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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 've looked at a many of the popular marathon training plans so you don't have given to.]]This comparison covers many of the most popular marathon training plans, 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:==Suitability Comparison==* [[FIRST| FIRST's Run Less, Run Faster]]The table below gives some high level guidance as to the suitability for the different plans for different types of runner. In the table, the number 1-5 indicate suitability with 5 being more suitable. As always, I* [[Galloway| Jeff Galloway's Marathon - You Can Do It!]]* [[Hanson| Hanson'd like to hear from anyone that disagrees ;}s Marathon Method]]{* [[Higdon| {{table}}Hal Higdon's Ultimate Training Guide]]* [[Jack Daniels| align="center" style="background:#f0f0f0;"|Jack Daniels' Running Formula]]* [[Pfitzinger| align="center" style="background:#f0f0f0;"|'''First''Pfitzinger's Advanced Marathoning]]* [[Waitz| alignWaitz's Run your first marathon]]If you've used a Marathon training plan in the past then please fill in the [[Marathon Survey]]. ="center" styleThe purpose of this comparison="background:#f0f0f0;"|'''Jack Daniels'''| align="center" style="background:#f0f0f0;"|'''SmartCoach'''| align="center" style="background:#f0f0f0;"|'''Advanced Marathoning'''| alignThis 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 the plans themselves, not 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 cover a few of the most popular plans. ="center" styleUnique Aspects of the Plans="background:#f0f0f0;"|'''Jeff Galloway'''| align="center" style="background:#f0f0f0;"|'''Hal Higdon'''This summary attempts to distill each of the plans into their unique points. | align="center" style="background:#f0f0f0;"|'''Runners World'''* [[Jack Daniels]]. These plans specify two runs per week, a long run and a speedwork, with the rest let up to the individual. |-| Novice||2||3||3||1||4||3||* [[FIRST]]. Three runs per week; [[Tempo Runs]], [[Interval Training]] and [[Long Run]]s, plus 2days of cross training. |-* [[Galloway]]. All plans use [[Walking Breaks]] and some include training runs longer than the marathon distance. | Maintenance ||2||2||3||1||3||4||2|* [[Hanson]]. The [[Long Run]]s are limited to 16 miles but they include shorter mid-week marathon paced running. | Improver||4||4||3||2||1||2||3* [[Higdon]]. The easier plans are 'vanilla', while the harder ones include back to back long runs.|-* [[Pfitzinger]]. Plans for experienced runners, including some high mileage plans with multiple runs per day. | Enthusiast||5||5||3||4||1||2||2* [[Waitz]]. Only a single, simple plan for first time marathon runners. |-* [[Lydiard]]. Created for elite runners, these plans have a lot of hard running.| Elite||5||5||2||4||1||1||2=The Will to Win=|}* Novice: A first time marathon runnerAs Juma Ikangaa said, or someone who not run a marathon for some time"The will to win means nothing without the will to prepare. * Maintenance: A regular marathon runner who is looking to keep their performance" The plans below can work, but they are not intending guaranteed to work hard on improving their produce success, as long distance running requires a big commitment of timeand effort.* Improver: A runner who has run several marathons and is hoping It is vital to improve their performancecount the cost that this training requires; none of these plans will help you if you don't follow them. An improver will have not trained hard in =Mid Plan Adjustments and the past, so may have the ability to improve significantly. Golden Rule of Training=* Enthusiast: This The [[Golden Rule of Training]] is a runner who has trained "to stay injury free so you can continue training". While this sounds obvious, it can be hard for marathons in to follow. If you are struggling with a particular training plan, either unable to complete the past and is looking for ways of optimizing their performance. * Elite: A runner who is prepared to work 'as hard as workouts, or the workouts leave you feeling wiped out, then it takes' s probably better to improve performancechange your plan than to continue on.  == [[FIRST]] (Furman Institute of Running and Scientific Training) ==The FIRST plan is my preferred training approach and is available in It's far better to arrive at the book [http://wwwstart line slightly undertrained than burned out or injured.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Run LessYou may have to find a different plan, or modify the workouts in your existing plan, Run Faster]though the latter can be tricky. The FIRST plan builds Depending on the Jack Daniels approach of providing specific how far through your training paces based on fitness levelcycle you are, and how badly your suffering, which provides clearly defined workoutsthe adjustment varies. Here are some possible modifications. The unique attribute of FIRST is running only 3 days per week, with two days of * Drop cross trainingactivities. This tends to make FIRST a tougher training * Reduce the length or skip entirely some of the shorter easy runs if your plan, as every run is a hard workouthas those. * My take: The best all round plan, but requires Reduce the ability to do speedworklength or decrease the pace of some of the speed work. Though this If your plan is only 3 days/has more than one speed work session per week, it is a tough planconsider dropping one session.