, so a plan that is marked low for a particular type plus 2 days of runner does not mean it won't work for anyone in that category, but it's less likely to be a good candidatecross training. As always, I'd like to hear from anyone that disagrees ;}{| {{table}}| align="center" style="background:#f0f0f0;"|| align="center" style="background:#f0f0f0;"|'''* [[FIRSTGalloway]]'''. All plans use [[Walking Breaks]] and some include training runs longer than the marathon distance. | align="center" style="background:#f0f0f0;"|'''Jack Daniels'* [[Hanson]]. The [[Long Run]]s are limited to 16 miles but they include shorter mid-week marathon paced running. * [[Higdon]]. The easier plans are 'vanilla', while the harder ones include back to back long runs.| align="center" style="background:#f0f0f0;"|'''SmartCoach'''* [[Pfitzinger]]. Plans for experienced runners, including some high mileage plans with multiple runs per day. | align="center" style="background:#f0f0f0;"|'''Advanced Marathoning'''* [[Waitz]]. Only a single, simple plan for first time marathon runners. * [[Lydiard]]. Created for elite runners, these plans have a lot of hard running.| align="center" styleThe Will to Win=As Juma Ikangaa said, "background:#f0f0f0;The will to win means nothing without the will to prepare."|'''Jeff Galloway'''| align="center" style="background:#f0f0f0The 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;"|'''Hal Higdon''none of these plans will help you if you don't follow them. | align="center" styleMid Plan Adjustments and the Golden Rule of Training=The [[Golden Rule of Training]] is "background:#f0f0f0;"|'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'Runners World'''|-| Beginner||2||3||3||1||4||3||2|-| Novice||4||3||3||2||2||3||2s 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.| Maintenance ||2||2||5||1||3||4||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.|-| Improver||5||4||3||2||1||2||3* Reduce the length of the [[Long Run]]s or add in [[Walking Breaks]].|-* Change to a completely different plan. Consider| Enthusiast||5||4||3||3||1||2||2** 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.|-| Elite||5||5||2||3||1||1||1|}* Beginner: ** The [[Jack Daniels]] Plan A first time marathon runner with no background in speedwork or hard racing at shorter distancescould be viable if you use it on three days a week, though the long runs are quite intense on this plan.* Novice: A first time marathon runner, or someone * The [[Hanson]] plan has found success with 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, but not intending to work hard on improving their timeand restart your training cycle, targeting a later date.* Improver: A runner who has run several marathons and =Tweaking the Plans=It is hoping quite possible to improve their performance. An improver will have not trained hard in the pastuse one of these plans as an initial basis and then tweak it to your particular needs. There are trivial tweaks, so may have such as doing the ability to improve significantly. * Enthusiast: This is [[Long Run]] on a runner who has trained hard different day, to major changes. Changes such as swapping out runs that are not key workouts for marathons in the past and is looking for ways of optimizing their performancecross training or rest can be done quite easily. * Elite: A runner who is prepared However, the more extensive the change, the more experience you need to work understand the implications. I'as hard as it takes' to improve performanceve added some notes on each plan where I believe modifications are advisable. == [[FIRST]] (Furman Institute of Running and Scientific 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 [[FIRSTTop 10 Marathon Training Mistakes]] plan is my preferred detraining between marathons. If you race a marathon every six months and your training approach and pattern is available in the book to have a two month gap between finishing one race and starting doing your [http://www.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Run Less, [Long Run Faster]. The [[FIRST]] plan builds on s for the Jack Daniels approach next race, you will lose a disproportionate amount of providing specific training paces based on your fitness level. Instead, which provides clearly defined workouts. The unique attribute of I would recommend that after you have recovered from a race you quickly return to doing 16+ mile [[FIRSTLong Run]] is running only 3 days per week, with two days s. Most 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 planhigher level of training stress will produce a greater benefit in the subset of the population that can withstand the stress, but will have a larger number of people that become injured or unable to adapt. Thus, a harder plan may have strong advocates, but it may not be suitable for a wider population.* Key Characteristics=Want to Look for in the Marathon Training Plan=** Run 3 days/weekMarathon training plans differ but at least partly because there is no consensus on what is best. I think however there are some key attributes to consider.** Training pace based on fitness'''Length'''. The longer the plan, the more time you have to adjust to the training load. However, a longer plan also requires a greater time commitment.