There are a vast number {{DISPLAYTITLE:A comparison of the best marathon training plans for }}[[File:MarathonBookshelf.jpg|right|thumb|500px|What's on your bookshelf? I've looked at a many of the popular marathon distance, and choosing one can be dauntingtraining plans so you don't have to. ]]This page gives an overview comparison covers many of several the most popularmarathon training plans, proven plans. I have given and has a short textual description of the plan, then a list of the key attributes and a high level summary of each level of the plan. For the long 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.You can find more details on each plan in these sub-pages:== * [[FIRST| FIRST's Run Less, Run Faster]]* [[Galloway| Jeff Galloway's Marathon - You Can Do It!]] (Furman Institute of Running and Scientific Training) ==The FIRST plan is my preferred training approach and is available in the book * [[http://www.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Run Less, Run FasterHanson| Hanson's Marathon Method]]. The FIRST plan builds on the * [[Higdon| Hal Higdon's Ultimate Training Guide]]* [[Jack Daniels| Jack Daniels approach of providing specific training paces based on fitness level, which provides clearly defined workouts. The unique attribute of FIRST is running only 3 days per week, with two days of cross training. This tends to make FIRST ' Running Formula]]* [[Pfitzinger| Pfitzinger's Advanced Marathoning]]* [[Waitz| Waitz's Run your first marathon]]If you've used a tougher Marathon training plan, as every run is a hard workoutin the past then please fill in the [[Marathon Survey]]. * Key Characteristics=The purpose of this comparison=** Run 3 days/week** Training pace This comparison should not be used to choose a plan by itself. The goal is to provide you with some guidance around which plans are candidates so you can do further research. The comparison is also based on fitness** Long runs are the plans themselves, not any supporting information such as the training methodology or other advice. This comparison does not at a slow paceattempt to be comprehensive review of all plans, but between marathon pace and marathon pace + 30 secondsto cover a few of the most popular plans. ** Some runners find =Unique Aspects of the workouts too hard, especially if they are not used to speedworkPlans=** Precise training paces and distances provided for all runs * Beginner Level (not covered in This summary attempts to distill each of the book)plans into their unique points. ** Duration: 18 weeks** Long Runs: 16[[Jack Daniels]]. These plans specify two runs per week, 13a long run and a speedwork, 18, 10, 20 with the rest let up to the individual. ** Quality [[FIRST]]. Three runs per week; [[Tempo Runs: Tempo ]], [[Interval Training]] and Interval session each week* Standard Level (no other variations)[[Long Run]]s, plus 2 days of cross training. ** Duration: 16 weeks** Long Runs: 17, 20, 18, 20, 13, 18, 20, 15, 20, 15, 20 [[Galloway]]. All plans use [[Walking Breaks]] and some include training runs longer than the marathon distance. ** Quality Runs: Tempo and Interval session each week* Source [http://www[Hanson]].amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X The [[Long Run Less, Run Faster]]s are limited to 16 miles but they include shorter mid-week marathon paced running. == * [[Jack Daniels Running FormulaHigdon]] ==. The easier plans are 'vanilla', while the harder ones include back to back long runs.This is the plan that I have used most, and is a close second behind * [[FIRSTPfitzinger]]. I believe that the Plans for experienced runners, including some high mileage plans with multiple runs per day. * [[FIRSTWaitz]] . Only a single, simple plan is a natural evolution of Jack Daniels work. Jack Daniels introduced the concept of specifying training paces based on fitness, and measuring fitness based on race performancefor first time marathon runners. * Key Characteristics** Training pace based on fitness** Two key workouts; speedwork and long run[[Lydiard]]. Created for elite runners, with other these plans have a lot of hard running left open.** Beyond the ‘train =The Will to complete’ levelWin=As Juma Ikangaa said, most long runs include speedwork"The will to win means nothing without the will to prepare. These " The plans below can work, but they are designed not guaranteed to improve performance and require produce success, as long distance running requires a high degree big commitment of fortitudetime and effort. ** Precise It is vital to count the cost that this training paces and distances provided for quality runs requires; none of these plans will help you if you don't follow them. * =Mid Plan ‘Train to complete’Adjustments and the Golden Rule of Training=** Duration: 18 weeks** Long Runs: Less prescriptive than most plans; 6 runs The [[Golden Rule of 2.5 hours or 25% of weekly mileage (whichever Training]] is less)** Quality Runs: One tempo run or tempo paced intervals* Plan ‘A’** Duration: 24 weeks** Long Runs: 17 (15 @ MP), 2"to stay injury free so you can continue training". While this sounds obvious, it can be hard to follow.5 hoursIf you are struggling with a particular training plan, ~22 (~8 as intervals @Tempo)either unable to complete the workouts, 19 (15 @ MP)or the workouts leave you feeling wiped out, 22 (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 2injured.5 hours)You may have to find a different plan, ~22 (~8 as intervals @Tempo)or modify the workouts in your existing plan, 22 (or 2though the latter can be tricky.5 hours)Depending on how far through your training cycle you are, 19 (15 @ MP)and how badly your suffering, the adjustment varies. Here are some possible modifications. ** Quality Runs: Tempo and Interval session each weekDrop cross training activities.