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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 runner, the 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 someone who not run injured. You may have to find a marathon for some timedifferent plan, but has some experience of speedwork or racing at shorter distancesmodify the workouts in your existing plan, though 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=** 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, such as doing the [[Long Run 3 days/week** Training pace based ]] on fitness** Long a different day, to major changes. Changes such as swapping out runs that are not at a slow pacekey workouts for cross training or rest can be done quite easily. However, but between marathon pace and marathon pace + 30 seconds** Some runners find the workouts too hardmore extensive the change, especially if they the more experience you need to understand the implications. I've added some notes on each plan where I believe modifications are not used to speedworkadvisable.** Precise training paces and distances provided =Modifying the Plans for all runs Continuous Training=* Beginner Level (not covered in the book)** Duration: 18 weeks** Long Runs: 16, 13, 18, The vast majority of these plans assume you're starting off from a low level of training. One of my [[Top 10, 20 ** Quality Runs: Tempo 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, 18, 20you will lose a disproportionate amount of your fitness. Instead, 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 Long Run Less, Run Faster]== [[Jack Daniels Running Formula]] ==This is s. Most of the plan that I have used most, and is a close second behind [[FIRST]]plans shown here can easily be adapted this way. I believe that Simply ignore the weeks leading up to the first 16 mile [[FIRSTLong Run]] plan is a natural evolution of Jack Daniels work. Jack Daniels introduced , and start your training at that point for the concept of specifying training paces based on fitness, and measuring fitness based on next race performance. * My take: A great =Difficulty and Benefit=Different people will respond differently to any given training plan. Some people will respond well and become fitter, though it requires some mental effort will not be stressed enough and won't improve, while others will be stressed too much and become injured or unable to read and understand how the plan works[[Supercompensation| Supercompensate]]. Overall I prefer the FIRST A plan, though that has a higher level of training stress will produce a greater benefit in the 'Elite' plan is one subset of the few I've seen population that focuses on high performing runners who are prepared to put in can withstand the stress, but will have a lot larger number of effortpeople that become injured or unable to adapt. Thus, a harder plan may have strong advocates, but it may not be suitable for a wider population. * Key Characteristics** =Want to Look for in the Marathon Training pace based on fitnessPlan=** Two Marathon training plans differ but at least partly because there is no consensus on what is best. I think however there are some key workouts; speedwork and long run, with other running left openattributes to consider.** Beyond '''Length'''. The longer the ‘train to complete’ levelplan, most long runs include speedworkthe more time you have to adjust to the training load. These plans are designed to improve performance and require However, a longer plan also requires a high degree of fortitudegreater time commitment. ** Precise training paces and distances provided for quality runs * Plan ‘Train '''Starting Mileage'''. A marathon training plan needs to complete’** Duration: 18 start with an initial mileage that matches your current fitness. However, you can skip the first few weeks** Long Runs: Less prescriptive of a plan if you are fitter than most plans; 6 runs of 2the initial few weeks call for. In fact, it can be important to skip these weeks, otherwise you may become detrained.