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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. |-| Beginner||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. | Novice||4||3||3||2||2||3||2* [[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.| Maintenance ||2||2||5||1||3||4||2* [[Pfitzinger]]. Plans for experienced runners, including some high mileage plans with multiple runs per day. |-* [[Waitz]]. Only a single, simple plan for first time marathon runners. | Improver||5||4||3||2||1||2||3* [[Lydiard]]. Created for elite runners, these plans have a lot of hard running.|-=The Will to Win=| Enthusiast||5||4||3||3||1||2||2|-As Juma Ikangaa said, "The will to win means nothing without the will to prepare." The plans below can work, but they are not guaranteed to produce success, as long distance running requires a big commitment of time and effort. It is vital to count the cost that this training requires; none of these plans will help you if you don't follow them. | Elite||5||5||2||3||1||1||1=Mid Plan Adjustments and the Golden Rule of Training=|}* Beginner: A first time marathon runner The [[Golden Rule of Training]] is "to stay injury free so you can continue training". While this sounds obvious, it can be hard to follow. If you are struggling with no background in speedwork a particular training plan, either unable to complete the workouts, or hard racing at shorter distances* Novice: A first time marathon runnerthe workouts leave you feeling wiped out, then it's probably better to change your plan than to continue on. It's far better to arrive at the start line slightly undertrained than burned out or injured. You may have to find a different plan, or someone who not run a marathon for some timemodify the workouts in your existing plan, but has some experience of speedwork or racing at shorter distancesthough the latter can be tricky. * Maintenance: A regular marathon runner who is looking to keep their performanceDepending on how far through your training cycle you are, and how badly your suffering, but not intending to work hard on improving their timethe adjustment varies. Here are some possible modifications.* Improver: A runner who Drop cross training activities.* Reduce the length or skip entirely some of the shorter easy runs if your plan has run several marathons and is hoping to improve their performancethose. An improver will have not trained hard in * Reduce the pastlength or decrease the pace of some of the speed work. If your plan has more than one speed work session per week, so may have the ability to improve significantlyconsider dropping one session. * Enthusiast: This is a runner who has trained hard for marathons Reduce the length of the [[Long Run]]s or add in the past and is looking for ways of optimizing their performance[[Walking Breaks]]. * Elite: A runner who is prepared Change to work 'as hard as it takes' to improve performancea completely different plan.Consider == ** The [[FIRSTGalloway]] (Furman Institute of Running and Scientific Training) ==The FIRST plan is my preferred could reduce your training approach and is available in the book stress significantly, but if you're not used to [[http://wwwWalking Breaks]] you will have to ease into this gently.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Run Less, Run Faster]While walking may seem trivial compared with running, the transition between the two states can cause some unexpected stress. ** The FIRST plan builds on the [[Jack Daniels approach of providing specific training paces based ]] Plan A could be viable if you use it on fitness levelthree days a week, which provides clearly defined workoutsthough the long runs are quite intense on this plan. ** The unique attribute of FIRST is running only 3 days per week, [[Hanson]] plan has found success with two days of cross training. This tends runners who have previously burned out on other plans, but it's unclear if it would be viable to make FIRST swap that Hanson plan part way through a tougher training plan, as every run is a hard workoutcycle. * My take: The best all round plan, but requires Depending on the ability severity of your problem it may be better to do speedwork. Though this plan is only 3 days/weekgive up on your chosen race, and restart your training cycle, it is targeting a tough planlater date.* Key Characteristics=Tweaking the Plans=** Run 3 days/week** Training pace based on fitness** Long runs It is quite possible to use one of these plans as an initial basis and then tweak it to your particular needs. There are not at a slow pacetrivial tweaks, but between marathon pace and marathon pace + 30 seconds** Some runners find such as doing the workouts too hard[[Long Run]] on a different day, especially if they to major changes. Changes such as swapping out runs that are not used key workouts for cross training or rest can be done quite easily. However, the more extensive the change, the more experience you need to speedwork** Precise training paces and distances provided for all runs * Beginner Level (not covered in understand the book)** Duration: 18 weeksimplications. I've added some notes on each plan where I believe modifications are advisable.