** [[Long Run|Long runs]] are not at a slow pace, but between '''Starting Mileage'''. A marathon pace and marathon pace + 30 seconds** Some runners find training plan needs to start with an initial mileage that matches your current fitness. However, you can skip the workouts too hard, especially first few weeks of a plan if they you are not used fitter than the initial few weeks call for. In fact, it can be important to speedwork** Precise training paces and distances provided for all runs * Beginner Level (not covered in the book)** Duration: 18 skip these weeks** Long Runs: 16, 13, 18, 10, 20 otherwise you may become detrained.** Quality Runs: Tempo '''Ramp up'''. The quicker the plan ramps up the mileage, the less time you have to adapt and Interval session each week* Standard Level (no other variations)[[Supercompensation| Supercompensate]]. A faster ramp up generally indicates a higher risk of injury or burn out.** Duration: 16 weeks** Long Runs: 17'''Rest'''. One of the most important, 20and often overlooked, 18, 20, 13, 18aspects of marathon training plans is the amount of rest and recovery you get. Without sufficient rest, 20, 15, 20, 15, 20 ** Quality Runs: Tempo you won't be able to adapt and Interval session each week* Source [http://www[Supercompensation| Supercompensate]].amazon.com/RunnersI believe that [[How Often To Run| running 3-World-Less-Faster-Revolutionary4 days/dp/159486649X Run Less, Run Fasterweek is optimal]== [[Jack Daniels Running Formula]] ==. This is the plan that I have used most, and is a close second behind [[FIRST]]* '''Monotony'''. I believe that the [[FIRST]] plan is a natural evolution The ratio of Jack Daniels worktraining days to rest days, or easy to hard days, can be evaluated with {{TrainingMonotony}}. Jack Daniels introduced the concept High values of specifying training paces based on monotony are associated with reduced fitness, benefits and measuring fitness based on race performanceincreased risks of [[Overtraining Syndrome]]. * My take: A great training plan, though it requires some mental effort to read and understand how the plan works. Overall I prefer the '''[[FIRSTHow Often To Run| Days/Week]] plan, though the and Easy Days. ''Elite' plan To keep {{TrainingMonotony}} low and get the best recovery, running 3-4 days/week is probably optimal. If you prefer to run more frequently, then it is one of critical to keep the few I've seen that focuses on high performing runners who are prepared to put in a lot of efforteasy days as easy as possible. * Key Characteristics** Training pace based on fitness** Two key workouts; speedwork and long run, with other running left open** Beyond '''Longest Run'''. There is some controversy over the length of the ‘train longest [[Long Run]]. I believe that it is better to complete’ level, most long runs include speedworkhave a longer longest run as this provides better preparation. These plans are designed However, this is only true if you build up to improve performance and require a high degree of fortitudethese longer runs gradually enough that you can recover well. ** Precise training paces and distances provided for quality runs * Plan ‘Train A [[Long Run]] that leaves you overly fatigued will not benefit you. It's better to complete’reach the start line slightly undertrained, than injured or burned out.** Duration: 18 weeks=Suitability Comparison=** Long Runs: Less prescriptive than most The table below gives some high level guidance as to the suitability for the different plans; 6 runs for different types of 2runner.In the table, the numbers 0-5 hours or 25% of weekly mileage (whichever indicate suitability with 5 being more suitable. There is a lot of individual variability, so a plan that is less)** Quality Runs: One tempo run or tempo paced intervals* Plan ‘A’** Duration: 24 weeks** Long Runs: 17 (15 @ MP)marked low for a particular type of runner does not mean it won't work for anyone in that category, 2.5 hours, ~22 (~8 as intervals @Tempo)but it's less likely to be a good candidate. Likewise, 19 (15 @ MP)a rating of 5 does not mean it will work, 22 (or 2just it's a better candidate.5 hours)As always, ~22 (~8 as intervals @Tempo), 22 (or 2.5 hours), 19 (15 @ MP)I'd like to hear from anyone that disagrees ;} ** Quality Runs{{: Tempo and Interval session each weekComparison of marathon training plans-suitability-table}}* Plan ‘Elite’** Duration'''Beginner''': 24 weeksA first time marathon runner with no background in speedwork or hard racing at shorter distances.** Long Runs'''Novice''': 18 (mix of easyA first time marathon runner, tempoor someone who not run a marathon for some time, MP), 20+ (but has some @ Tempo), 18, 20 (14 @ MP, 2 @ Tempo), 21 (~7 as intervals @Tempo), 20, 22 (14 @ MP, 2 @ Tempo), ~22 (~8 as intervals @Tempo), 20, 22 (12 @ MP, 2 @ Tempo)experience of speedwork or racing at shorter distances. ** Quality Runs'''Ringer''': One tempo run or tempo paced intervalsA first time marathoner who has lots of experience and talent at racing shorter distances. * Source [http'''Maintenance'''://www.amazon.com/Daniels-Running-Formula-2nd-Jack/dp/0736054928 Jack Daniels Running Formula]A regular marathon runner who is looking to keep their performance, but not intending to work hard on improving their time. ==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 * '''Improver''': A runner who has run several marathons and when you want is hoping to start, then you get a plan based on that informationimprove their performance. The approach is based around An improver will have not trained hard in the work of Jack Daniels and other coachespast, but does not use Jack Daniels specific formula. The flexible nature of the application makes it harder so may have the ability to provide specific characteristics, so I have used a few samples 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 who like runner who is prepared to work 'as hard as it takes' to tweak improve performance and typically is a faster marathon runner.