* Key Characteristics** Run 3 days/weekReduce the length of the [[Long Run]]s or add in [[Walking Breaks]].** Training pace based on fitnessChange to a completely different plan. Consider** Long runs are not at a slow paceThe [[Galloway]] plan could reduce your training stress significantly, but between marathon pace and marathon pace + 30 seconds** Some runners find the workouts too hard, especially if they are you're not used to speedwork** Precise training paces and distances provided for all runs * Beginner Level (not covered in [[Walking Breaks]] you will have to ease into this gently. While walking may seem trivial compared with running, the transition between the book)two states can cause some unexpected stress.** Duration: 18 weeks** Long Runs: 16The [[Jack Daniels]] Plan A could be viable if you use it on three days a week, 13, 18, 10, 20 though the long runs are quite intense on this plan.** Quality Runs: Tempo and Interval session each week* Standard Level (no The [[Hanson]] plan has found success with runners who have previously burned out on other variations)plans, but it's unclear if it would be viable to swap that Hanson plan part way through a training cycle.** Duration: 16 weeks** Long Runs: 17Depending on the severity of your problem it may be better to give up on your chosen race, 20and restart your training cycle, 18, 20, 13, 18, 20, 15, 20, 15, 20 targeting a later date.** Quality Runs: Tempo =Tweaking the Plans=It is quite possible to use one of these plans as an initial basis and Interval session each week* Source [http://wwwthen tweak it to your particular needs.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Run Less, Run Faster]== There are trivial tweaks, such as doing the [[Jack Daniels Running FormulaLong Run]] ==This is the plan on a different day, to major changes. Changes such as swapping out runs that I have used mostare not key workouts for cross training or rest can be done quite easily. However, the more extensive the change, and is a close second behind [[FIRST]]the more experience you need to understand the implications. I believe that 've added some notes on each plan where I believe modifications are advisable.=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 a natural evolution of Jack Daniels workdetraining between marathons. Jack Daniels introduced the concept of specifying If you race a marathon every six months and your training paces based on fitness, pattern is to have a two month gap between finishing one race and measuring fitness based on race performance. * My take: A great training planstarting doing your [[Long Run]]s for the next race, though it requires some mental effort to read and understand how the plan worksyou will lose a disproportionate amount of your fitness. Overall Instead, I prefer the FIRST plan, though the 'Elite' plan is one would recommend that after you have recovered from a race you quickly return to doing 16+ mile [[Long Run]]s. Most of the few I've seen that focuses on high performing runners who are prepared plans shown here can easily be adapted this way. Simply ignore the weeks leading up to put in a lot of effort. * Key Characteristics** Training pace based on fitnessthe first 16 mile [[Long Run]], and start your training at that point for the next race.** Two key workouts; speedwork =Difficulty and long run, with other running left openBenefit=** Beyond the ‘train Different people will respond differently to complete’ level, most long runs include speedworkany given training plan. These plans are designed to Some people will respond well and become fitter, some will not be stressed enough and won't improve performance , while others will be stressed too much and require a high degree of fortitudebecome injured or unable to [[Supercompensation| Supercompensate]]. ** Precise A plan that has a higher level of training paces and distances provided for quality runs * Plan ‘Train 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 complete’adapt. Thus, a harder plan may have strong advocates, but it may not be suitable for a wider population. ** Duration: 18 weeks=Want to Look for in the Marathon Training Plan=** Long Runs: Less prescriptive than most Marathon training plans; 6 runs of 2differ but at least partly because there is no consensus on what is best. I think however there are some key attributes to consider.5 hours or 25% of weekly mileage (whichever is less)** Quality Runs: One tempo run or tempo paced intervals* Plan ‘A’** Duration: 24 weeks** Long Runs: 17 (15 @ MP)'''Length'''. The longer the plan, 2the more time you have to adjust to the training load.5 hoursHowever, ~22 (~8 as intervals @Tempo), 19 (15 @ MP), 22 (or 2.5 hours), ~22 (~8 as intervals @Tempo), 22 (or 2a longer plan also requires a greater time commitment.5 hours), 19 (15 @ MP)** Quality Runs: Tempo and Interval session each week* Plan ‘Elite’** Duration: 24 '''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** Long Runs: 18 (mix of easya plan if you are fitter than the initial few weeks call for. In fact, tempoit can be important to skip these weeks, MP), 20+ (some @ Tempo)otherwise you may become detrained.