** Long Runs: 16, 13, 18, 10, 20 =Modifying the Plans for Continuous Training=** Quality Runs: Tempo The vast majority of these plans assume you're starting off from a low level of training. One of my [[Top 10 Marathon Training Mistakes]] is detraining between marathons. If you race a marathon every six months and Interval session each week* Standard Level (no other variations)** Duration: 16 weeks** your training pattern is to have a two month gap between finishing one race and starting doing your [[Long Runs: 17Run]]s for the next race, 20, 18you will lose a disproportionate amount of your fitness. Instead, 20, 13, 18, 20, 15, 20, 15, 20 ** Quality Runs: Tempo and Interval session each week* Source I would recommend that after you have recovered from a race you quickly return to doing 16+ mile [http://www.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Run Less, [Long Run Faster]== [[Jack Daniels Running Formula]] ==This is s. Most of the plans shown here can easily be adapted this way. Simply ignore the weeks leading up to the plan that I have used most, and is a close second behind first 16 mile [[FIRSTLong Run]]. I believe , and start your training at that point for the next race.=Difficulty and Benefit=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, while others will be stressed too much and become injured or unable to [[FIRSTSupercompensation| Supercompensate]] . A plan is that has a natural evolution higher level of Jack Daniels work. Jack Daniels introduced training stress will produce a greater benefit in the concept subset of specifying training paces based on fitnessthe population that can withstand the stress, and measuring fitness based on race performance. * My take: A great training but will have a larger number of people that become injured or unable to adapt. Thus, a harder planmay have strong advocates, though but it requires some mental effort may not be suitable for a wider population. =Want to read and understand how Look for in the plan worksMarathon Training Plan=Marathon training plans differ but at least partly because there is no consensus on what is best. Overall I prefer think however there are some key attributes to consider.* '''Length'''. The longer the FIRST plan, though the 'Elite' more time you have to adjust to the training load. However, a longer plan is one of the few I've seen that focuses on high performing runners who are prepared to put in also requires a lot of effortgreater time commitment. * Key Characteristics** Training pace based on '''Starting Mileage'''. A marathon training plan needs to start with an initial mileage that matches your current fitness** Two key workouts; speedwork and long run. However, with other running left open** Beyond you can skip the first few weeks of a plan if you are fitter than the ‘train initial few weeks call for. In fact, it can be important to complete’ levelskip these weeks, most long runs include speedworkotherwise you may become detrained. These plans are designed * '''Ramp up'''. The quicker the plan ramps up the mileage, the less time you have to improve performance adapt and require [[Supercompensation| Supercompensate]]. A faster ramp up generally indicates a high degree higher risk of fortitudeinjury or burn out. ** Precise '''Rest'''. One of the most important, and often overlooked, aspects of marathon training paces plans is the amount of rest and distances provided for quality runs * Plan ‘Train recovery you get. Without sufficient rest, you won't be able to complete’** Duration: 18 weeksadapt and [[Supercompensation| Supercompensate]]. I believe that [[How Often To Run| running 3-4 days/week is optimal]]. ** Long Runs: Less prescriptive than most plans; 6 runs '''Monotony'''. The ratio of 2training days to rest days, or easy to hard days, can be evaluated with {{TrainingMonotony}}.5 hours or 25% High values of monotony are associated with reduced fitness benefits and increased risks of weekly mileage (whichever is less)[[Overtraining Syndrome]]. ** Quality Runs: One tempo run or tempo paced intervals* Plan ‘A’** Duration: 24 weeks** Long Runs: 17 (15 @ MP)'''[[How Often To Run| Days/Week]] and Easy Days. '''To keep {{TrainingMonotony}} low and get the best recovery, 2running 3-4 days/week is probably optimal.5 hoursIf you prefer to run more frequently, ~22 (~8 as intervals @Tempo), 19 (15 @ MP), 22 (or 2.5 hours), ~22 (~8 then it is critical to keep the easy days as easy as intervals @Tempo), 22 (or 2possible.5 hours), 19 (15 @ MP)** Quality Runs: Tempo and Interval session each week* Plan ‘Elite’** Duration: 24 weeks** '''Longest Run'''. There is some controversy over the length of the longest [[Long Runs: 18 (mix of easy, tempo, MP), 20+ (some @ Tempo), 18, 20 (14 @ MP, 2 @ Tempo), 21 (~7 Run]]. I believe that it is better to have a longer longest run as intervals @Tempo)this provides better preparation. However, 20, 22 (14 @ MPthis 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, 2 @ Tempo), ~22 (~8 than injured or burned out.