** Uses reduced mileage, easier weeks every fourth '''Limited Training Time''': Here I'm thinking of time for training during the week unless a duration less , rather than 16 the number of weeks is selectedto the race. ** A little speedwork and moderately hard long runs** Precise training paces '''Traditionalist''': this is someone looking for an established, traditional plan with no particular innovation and distances provided for all runs novelty.* Example: 3 Hour marathon, 60 Miles'''Triathlete/week, Moderate Effort** DurationMultisport Athlete''': 16 weeksThese 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.** Long Runs: 16, 18, 7, 20, 16'''Prior [[Overtraining]]'''. Some runners have trained for marathons on plans that have resulted in them feeling overtrained. This can be due to a lack of rest, 20or the training stress ramping up too quickly. The [[Overtraining]] could be [[Overuse]], 8[[Too Much Too Soon]], 16or full [[Overtraining Syndrome]]. These runners may benefit from a much lower intensity training plan, 20or one with much more rest, 16, 8, 20 (even pace, around MP+30, 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 6 days/week* Example'''Like or hate speed work''': 4 Hour marathonSome plans include a lot more speed work than others, 30 Miles/weekand different runners either enjoy or hate doing speed work. Also some runners find themselves easily injured by speed work, Moderate Effort** Durationand need to avoid it.{{: 16 weeksA Comparison of Marathon Training Plans-Include}}=Best Plan for First Time Marathoners=** Long Runs: 16, 18, 20, 6, 16, 20, 16, 7, 20 (even pace, around MP+45, getting faster as It is hard to recommend the plan progresses)** Quality Runs: A tempo or interval session once a week best overall plans for most weeks** Run 4 days/week* Example: 4:30 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, 25 Miles/weekor completely new to structured training. They could be aiming for a competitive finish, Maintenance Effort (lowest)or just hoping to survive. Therefore, I'd recommend you read the suitability comparison above, and understand how I've characterized each type of first-time runner. ** DurationIf your predicted marathon finish time is 5: 16 weeks** Long Runs: No runs longer than 14 miles** Quality Runs: A tempo 30 or longer then I believe [[Galloway]] or interval session once a week for most weeks** Run 3 dayssimilar [[Walking Breaks| run/week* Example: 3walk]] approach is by far the best approach. If you can predict your marathon finish time from a shorter race using my [[VDOT Calculator]]. A 5:30 Hour marathon, 50 Miles/week, Very Hard Effort (highest)finish is about a 35:00 5K.** DurationFor those with a predicted finish time of 4: 16 weeks** Long Runs30-5: 16, 18, 9, 20, 16, 20, 10, 16, 20, 16, 11, 20 30 (even pace28:30-35:00 5K time) then [[Galloway]] is still probably your best bet, with initial runs MP+90 to MP+45)** Quality Runs: A tempo or interval session once a week for most weeksbut you could consider the [[Higdon]]'s Novice plan, or [[Jack Daniels]] Plan A.** Run 5 days/week* Source httpIf your predicted finish time is faster than 4://www30, the best plan will depend on your objectives.runnersworld.com/cda/smartcoach/1** If you just wish to finish,7148then yet again [[Galloway]] is a great option,,00or you could consider the [[Higdon]]'s novice plan.** If you're hoping to perform well then look at [[Jack Daniels]] Plan A or [[FIRST]].html== Advanced Marathoning (Pfitzinger) =Individualized Plans=I have not included any individualized plans. This plan is specifically for experienced marathon runners looking approach allows you to input things like a race goal, your weekly mileage, training effort, schedule length and when you want to improve their performancestart. There This is no beginner or intermediate partly because these plans, but there are multiple plans depending on miles per week require a fee for each set of inputs, making them extremely expensive if you want to get an overview of different paces and number of weeksweekly mileage. {| {{table}}| Up to 55 Miles/week||24 Weeks||18 Weeks||12 Weeks||Recovery|-| Up to 70 Miles/week||24 Weeks||18 Weeks||12 Weeks||Recovery|-| Over 70 Miles/week||24 Weeks||18 Weeks||12 Weeks||Recovery|} * My take: Some good plans with basic guidance around training plans, but not as sophisticated as Jack Daniels or [[FIRST]]. The plans involve a lot of long and medium long runs, and some speedwork. There is a note that the long runs should be 10% to 20% slower than goal marathon pace, but there is not advice on how to do 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/0The other major problem is that because they are customized,7120,s6-238-244-255-6946-0,00the algorithm for generating the plans can also change without notice.html