* '''Ramp up'''. The quicker the plan ramps up the mileage, 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)the less time you have to adapt and [[Supercompensation| Supercompensate]]. A faster ramp up generally indicates a higher risk of injury or burn out.** Quality Runs: '''Rest'''. One tempo run or tempo paced intervals* Source of the most important, and often overlooked, 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 [[http://wwwSupercompensation| Supercompensate]].amazon.com/DanielsI believe that [[How Often To Run| running 3-Running-Formula-2nd-Jack4 days/dp/0736054928 Jack Daniels Running Formulaweek is optimal]]. ==Runners World SmartCoach==Runners World also has an application that generates customized training plans* '''Monotony'''. You input a race time, your weekly mileage, The ratio of training effortdays to rest days, schedule length and when you want or easy to starthard days, then you get a plan based on that informationcan be evaluated with {{TrainingMonotony}}. The approach is based around the work High values of Jack Daniels monotony are associated with reduced fitness benefits and other coaches, but does not use Jack Daniels specific formula. The flexible nature increased risks of the application makes it harder to provide specific characteristics, so I have used a few samples to give a sense of the style of the plan[[Overtraining Syndrome]]. * My take: Some nice flexibility '''[[How Often To Run| Days/Week]] and customization with many permutations available depending on your needsEasy Days. '''To keep {{TrainingMonotony}} low and get the best recovery, running 3-4 days/week is probably optimal.* Key Characteristics** A customizable planIf you prefer to run more frequently, giving many options for those who like then it is critical to tweak keep the easy days as easy as possible. ** Uses reduced mileage, easier weeks every fourth week unless a duration less than 16 weeks '''Longest Run'''. There is selected** A little speedwork and moderately hard long runs** Precise training paces and distances provided for all runs * Example: 3 Hour marathonsome controversy over the length of the longest [[Long Run]]. I believe that it is better to have a longer longest run as this provides better preparation. However, 60 Miles/week, Moderate Effort** Duration: 16 weeks** Long Runs: 16this 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, 18, 7, 20, 16, 20, 8, 16, 20, 16, 8, 20 (even pace, around MP+30, getting faster than injured or burned out.=Suitability Comparison=The table below gives some high level guidance as to the plan progresses)** Quality Runs: A tempo or interval session once a week suitability for most weeks** Run 6 days/week* Example: 4 Hour marathonthe different plans for different types of runner. In the table, 30 Miles/week, Moderate Effort** Duration: 16 weeks** Long Runs: 16the numbers 0-5 indicate suitability with 5 being more suitable. There is a lot of individual variability, 18so a plan that is marked low for a particular type of runner does not mean it won't work for anyone in that category, 20but it's less likely to be a good candidate. Likewise, 6a rating of 5 does not mean it will work, 16just it's a better candidate. As always, 20, 16, 7, 20 (even pace, around MP+45, getting faster as the plan progresses)I'd like to hear from anyone that disagrees ;} {{:Comparison of marathon training plans-suitability-table}}** Quality Runs'''Beginner''': A tempo first time marathon runner with no background in speedwork or interval session once a week for most weekshard racing at shorter distances.** Run 4 days/week* Example'''Novice''': 4:30 Hour A first time marathonrunner, 25 Miles/weekor someone who not run a marathon for some time, Maintenance Effort (lowest)but has some experience of speedwork or racing at shorter distances. ** Duration'''Ringer''': 16 weeksA first time marathoner who has lots of experience and talent at racing shorter distances. ** Long Runs: No runs longer than 14 miles** Quality Runs'''Maintenance''': A tempo or interval session once a week for most weeksregular marathon runner who is looking to keep their performance, but not intending to work hard on improving their time. ** Run 3 days/week* Example'''Improver''': 3:30 Hour marathonA runner who has run several marathons and is hoping to improve their performance. An improver will have not trained hard in the past, 50 Miles/week, Very Hard Effort (highest)so may have the ability to improve significantly. ** Duration'''Enthusiast''': 16 weeksThis is a runner who has trained hard for marathons in the past and is looking for ways of optimizing their performance. ** Long Runs'''Elite''': 16, 18, 9, 20, 16, 20, 10, 16, 20, 16, 11, 20 (even pace, with initial runs MP+90 A runner who is prepared to MP+45)work 'as hard as it takes' to improve performance and typically is a faster marathon runner.