* Plan ‘Elite’** Duration: 24 weeksReduce the length or skip entirely some of the shorter easy runs if your plan has those.** Long Runs: 18 (mix Reduce the length or decrease the pace of easy, tempo, MP), 20+ (some @ Tempo)of the speed work. If your plan has more than one speed work session per week, 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)consider dropping one session.* Reduce the length of the [[Long Run]]s or add in [[Walking Breaks]].* Change to a completely different plan. Consider** Quality Runs: One tempo run or tempo paced intervals* Source The [[http://www.amazonGalloway]] plan could reduce your training stress significantly, but if you're not used to [[Walking Breaks]] you will have to ease into this gently.com/Daniels-Running-Formula-2nd-Jack/dp/0736054928 While walking may seem trivial compared with running, the transition between the two states can cause some unexpected stress.** The [[Jack Daniels Running Formula]] Plan A could be viable if you use it on three days a week, though the long runs are quite intense on this plan.==Jeff Galloway==** The Jeff Galloway training program is based around taking walking breaks [[Hanson]] plan has found success with runners who have previously burned out on other plans, but it's unclear if it would be viable to increase swap that Hanson plan part way through a training cycle.* Depending on the distance that can severity of your problem it may be covered, and better to run as slowly. (I have not used the Galloway approach give up on your chosen race, and I will add more details about this plan in the futurerestart your training cycle, targeting a later date.) * Key Characteristics=Tweaking the Plans=** Walk/run pattern It is quite possible to use one of these plans as an initial basis and then tweak it to cover your particular needs. There are trivial tweaks, such as doing the distance** Some longer long [[Long Run]] on a different day, to major changes. Changes such as swapping out runsthat are not key workouts for cross training or rest can be done quite easily. However, including 26 miles in training* Plan ‘to finish’** Duration: 32 weeks** Long Runs: 17, 5, 6, 23, 6, 7the more extensive the change, the more experience you need to understand the implications. I'''26''' (followed by four week taper)ve added some notes on each plan where I believe modifications are advisable.=Modifying the Plans for Continuous Training=** Quality Runs: No speedwork** Run 3 days/week plus The vast majority of these plans assume you're starting off from a walk only day==Hal Higdon==Hal Higdon has a number of plans freely available on the low level of training. One of my [[http://www.halhigdon.com/marathon/Mar00index.htm webTop 10 Marathon Training Mistakes]] as well as more detailed plans that can be purchased for between $20 and $100. The $100 plan gets is detraining between marathons. If you the workouts emailed to you daily, access to race a private forum marathon every six months and your training pattern is to have a 3 two month subscription to trainingpeaks.com. The plans on the web have more details than most, with each workout including some tips gap between finishing one race and guidance starting doing your [[Long Run]]s for the particular run. Here is an example from the long run on week 13 next race, you will lose a disproportionate amount of the advanced 2 plan:<pre>Saturday: Ten miles at your marathon pacefitness. In Instead, I would recommend that after you have recovered from a race you quickly return to doing 16+ mile [[Long Run]]s. Most of the plans shown here can easily be adapted this way. Simply ignore the early weeks of leading up to the program when I asked you to do "pace runsfirst 16 mile [[Long Run]]," and start your training at that point for the next race.you probably thought=Difficulty and Benefit=Different people will respond differently to any given training plan. Some people will respond well and become fitter, "This is some will 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 be stressed enough and won't improve, while others will be stressed too much and become injured or unable to tomorrow's 20-miler[[Supercompensation| Supercompensate]]. The cumulative effect A plan that has a higher level of 30 miles stacked back-to-back training stress will get you in shape to succeed produce a greater benefit in the marathon itself a half dozen weeks from now. Is subset of the population that can withstand the marathon only six weeks away? Oh my!