=Suitability Comparison=The table below gives some high level guidance as intervals @Tempo)to the suitability for the different plans for different types of runner. In the table, 20, 22 (12 @ MP, 2 @ Tempo)** Quality Runs: One tempo run or tempo paced intervals* Source [http://wwwthe numbers 0-5 indicate suitability with 5 being more suitable.amazon.com/Daniels-Running-Formula-2nd-Jack/dp/0736054928 Jack Daniels Running Formula]==Runners World SmartCoach==Runners World also has an application There is a lot of individual variability, so a plan that generates customized training plans. You input is marked low for a race time, your weekly mileageparticular type of runner does not mean it won't work for anyone in that category, training effort, schedule length and when you want but it's less likely to startbe a good candidate. Likewise, then you get a plan based on that information. The approach is based around the work of Jack Daniels and other coaches, but rating of 5 does not use Jack Daniels specific formula. The flexible nature of the application makes mean it harder to provide specific characteristicswill work, so I have used just it's a few samples better candidate. As always, I'd like to give a sense hear from anyone that disagrees ;} {{:Comparison of the style of the plan. marathon training plans-suitability-table}}* My take: Some nice flexibility and customization '''Beginner''': A first time marathon runner with many permutations available depending on your needsno background in speedwork or hard racing at shorter distances.* Key Characteristics** '''Novice''': A customizable planfirst time marathon runner, giving many options or someone who not run a marathon for those who like to tweak some time, but has some experience of speedwork or racing at shorter distances. ** Uses reduced mileage, easier weeks every fourth week unless a duration less than 16 weeks is selected** '''Ringer''': A little speedwork first time marathoner who has lots of experience and moderately hard long runstalent at racing shorter distances. ** Precise training paces and distances provided for all runs * Example'''Maintenance''': 3 Hour A regular marathonrunner who is looking to keep their performance, 60 Miles/week, Moderate Effortbut not intending to work hard on improving their time. ** Duration'''Improver''': 16 weeks** Long Runs: 16, 18, 7, 20, 16, 20, 8A runner who has run several marathons and is hoping to improve their performance. An improver will have not trained hard in the past, 16, 20, 16, 8, 20 (even pace, around MP+30, getting faster as so may have the plan progresses)ability to improve significantly. ** Quality Runs'''Enthusiast''': A tempo or interval session once This is a week runner who has trained hard for marathons in the past and is looking for most weeksways of optimizing their performance. ** Run 6 days/week* Example'''Elite''': 4 Hour A runner who is prepared to work 'as hard as it takes' to improve performance and typically is a faster marathon, 30 Miles/week, Moderate Effortrunner.** Duration'''Limited Training Time''': 16 Here I'm thinking of time for training during the week, rather than the number of weeksto the race. ** Long Runs'''Traditionalist''': 16, 18, 20, 6, 16, 20, 16, 7, 20 (even pace, around MP+45this is someone looking for an established, getting faster as the traditional plan progresses)with no particular innovation and novelty.** Quality Runs'''Triathlete/Multisport Athlete''': A tempo or interval session once a week These athletes need to have time to dedicate to overtraining, so I plan that has days that can be used for most weeksother exercise methods is particularly applicable.** Run 4 days/week* Example: 4:30 Hour marathon'''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, 25 Miles/weekor the training stress ramping up too quickly. The [[Overtraining]] could be [[Overuse]], Maintenance Effort (lowest)** Duration: 16 weeks** Long Runs: No runs longer than 14 miles[[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.** Quality Runs'''Time categories''': A tempo Some plans are better suited to faster or interval session once a week for most weeksslower runners.** Run 3 days/week* Example'''Like or hate speed work''': 3:30 Hour marathonSome plans include a lot more speed work than others, 50 Miles/weekand different runners either enjoy or hate doing speed work. Also some runners find themselves easily injured by speed work, Very Hard Effort (highest)and need to avoid it.