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), 2'''Ramp up'''.5 hoursThe quicker the plan ramps up the mileage, ~22 (~8 as intervals @Tempo), 19 (15 @ MP), 22 (the less time you have to adapt and [[Supercompensation| Supercompensate]]. A faster ramp up generally indicates a higher risk of injury or 2burn out.5 hours)* '''Rest'''. One of the most important, ~22 (~8 as intervals @Tempo)and often overlooked, 22 (or 2aspects of marathon training plans is the amount of rest and recovery you get.5 hours)Without sufficient rest, 19 (15 @ MP)** Quality Runs: Tempo you won't be able to adapt and Interval session each [[Supercompensation| Supercompensate]]. I believe that [[How Often To Run| running 3-4 days/weekis optimal]]. * Plan ‘Elite’** Duration: 24 weeks** Long Runs: 18 (mix '''Monotony'''. The ratio of training days to rest days, or easyto hard days, tempo, MP), 20+ (some @ Tempo), 18, 20 (14 @ MP, 2 @ Tempo), 21 (~7 as intervals @Tempo), 20, 22 (14 @ MP, 2 @ Tempo), ~22 (~8 as intervals @Tempo), 20, 22 (12 @ MP, 2 @ Tempo)** Quality Runs: One tempo run or tempo paced intervals* Source can be evaluated with {{TrainingMonotony}}. High values of monotony are associated with reduced fitness benefits and increased risks of [[Overtraining Syndrome]]. * '''[[http:How Often To Run| Days//wwwWeek]] and Easy Days.amazon.com/Daniels'''To keep {{TrainingMonotony}} low and get the best recovery, running 3-Running-Formula-2nd-Jack4 days/dp/0736054928 Jack Daniels Running Formula]==Runners World SmartCoach==Runners World also has an application that generates customized training plans. You input a race timeweek is probably optimal. If you prefer to run more frequently, your weekly mileage, training effort, schedule length and when you want then it is critical to start, then you get a plan based on that informationkeep the easy days as easy as possible. * '''Longest Run'''. The approach There is based around some controversy over the work length of Jack Daniels and other coaches, but does not use Jack Daniels specific formulathe longest [[Long Run]]. The flexible nature of the application makes I believe that it harder is better to provide specific characteristics, so I have used a few samples longer longest run as this provides better preparation. However, this is only true if you build up to give a sense of 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 style of the planstart line slightly undertrained, than injured or burned out. * My take: Some nice flexibility and customization with many permutations available depending on your needs.=Suitability Comparison=* Key Characteristics** A customizable plan, giving many options The table below gives some high level guidance as to the suitability for the different plans for those who like to tweak ** Uses reduced mileagedifferent types of runner. In the table, easier weeks every fourth week unless the numbers 0-5 indicate suitability with 5 being more suitable. There is a duration less than 16 weeks lot of individual variability, so a plan that is selected** A little speedwork and moderately hard long runs** Precise training paces and distances provided marked low for a particular type of runner does not mean it won't work for all runs * Example: 3 Hour marathon, 60 Miles/weekanyone in that category, Moderate Effort** Duration: 16 weeks** Long Runs: 16but it's less likely to be a good candidate. Likewise, 18a rating of 5 does not mean it will work, 7, 20just it's a better candidate. As always, 16, 20, 8, 16, 20, 16, 8, 20 (even pace, around MP+30, 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 6 days/week* Example'''Novice''': 4 Hour A first time marathonrunner, 30 Miles/week, Moderate Effort** Duration: 16 weeksor someone who not run a marathon for some time, but has some experience of speedwork or racing at shorter distances. ** Long Runs'''Ringer''': 16, 18, 20, 6, 16, 20, 16, 7, 20 (even pace, around MP+45, getting faster as the plan progresses)A first time marathoner who has lots of experience and talent at racing shorter distances. ** 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 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'''Improver''': A tempo or interval session once a week for most weeks** Run 3 days/week* Example: 3:30 Hour marathonrunner 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 weeks** Long RunsThis is a runner who has trained hard for marathons in the past and is looking for ways of optimizing their performance. * '''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 work 'as hard as it takes' to MP+45)** Quality Runs: A tempo or interval session once improve performance and typically is a faster marathon runner.