** Quality Runs'''Limited Training Time''': A tempo or interval session once a week Here I'm thinking of time for most training during the week, rather than the number of weeksto the race. ** Run 5 days/week* Source http'''Traditionalist'''://www.runnersworld.com/cda/smartcoach/1this is someone looking for an established,7148,,00traditional plan with no particular innovation and novelty.html== Advanced Marathoning (Pfitzinger) ==This plan is specifically for experienced marathon runners looking * '''Triathlete/Multisport Athlete''': These athletes need to improve their performancehave time to dedicate to overtraining, so I plan that has days that can be used for other exercise methods is particularly applicable. There is no beginner or intermediate plans, but there are multiple plans depending on miles per week and number of weeks* '''Prior [[Overtraining]]'''. {| {{table}}| Up to 55 Miles/week||24 Weeks||18 Weeks||12 Weeks||Recovery|-| Up Some runners have trained for marathons on plans that have resulted in them feeling overtrained. This can be due to 70 Miles/week||24 Weeks||18 Weeks||12 Weeks||Recovery|-| Over 70 Miles/week||24 Weeks||18 Weeks||12 Weeks||Recovery|}a lack of rest, or the training stress ramping up too quickly. The [[Overtraining]] could be [[Overuse]], [[Too Much Too Soon]], or full [[Overtraining Syndrome]]. These runners may benefit from a much lower intensity training plan, or one with much more rest, especially if they can carry some of their endurance forward from their prior training.* My take'''Time categories''': Some good plans with basic guidance around training plans, but not as sophisticated as Jack Daniels are better suited to faster or FIRSTslower runners. The * '''Like or hate speed work''': Some plans involve include a lot of long and medium long runsmore speed work than others, and some speedworkdifferent runners either enjoy or hate doing speed work. There is a note that the long runs should be 10% to 20% slower than goal marathon paceAlso some runners find themselves easily injured by speed work, but there is not advice on how and need to do the calculation, or tables to use. avoid it.{{:A Comparison of Marathon Training Plans-Include}}* Key Characteristics=Best Plan for First Time Marathoners=** Training pace based on fitness** Two key workouts; speedwork It is hard to recommend the best overall plans for first-time marathon runners because their situation and long runobjectives can vary so widely. First-time marathon runners could be highly experienced at racing shorter distances, with other running left open** Guidance for or completely new to structured training paces . They could be aiming for a competitive finish, or just hoping to survive. Therefore, I'd recommend you read the suitability comparison above, and distances provided understand how I've characterized each type of first-time runner. * "up to 55 mile" plans ** 4-5 daysIf your predicted marathon finish time is 5:30 or longer then I believe [[Galloway]] or a similar [[Walking Breaks| run/week of running** One medium long run per week (11-13 miles) in addition to walk]] approach is by far the long run** Occasional, once per week speedwork sessions * "up to 70 mile" plansbest 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.** 6 days/week For those with a predicted finish time of running** One or two medium long runs per week 4:30-5:30 (1128:30-15 miles35:00 5K time) in addition to then [[Galloway]] is still probably your best bet, but you could consider the long run*[[Higdon]]'s Novice plan, or [[Jack Daniels]] Plan A.* One session per week If your predicted finish time is faster than 4:30, the best plan will depend on your objectives.* "Over 70 mile" plans * If you just wish to finish, then yet again [[Galloway]] is a great option, or you could consider the [[Higdon]]'s novice plan.** 7 days/week of running with running twice a day on some daysIf you're hoping to perform well then look at [[Jack Daniels]] Plan A or [[FIRST]]. =Individualized Plans=** One or two medium long runs per week (11-15 miles) in addition I have not included any individualized plans. This approach allows you 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* 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/0input things like a race goal, your weekly mileage, training effort, schedule length and when you want to start. This is partly because these plans require a fee for each set of inputs, making 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,7120,s6-238-244-255-6946-0,00the algorithm for generating the plans can also change without notice.html