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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. I've put the plans loosely You can find more details on each plan in order of preference. these sub-pages:== * [[FIRST]] (Furman Institute of Running and Scientific Training) ==| FIRST's Run Less, Run Faster]]The FIRST plan is my preferred training approach and is available in the book * [[http://www.amazon.com/RunnersGalloway| Jeff Galloway's Marathon -World-Less-Faster-Revolutionary/dp/159486649X Run Less, Run FasterYou Can Do It!]]. The FIRST plan builds on the * [[Hanson| Hanson's Marathon Method]]* [[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]]. * My take: =The best all round purpose of this comparison=This comparison should not be used to choose a plan, but requires the ability to do speedworkby itself. Though this plan The goal is only 3 days/week, it to provide you with some guidance around which plans are candidates so you can do further research. The comparison is a tough plan.* Key Characteristics** Run 3 days/week** Training pace based also based on fitness** Long runs are the plans themselves, not at a slow paceany supporting information such as the training methodology or other advice. This comparison does not attempt 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 Plans=This summary attempts to speedworkdistill each of the plans into their unique points. ** Precise training paces [[Jack Daniels]]. These plans specify two runs per week, a long run and distances provided for all runs a speedwork, with the rest let up to the individual. * Beginner Level (not covered in the book)** Duration: 18 weeks** Long [[FIRST]]. Three runs per week; [[Tempo Runs: 16]], 13[[Interval Training]] and [[Long Run]]s, 18, 10, 20 plus 2 days of cross training. ** Quality Runs: Tempo [[Galloway]]. All plans use [[Walking Breaks]] and Interval session each weeksome include training runs longer than the marathon distance. * Standard Level (no other variations)** Duration: [[Hanson]]. The [[Long Run]]s are limited to 16 weeksmiles but they include shorter mid-week marathon paced running. ** Long Runs: 17[[Higdon]]. The easier plans are 'vanilla', 20, 18, 20, 13, 18, 20, 15, 20, 15, 20 while the harder ones include back to back long runs.** Quality Runs: Tempo and Interval session each week[[Pfitzinger]]. Plans for experienced runners, including some high mileage plans with multiple runs per day. * Source [http://www[Waitz]]. Only a single, simple plan for first time marathon runners.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Run Less, Run Faster]== * [[Jack Daniels Running FormulaLydiard]] =. Created for elite runners, these plans have a lot of hard running.=The Will to Win=This is the plan that I have used mostAs Juma Ikangaa said, and is a close second behind [[FIRST]]"The will to win means nothing without the will to prepare. I believe that the [[FIRST]] plan is a natural evolution of Jack Daniels " The plans below can work. Jack Daniels introduced the concept , but they are not guaranteed to produce success, as long distance running requires a big commitment of specifying training paces based on fitness, time and measuring fitness based on race performanceeffort. * My take: A great It is vital to count the cost that this training plan, though it requires some mental effort to read ; none of these plans will help you if you don't follow them. =Mid Plan Adjustments and understand how the plan works. Overall I prefer the FIRST plan, though the 'Elite' plan Golden Rule of Training=The [[Golden Rule of Training]] is one of the few I've seen that focuses on high performing runners who "to stay injury free so you can continue training". While this sounds obvious, it can be hard to follow. If you are prepared to put in struggling with a lot of effort. * Key Characteristics** Training pace based on fitness** Two key particular training plan, either unable to complete the workouts; speedwork and long run, with other running left open** Beyond or the ‘train to complete’ levelworkouts leave you feeling wiped out, most long runs include speedworkthen it's probably better to change your plan than to continue on. These plans are designed It's far better to improve performance and require a high degree of fortitudearrive at the start line slightly undertrained than burned out or injured. ** Precise 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 paces cycle you are, and distances provided for quality runs how badly your suffering, the adjustment varies. Here are some possible modifications. * Plan ‘Train to complete’Drop cross training activities.*Reduce the length or skip entirely some of the shorter easy runs if your plan has those.* Duration: 18 weeks** Long Runs: Less prescriptive than most plans; 6 runs Reduce the length or decrease the pace of some of 2the speed work. If your plan has more than one speed work session per week, consider dropping one session.5 hours or 25% of weekly mileage (whichever is less)** Quality Runs: One tempo run Reduce the length of the [[Long Run]]s or tempo paced intervalsadd in [[Walking Breaks]].