* '''Limited Training Time''': Here I'm thinking of time for training during the week for most , 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 * '''Triathlete/Multisport Athlete''': These athletes need to have time to dedicate to overtraining, so I plan that has days that can be used for other exercise methods is specifically for experienced marathon particularly applicable.* '''Prior [[Overtraining]]'''. Some runners looking to improve their performance. There is no beginner or intermediate have trained for marathons on plans, but there are multiple plans depending on miles per week and number that have resulted in them feeling overtrained. This can be due to a lack of weeksrest, 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. {| {{table}}| Up to 55 Miles/week||24 Weeks||18 Weeks||12 Weeks||Recovery|-| Up to 70 Miles/week||24 Weeks||18 Weeks||12 Weeks||Recovery|-| Over 70 Miles/week||24 Weeks||18 Weeks||12 Weeks||Recovery|}* '''Time categories''': Some plans are better suited to faster or slower runners.* My take'''Like or hate speed work''': Some good plans with basic guidance around training plans, but not as sophisticated as Jack Daniels or FIRST. The plans involve include a lot of long and medium long runsmore speed work than others, and different runners either enjoy or hate doing speed work. Also some speedwork. There is a note that the long runs should be 10% to 20% slower than goal marathon pacerunners find themselves easily injured by speed work, but there is not advice on how and need to do the calculation, or tables to useavoid it. * Key Characteristics** {{:A Comparison of Marathon Training pace based on fitnessPlans-Include}}** Two key workouts; speedwork and long run, with other running left open** Guidance =Best Plan for training paces and distances provided First Time Marathoners=* "up It is hard to 55 mile" recommend the best overall plans ** 4for first-5 days/week of running** One medium long run per week (11time marathon runners because their situation and objectives can vary so widely. First-13 miles) in addition time marathon runners could be highly experienced at racing shorter distances, or completely new to the long run** Occasionalstructured training. They could be aiming for a competitive finish, once per week speedwork sessions * "up or just hoping to 70 mile" plans** 6 days/week survive. Therefore, I'd recommend you read the suitability comparison above, and understand how I've characterized each type of runningfirst-time runner. ** One If your predicted marathon finish time is 5:30 or two medium long runs per week (11-15 miles) in addition to the long longer then I believe [[Galloway]] or a similar [[Walking Breaks| run** One session per week * "Over 70 mile" plans ** 7 days/week of running with running twice walk]] approach is by far the best approach. If you can predict your marathon finish time from a day on some days** One or two medium long runs per week 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 4:30-5:30 (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 speedwork session per week If your predicted finish time is faster than 4:30, the best plan will depend on your objectives.* Long runs are shown in the table below{| {{table}}* If you just wish to finish, then yet again [[Galloway]] is a great option, or you could consider the [[Higdon]]'s novice plan.| align="center" style="background:#f0f0f0;"|** If you're hoping to perform well then look at [[Jack Daniels]] Plan A or [[FIRST]]. | align="center" styleIndividualized Plans="background:#f0f0f0;"|| align="center" style="background:#f0f0f0;"|'''week 24'''| align="center" style="background:#f0f0f0;"|'''week 23'''| align="center" style="background:#f0f0f0;"|'''week 22'''| align="center" style="background:#f0f0f0;"|'''week 21'''| align="center" style="background:#f0f0f0;"|'''week 20'''| align="center" style="background:#f0f0f0;"|'''week 19'''| align="center" style="background:#f0f0f0;"|'''week 18'''| align="center" style="background:#f0f0f0;"|'''week 17'''| align="center" style="background:#f0f0f0;"|'''week 16'''| align="center" style="background:#f0f0f0;"|'''week 15'''| align="center" style="background:#f0f0f0;"|'''week 14'''| align="center" style="background:#f0f0f0;"|'''week 13'''| align="center" style="background:#f0f0f0;"|'''week 12'''| align="center" style="background:#f0f0f0;"|'''week 11'''| align="center" style="background:#f0f0f0;"|'''week 10'''| align="center" style="background:#f0f0f0;"|'''week 9'''| align="center" style="background:#f0f0f0;"|'''week 8'''| align="center" style="background:#f0f0f0;"|'''week 