** Duration{{: 16 weeksA Comparison of Marathon Training Plans-Include}}** Long Runs: 16, 18, 9, 20, 16, 20, 10, 16, 20, 16, 11, 20 (even pace, with initial runs MP+90 =Best Plan for First Time Marathoners=It is hard to MP+45)** Quality Runs: A tempo recommend the best overall plans for first-time marathon runners because their situation and objectives can vary so widely. First-time marathon runners could be highly experienced at racing shorter distances, or interval session once a week completely new to structured training. They could be aiming for most weeks** Run 5 days/week* Source http://www.runnersworlda competitive finish, or just hoping to survive.com/cda/smartcoach/1Therefore,7148I'd recommend you read the suitability comparison above,,00and understand how I've characterized each type of first-time runner.html== Advanced Marathoning (Pfitzinger) ==This plan is specifically for experienced * If your predicted marathon runners looking to improve their performance. There finish time is no beginner 5:30 or intermediate plans, but there are multiple plans depending on miles per week and number of weeks. {longer then I believe [[Galloway]] or a similar [[Walking Breaks| {{table}}| Up to 55 Milesrun/week||24 Weeks||18 Weeks||12 Weeks||Recovery|-| Up to 70 Miles/week||24 Weeks||18 Weeks||12 Weeks||Recoverywalk]] 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 marathon finish is about a 35:00 5K.|* For those with a predicted finish time of 4:30-| Over 70 Miles/week||24 Weeks||18 Weeks||12 Weeks||Recovery|} * My take5:30 (28:30-35: Some good plans with basic guidance around training plans, but not as sophisticated as 00 5K time) then [[Galloway]] is still probably your best bet, but you could consider the [[Higdon]]'s Novice plan, or [[Jack Daniels or FIRST]] Plan A. The plans involve a lot of long and medium long runs* If your predicted finish time is faster than 4:30, and some speedworkthe best plan will depend on your objectives. There ** If you just wish to finish, then yet again [[Galloway]] is a note that the long runs should be 10% to 20% slower than goal marathon pacegreat option, but there is not advice on how to do or you could consider the calculation, or tables to use[[Higdon]]'s novice plan. * Key Characteristics** Training pace based on fitnessIf you're hoping to perform well then look at [[Jack Daniels]] Plan A or [[FIRST]]. ** Two key workouts; speedwork and long run, with other running left open=Individualized Plans=** Guidance for I have not included any individualized plans. This approach allows you to input things like a race goal, your weekly mileage, training paces effort, schedule length and distances provided * "up when you want to 55 mile" start. This is partly because these plans ** 4-5 days/week require a fee for each set 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 inputs, making them extremely expensive if you want to get an overview of running** One or two medium long runs per week (11-15 miles) in addition to different paces and weekly mileage. The other major problem is that because they are customized, the algorithm for generating 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* Plan [http://www.halhigdon.com/marathon/novices.html Novice 1]** Duration: 18 weeks** Long Runs: 16, 12, 18, 14, 20** Quality Runs: No speedwork, but advice on picking up the pace on some runs** Run 4 days/week + one day of cross training* Plan [http://www.halhigdon.com/marathon/inter1.html Intermediate 1]** Duration: 18 weeks** Long Runs: 17, 18, 13, 20, 12, 20** Quality Runs: Some shorter runs at marathon pace** Run 5 days/week + one day of cross training* Plan [http://www.halhigdon.com/marathon/inter2.html Intermediate 2]** Duration: 18 weeks** Long Runs: 16, 17, 12, 19, 20, 12, 20, 12, 20** Quality Runs: Some runs at marathon pace the day before the long runs. Example, 10 @ MP followed by 20 easy the next day. ** Run 5 days/week + one day of cross training* Plan [http://www.halhigdon.com/marathon/advanced1/advanced1.htm Advanced 1]** Duration: 18 weeks** Long Runs: 16, 17, 12, 19, 20, 12, 20, 12, 20** Quality Runs: Intervals or Tempo one day per week, plus some runs at marathon pace the day before the long runs. ** Run 5 days/week + one day of cross training* Plan [http://www.halhigdon.com/marathon/advanced2/advancedII.htm Advanced 2]** As Advanced 1, but with two interval or tempo runs, plus marathon pace followed by a long run* Source http://www.halhigdon.com/marathon/Mar00index.htm==Runners World Fixed Plans==Runners World has some plans available on their web site and I know people who have used them successfully. * My take: A reasonable set of plans, but nothing to differentiate them from other plans. * Key Characteristics** A series of simple plans with nothing unusual; the ‘vanilla’ option* Plan [http://www.runnersworld.com/article/0,7120,s6-238-244--6946-2-3X5X7-4,00.html Beginner]** Duration: 16 weeks** Long Runs: 16, 18, 20** Quality Runs: Some basic intervals and uphill training** Run 3 or 4 days/week* Plan [http://www.runnersworld.com/article/0,7120,s6-238-244--6946-3-3X5X7-4,00.html Intermediate]** Duration: 16 weeks** Long Runs: 16, 16, 17, 8, 18, 19, 20** Quality Runs: Most weeks include 3 runs with some basic speedwork** Run 5 days/week* Plan [http://www.runnersworld.com/article/0,7120,s6-238-244--6946-4-3X5X7-4,00.html Advanced]** Duration: 16 weeks** Long Runs: 18, 18, 20, 10, 20, 22, 20 (some with hills, some with last 15 minutes @ tempo)** Quality Runs: Most weeks include 3 runs with speedwork including intervals and tempo** Run 5 days/week* Source http://www.runnersworld.com/article/0,7120,s6-238-244-255-6946-0,00plans can also change without notice.html