</pre>* Key Characteristics** Detailed plans at five different levelsstress, but will have a larger number of people that become injured or unable to adapt. Thus, with tips and advice a harder plan may have strong advocates, but it may not be suitable for each runa wider population. ** More advanced plans use a marathon pace run followed by a long run =Want to Look for in the next day* Plan [http://wwwMarathon Training Plan=Marathon training plans differ but at least partly because there is no consensus on what is best.halhigdonI think however there are some key attributes to consider.com/marathon/novices.html Novice 1]** Duration: 18 weeks** Long Runs: 16'''Length'''. The longer the plan, 12the more time you have to adjust to the training load. However, 18, 14, 20a longer plan also requires a greater time commitment.** Quality Runs: No speedwork, but advice on picking up the pace on some runs** Run 4 days/week + one day '''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 cross traininga 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.* Plan [http://www'''Ramp up'''.halhigdonThe quicker the plan ramps up the mileage, the less time you have to adapt and [[Supercompensation| Supercompensate]].com/marathon/inter1A faster ramp up generally indicates a higher risk of injury or burn out.html Intermediate 1]** Duration: 18 weeks** Long Runs: 17'''Rest'''. One of the most important, 18and often overlooked, 13, 20, 12, 20** Quality Runs: Some shorter runs at marathon pace** Run 5 days/week + one day aspects of marathon training plans is the amount of cross training* Plan rest and recovery you get. Without sufficient rest, you won't be able to adapt and [[http://wwwSupercompensation| Supercompensate]].halhigdon.comI believe that [[How Often To Run| running 3-4 days/marathon/inter2week is optimal]].html Intermediate 2]** Duration: 18 weeks** Long Runs: 16'''Monotony'''. The ratio of training days to rest days, 17or easy to hard days, 12, 19, 20, 12, 20, 12, 20can be evaluated with {{TrainingMonotony}}. High values of monotony are associated with reduced fitness benefits and increased risks of [[Overtraining Syndrome]]. ** Quality Runs: Some runs at marathon pace '''[[How Often To Run| Days/Week]] and Easy Days. '''To keep {{TrainingMonotony}} low and get the day before the long runsbest recovery, running 3-4 days/week is probably optimal. ExampleIf you prefer to run more frequently, 10 @ MP followed by 20 then it is critical to keep the easy days as easy the next dayas possible. ** '''Longest Run 5 days/week + one day '''. There is some controversy over the length of cross training* Plan the longest [[http://wwwLong Run]].halhigdonI believe that it is better to have a longer longest run as this provides better preparation.com/marathon/advanced1/advanced1However, this is only true if you build up to these longer runs gradually enough that you can recover well.htm Advanced 1A [[Long Run]]** Duration: 18 weeks** Long Runs: 16that leaves you overly fatigued will not benefit you. It's better to reach the start line slightly undertrained, 17, 12, 19, 20, 12, 20, 12, 20than injured or burned out.** Quality Runs: Intervals or Tempo one day per week, plus =Suitability Comparison=The table below gives some runs at marathon pace high level guidance as to the day before suitability for the long runsdifferent plans for different types of runner. ** Run In the table, the numbers 0-5 indicate suitability with 5 days/week + one day being more suitable. There is a lot of cross training* Plan [http://wwwindividual 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.halhigdon.com/marathon/advanced2/advancedIILikewise, a rating of 5 does not mean it will work, just it's a better candidate.htm Advanced 2]** As Advanced 1always, but with two interval or tempo runs, plus I'd like to hear from anyone that disagrees ;} {{:Comparison of marathon pace followed by a long runtraining plans-suitability-table}}* Source http'''Beginner'''://www.halhigdon.com/A first time 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 successfullyrunner with no background in speedwork or hard racing at shorter distances. * Key Characteristics** '''Novice''': A series first time marathon runner, or someone who not run a marathon for some time, but has some experience of simple plans with nothing unusual; the ‘vanilla’ optionspeedwork or racing at shorter distances. * Plan [http'''Ringer'''://wwwA first time marathoner who has lots of experience and talent at racing shorter distances.runnersworld.com/article/0,7120,s6-238-244--6946-2-3X5X7-4,00.html Beginner] ** Duration'''Maintenance''': 16 weeks** Long Runs: 16A regular marathon runner who is looking to keep their performance, 18, 20but not intending to work hard on improving their time. ** Quality Runs'''Improver''': Some basic intervals A runner who has run several marathons and uphill trainingis hoping to improve their performance. An improver will have not trained hard in the past, so may have the ability to improve significantly. ** Run 3 or 4 days/week'''Enthusiast''': This is a runner who has trained hard for marathons in the past and is looking for ways of optimizing their performance. * Plan [http://www'''Elite''': A runner who is prepared to work 'as hard as it takes' to improve performance and typically is a faster marathon runner.runnersworld.com/article/0,7120,s6-238-244--6946-3-3X5X7-4,00.html Intermediate] ** Duration'''Limited Training Time''': 16 weeks** Long Runs: 16Here I'm thinking of time for training during the week, 16, 17, 8, 18, 19, 20rather than the number of weeks to the race. ** Quality Runs'''Traditionalist''': Most weeks include 3 runs this is someone looking for an established, traditional plan with some basic speedworkno particular innovation and novelty.