* Plan ‘A’Change to a completely different plan. Consider** Duration: 24 weeks** Long Runs: 17 (15 @ MP)The [[Galloway]] plan could reduce your training stress significantly, 2but if you're not used to [[Walking Breaks]] you will have to ease into this gently.5 hoursWhile walking may seem trivial compared with running, ~22 (~8 as intervals @Tempo), 19 (15 @ MP), 22 (or 2.5 hours), ~22 (~8 as intervals @Tempo), 22 (or 2the transition between the two states can cause some unexpected stress.5 hours), 19 (15 @ MP)** Quality Runs: Tempo and Interval session each 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.* Plan ‘Elite’** Duration: 24 weeksThe [[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 swap that Hanson plan part way through a training cycle.** Long Runs: 18 (mix of easyDepending on the severity of your problem it may be better to give up on your chosen race, tempoand restart your training cycle, MP), 20+ (some @ Tempo), 18, 20 (14 @ MP, 2 @ Tempo)targeting a later date.=Tweaking the Plans=It is quite possible to use one of these plans as an initial basis and then tweak it to your particular needs. There are trivial tweaks, 21 (~7 such as intervals @Tempo)doing the [[Long Run]] on a different day, 20to major changes. Changes such as swapping out runs that are not key workouts for cross training or rest can be done quite easily. However, 22 (14 @ MPthe more extensive the change, 2 @ Tempo), ~22 (~8 as intervals @Tempo), 20, 22 (12 @ MP, 2 @ Tempo)the more experience you need to understand the implications. I've added some notes on each plan where I believe modifications are advisable.** Quality Runs: =Modifying the Plans for Continuous Training=The vast majority of these plans assume you're starting off from a low level of training. One tempo run or tempo paced intervals* Source of my [http://www.amazon[Top 10 Marathon Training Mistakes]] is detraining between marathons.com/Daniels-Running-Formula-2nd-Jack/dp/0736054928 Jack Daniels Running Formula]==Runners World SmartCoach==Runners World also has an application that generates customized training plans. You input If you race a marathon every six months and your training pattern is to have a two month gap between finishing one race time, and starting doing your weekly mileage, training effort[[Long Run]]s for the next race, schedule length and when you want to startwill lose a disproportionate amount of your fitness. Instead, then I would recommend that after you get have recovered from a plan based on that informationrace you quickly return to doing 16+ mile [[Long Run]]s. The approach is based around Most of the work of Jack Daniels and other coaches, but does not use Jack Daniels specific formula. The flexible nature of plans shown here can easily be adapted this way. Simply ignore the application makes it harder weeks leading up to provide specific characteristicsthe first 16 mile [[Long Run]], so I have used a few samples to give a sense of and start your training at that point for the style of the plannext race. * My take: Some nice flexibility =Difficulty and customization with many permutations available depending on your needs.Benefit=* Key Characteristics** A customizable Different people will respond differently to any given training plan. Some people will respond well and become fitter, some will not be stressed enough and won't improve, giving many options for those who like while others will be stressed too much and become injured or unable to tweak ** Uses reduced mileage[[Supercompensation| Supercompensate]]. A plan that has a higher level of training stress will produce a greater benefit in the subset of the population that can withstand the stress, easier weeks every fourth week unless but will have a duration less than 16 weeks is selectedlarger 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. ** A little speedwork and moderately hard long runs=Want to Look for in the Marathon Training Plan=** Precise Marathon training paces and distances provided for all runs * Example: 3 Hour marathon, 60 Miles/week, Moderate Effortplans differ but at least partly because there is no consensus on what is best. I think however there are some key attributes to consider.** Duration: 16 weeks** Long Runs: 16'''Length'''. The longer the plan, 18the more time you have to adjust to the training load. However, 7, 20, 16, 20, 8, 16, 20, 16, 8, 20 (even pace, around MP+30, getting faster as the plan progresses)a longer plan also requires a greater time commitment.** Quality Runs: '''Starting Mileage'''. A tempo or interval session once a week for most marathon training plan needs to start with an initial mileage that matches your current fitness. However, you can skip the first few weeks** Run 6 days/week* Example: 4 Hour marathonof a plan if you are fitter than the initial few weeks call for. In fact, 30 Miles/weekit can be important to skip these weeks, Moderate Effortotherwise you may become detrained.** Duration: 16 weeks** Long Runs: 16, 18, 20, 6, 16, 20, 16, 7, 20 (even pace, around MP+45, getting faster as '''Ramp up'''. The quicker the plan progresses)** Quality Runs: ramps up the mileage, the less time you have to adapt and [[Supercompensation| Supercompensate]]. A tempo faster ramp up generally indicates a higher risk of injury or interval session once a week for most weeksburn out.** Run 4 days/week* Example: 4:30 Hour marathon'''Rest'''. One of the most important, 25 Miles/weekand often overlooked, 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** 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/weekis optimal]]. * Example: 3:30 Hour marathon'''Monotony'''. The ratio of training days to rest days, 50 Miles/weekor easy to hard days, Very Hard Effort (highest)** Duration: 16 weekscan be evaluated with {{TrainingMonotony}}. High values of monotony are associated with reduced fitness benefits and increased risks of [[Overtraining Syndrome]]. ** Long Runs: 16, 18, 9, 20, 16'''[[How Often To Run| Days/Week]] and Easy Days. '''To keep {{TrainingMonotony}} low and get the best recovery, 20running 3-4 days/week is probably optimal. If you prefer to run more frequently, 10, 16, 20, 16, 11, 20 (even pace, with initial runs MP+90 to MP+45)then it is critical to keep the easy days as easy as possible. ** Quality Runs: A tempo or interval session once a week for most weeks** '''Longest Run'''. There is some controversy over the length of the longest [[Long Run 5 days/week* Source http://www.runnersworld]]. I believe that it is better to have a longer longest run as this provides better preparation.com/cda/smartcoach/1However,7148,,00.html==Jeff Galloway==The Jeff Galloway training program is based around taking walking breaks to increase the distance this is only true if you build up to these longer runs gradually enough that you can be covered, and to run as slowlyrecover well. (I have A [[Long Run]] that leaves you overly fatigued will not used benefit you. It's better to reach the Galloway approach and I will add more details about this plan in the futurestart line slightly undertrained, than injured or burned out.) * My take: A good approach =Suitability Comparison=The table below gives some high level guidance as to the suitability for people who's base fitness or injury history makes running the marathon distance continuously problematicdifferent plans for different types of runner. * Key Characteristics** Walk/run pattern to cover In the distance** Some longer long runstable, including 26 miles in training* Plan ‘to finish’** Duration: 32 weeks** Long Runs: 17the numbers 0-5 indicate suitability with 5 being more suitable. There is a lot of individual variability, 5, 6, 23, 6, 7, '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'26'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' (followed by four week taper)d like to hear from anyone that disagrees ;} ** Quality Runs{{: No speedworkComparison of marathon training plans-suitability-table}}** Run 3 days/week plus a walk only day'''Beginner''': A first time marathon runner with no background in speedwork or hard racing at shorter distances.==Hal Higdon==Hal Higdon has a number of plans freely available on the [[http* '''Novice'''://www.halhigdon.com/A first time marathon runner, or someone who not run a 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 dailysome time, access to a private forum but has some experience of speedwork or racing at shorter distances. * '''Ringer''': A first time marathoner who has lots of experience and a 3 month subscription to trainingpeakstalent at racing shorter distances.com. The plans * '''Maintenance''': A regular marathon runner who is looking to keep their performance, but not intending to work hard on the web have more details than most, with each workout including some tips and guidance for the particular runimproving their time. Here is an example from the long run on week 13 of the advanced 2 plan:<pre>Saturday* '''Improver''': Ten miles at your marathon paceA runner who has run several marathons and is hoping to improve their performance. In An improver will have not trained hard in the early weeks of past, so may have the program when I asked you ability to do "pace runs," improve significantly. you probably thought, "* '''Enthusiast''': This is not a workout. This is a stroll runner who has trained hard for marathons in the park." But running 10 miles at marathon past and is looking for ways of optimizing their performance. pace * '''Elite''': A runner who is serious business, particularly when it serves as a prelude prepared to tomorrowwork 's 20-mileras hard as it takes' to improve performance and typically is a faster marathon runner. The cumulative effect * '''Limited Training Time''': Here I'm thinking of 30 miles stacked back-to-back will get you in shape time for training during the week, rather than the number of weeks to succeed in the marathon itself a half dozen weeks from race. now. Is the marathon only six weeks away? Oh my!