** Run 5 days'''Triathlete/week* Plan [httpMultisport Athlete'''://www.runnersworld.com/article/0These athletes need to have time to dedicate to overtraining,7120,s6-238-244--6946-4-3X5X7-4,00so I plan that has days that can be used for other exercise methods is particularly applicable.html Advanced]** Duration: 16 weeks** Long Runs: 18'''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, 18, 20, 10, 20, 22or the training stress ramping up too quickly. The [[Overtraining]] could be [[Overuse]], 20 (some with hills[[Too Much Too Soon]], some with last 15 minutes @ tempo)** Quality Runs: Most weeks include 3 runs or full [[Overtraining Syndrome]]. These runners may benefit from a much lower intensity training plan, or one with speedwork including intervals and tempomuch more rest, especially if they can carry some of their endurance forward from their prior training.** Run 5 days/week'''Time categories''': Some plans are better suited to faster or slower runners.* Source http'''Like or hate speed work'''://wwwSome plans include a lot more speed work than others, and different runners either enjoy or hate doing speed work.runnersworldAlso some runners find themselves easily injured by speed work, and need to avoid it.com/article/0,7120,s6-238-244-255-6946{{:A Comparison of Marathon Training Plans-0,00.htmlInclude}}==Runners World SmartCoach=Best Plan for First Time Marathoners=Runners World also has an application that generates customized training It is hard to recommend the best overall plans. You input a race for first-time marathon runners because their situation and objectives can vary so widely. First-timemarathon runners could be highly experienced at racing shorter distances, your weekly mileage, or completely new to structured training effort. They could be aiming for a competitive finish, schedule length and when you want to startor just hoping to survive. Therefore, then I'd recommend you get a plan based on that information. The approach is based around read the work of Jack Daniels suitability comparison above, and other coaches, but does not use Jack Daniels specific formulaunderstand how I've characterized each type of first-time runner. The flexible nature of the application makes it harder to provide specific characteristics, so I have used * If your predicted marathon finish time is 5:30 or longer then I believe [[Galloway]] or a few samples to give a sense of similar [[Walking Breaks| run/walk]] approach is by far the style of the planbest approach. If you can predict your marathon finish time from a shorter race using my [[VDOT Calculator]]. A 5:30 marathon finish is about a 35:00 5K. * Key Characteristics** A customizable plan, giving many options for those who like to tweak ** Uses reduced mileage, easier weeks every fourth week unless For those with a duration less than 16 weeks predicted finish time of 4:30-5:30 (28:30-35:00 5K time) then [[Galloway]] is selected** A little speedwork and moderately hard long runsstill probably your best bet, but you could consider the [[Higdon]]'s Novice plan, or [[Jack Daniels]] Plan A.** Precise training paces and distances provided for all runs * ExampleIf your predicted finish time is faster than 4: 3 Hour marathon30, 60 Miles/week, Moderate Effortthe best plan will depend on your objectives.** Duration: 16 weeks** Long Runs: 16If you just wish to finish, then yet again [[Galloway]] is a great option, 18, 7, 20, 16, 20, 8, 16, 20, 16, 8, 20 (even pace, around MP+30, getting faster as the plan progresses)or you could consider the [[Higdon]]'s novice plan.** Quality Runs: A tempo or interval session once a week for most weeksIf you're hoping to perform well then look at [[Jack Daniels]] Plan A or [[FIRST]]. ** Run 6 days/week=Individualized Plans=* Example: 4 Hour marathonI have not included any individualized plans. This approach allows you to input things like a race goal, your weekly mileage, 30 Miles/weektraining effort, Moderate Effort** Duration: 16 weeks** Long Runs: 16schedule length and when you want to start. This is partly because these plans require a fee for each set of inputs, 18, 20, 6, 16, 20making them extremely expensive if you want to get an overview of different paces and weekly mileage. The other major problem is that because they are customized, 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,,00algorithm for generating the plans can also change without notice.html