</pre>* My take* '''Traditionalist''': A solid set of plansthis is someone looking for an established, traditional plan with a wide variety to chose fromno particular innovation and novelty. The advice and tips that go with each run may suit some runners, otherwise rather * '''Triathlete/Multisport Athlete''vanilla'.* Key Characteristics** Detailed plans at five different levels: These athletes need to have time to dedicate to overtraining, with tips and advice so I plan that has days that can be used for each runother exercise methods is particularly applicable.** More advanced plans use a marathon pace run followed by '''Prior [[Overtraining]]'''. Some runners have trained for marathons on plans that have resulted in them feeling overtrained. This can be due to a long run lack of rest, or the next day* Plan training stress ramping up too quickly. The [[Overtraining]] could be [[Overuse]], [[http://www.halhigdon.com/marathon/novices.html Novice 1Too Much Too Soon]]** Duration: 18 weeks** Long Runs: 16, 12or full [[Overtraining Syndrome]]. These runners may benefit from a much lower intensity training plan, 18or one with much more rest, 14, 20** Quality Runs: No speedwork, but advice on picking up the pace on especially if they can carry some runs** Run 4 days/week + one day of cross their endurance forward from their prior training.* Plan [http'''Time categories'''://www.halhigdon.com/marathon/inter1Some plans are better suited to faster or slower runners.html Intermediate 1]** Duration'''Like or hate speed work''': 18 weeks** Long Runs: 17Some plans include a lot more speed work than others, 18and different runners either enjoy or hate doing speed work. Also some runners find themselves easily injured by speed work, 13, 20, 12, 20and need to avoid it.** Quality Runs: Some shorter runs at marathon pace** Run 5 days/week + one day {{:A Comparison of cross trainingMarathon Training Plans-Include}}* =Best Plan [http://wwwfor First Time Marathoners=It is hard to recommend the best overall plans for first-time marathon runners because their situation and objectives can vary so widely.halhigdon.com/First-time marathon/inter2.html Intermediate 2]** Duration: 18 weeks** Long Runs: 16runners could be highly experienced at racing shorter distances, 17or completely new to structured training. They could be aiming for a competitive finish, 12or just hoping to survive. Therefore, 19I'd recommend you read the suitability comparison above, 20, 12, 20, 12, 20and understand how I've characterized each type of first-time runner. ** Quality RunsIf your predicted marathon finish time is 5: Some runs at marathon pace the day before the long runs. Example, 10 @ MP followed 30 or longer then I believe [[Galloway]] or a similar [[Walking Breaks| run/walk]] approach is by 20 easy far the next daybest approach. ** Run If you can predict your marathon finish time from a shorter race using my [[VDOT Calculator]]. A 5 days/week + one day of cross training:30 marathon finish is about a 35:00 5K.* Plan [httpFor those with a predicted finish time of 4:30-5://www.halhigdon.com/marathon/advanced1/advanced1.htm Advanced 1]** Duration30 (28: 18 weeks** Long Runs30-35: 1600 5K time) then [[Galloway]] is still probably your best bet, 17but you could consider the [[Higdon]]'s Novice plan, 12, 19, 20, 12, 20, 12, 20or [[Jack Daniels]] Plan A.** Quality RunsIf your predicted finish time is faster than 4: Intervals or Tempo one day per week30, plus some runs at marathon pace the day before the long runsthe best plan will depend on your objectives. ** Run 5 days/week + one day of cross trainingIf you just wish to finish, then yet again [[Galloway]] is a great option, or you could consider the [[Higdon]]'s novice plan.* Plan * If you're hoping to perform well then look at [[http://wwwJack Daniels]] Plan A or [[FIRST]].halhigdon.com/marathon/advanced2/advancedII.htm Advanced 2]** As Advanced 1=Individualized Plans=I have not included any individualized plans. This approach allows you to input things like a race goal, your weekly mileage, but with two interval or tempo runstraining effort, plus marathon pace followed by a long run* Source http://wwwschedule length and when you want to start.halhigdon.com/marathon/Mar00index.htm==Runners World Fixed Plans==Runners World has some This is partly because these plans available on their web site and I know people who have used them successfully. * My take: A reasonable require a fee for each set of plansinputs, but nothing making them extremely expensive if you want to differentiate them from other plansget an overview of different paces and weekly mileage. * Key Characteristics** A series of simple plans with nothing unusual; The other major problem is that because they are customized, the algorithm for generating 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