7'''| align="center" style="background:#f0f0f0;"|'''week 6'''| align="center" style="background:#f0f0f0;"|'''week 5'''| align="center" style="background:#f0f0f0;"|'''week 4'''| align="center" style="background:#f0f0f0;"|'''week 3'''| align="center" style="background:#f0f0f0;"|'''week 2'''| align="center" style="background:#f0f0f0;"|'''week 1'''|-| Up to 55 Miles/week||24 Week Plan||||||||||||||||16||17||18||13||17||18||20||16(12@MP)||13||20||17||17(14@ MP)||15||21||17||16||12|-| ||18 Week Plan||||||||||||||||||||||||17||12||18||20||15(12@MP)||14||20||17||17 (14@MP)||17||20||16||12|-| ||12 Week Plan||||||||||||||||||||||||||||||||16||17||18||15(12@MP)||20||17||20||16||12|-| Up to 70 Miles/week||24 Week Plan||||||||16||17||13||17||18||19||20||14||20||21||18||16(12@MP)||14||23||20||17(14@MP)||18||21||20||17||13|-| ||18 Week Plan||||||||||||||||||17||15||18||20||14||21||20||15(12@MP)||15||22||18||17(14@MP)||18||20||17||13|-| ||12 Week Plan||||||||||||||||||||||||||||||17||18||17||20||16(12@MP)||21||18||20||17||13|-| Over 70 Miles/week||24 Week Plan||||||16||17||18||15||18||19||20||21||15||20||22||18||17(12@MP)||16||24||20||18(15@MP)||18||22||20||17||13|-| ||18 Week Plan||||||||||||||||17||18||16||19||20||16||20||22||16(12@MP)||16||24||18||18(15@MP)||20||22||17||13|-| ||12 Week Plan||||||||||||||||||||||||||||17||18||19||17||20||17(12@MP)||22||18||20||17||13|} * Source [http://www.amazon.com/Advanced-Marathoning-2nd-Peter-Pfitzinger/dp/0736074600 Advanced Marathoning]==Jeff Galloway==The Jeff Galloway training program is based around taking walking breaks to increase the distance that can be covered, and to run as slowly. (I have not used the Galloway approach and I will add more details about this plan in the future.) * My take: A good approach for people who's base fitness or injury history makes running the marathon distance continuously problematic. * Key Characteristics** Walk/run pattern to cover the distance** Some longer long runs, including 26 miles in training* Plan ‘to finish’** Duration: 32 weeks** Long Runs: 17, 5, 6, 23, 6, 7, '''26''' (followed by four week taper)** Quality Runs: No speedwork** Run 3 days/week plus a walk only day==Hal Higdon==Hal Higdon has a number of plans freely available on the [[http://www.halhigdon.com/marathon/Mar00index.htm web]] as well as more detailed plans that can be purchased for between $20 and $100. The $100 plan gets you the workouts emailed to you daily, access to a private forum and a 3 month subscription to trainingpeaks.com. The plans on the web have more details than most, with each workout including some tips and guidance for the particular run. Here is an example from the long run on week 13 of the advanced 2 plan:<pre>Saturday: Ten miles at your marathon pace. In the early weeks of the program when I asked you to do "pace runs," you probably thought, "This is not a workout. This is a stroll in the park." But running 10 miles at marathon pace is serious business, particularly when it serves as a prelude to tomorrow's 20-miler. The cumulative effect of 30 miles stacked back-to-back will get you in shape to succeed in the marathon itself a half dozen weeks from now. Is the marathon only six weeks away? Oh my!</pre>* My take: A solid set of plans, with a wide variety to chose from. The advice and tips that go with each run may suit some runners, otherwise rather 'vanilla'.* Key Characteristics** Detailed plans at five different levels, with tips and advice for each run** More advanced plans use a marathon pace run followed by a long run the next day. *** My friend Troy notes that this is a problem as you either need to be able to run both Saturday and Sunday, or be able to run a longish run on Friday and the long run Saturday. *** Another friend Christa said she liked having the MP run the day before the long run, as the experience of going long on tired legs helped prepare her for the race. * Plan [http://www.halhigdon.com/marathon/novices.html Novice 1]** Duration: 18 weeks** Long Runs: 16, 12, 18, 14, 20** Quality Runs: No speedwork, but advice on picking up the pace on some runs** Run 4 days/week + one day of cross training* Plan [http://www.halhigdon.com/marathon/inter1.html Intermediate 1]** Duration: 18 weeks** Long Runs: 17, 18, 13, 20, 12, 20** Quality Runs: Some shorter runs at marathon pace** Run 5 days/week + one day of cross training* Plan [http://www.halhigdon.com/marathon/inter2.html Intermediate 2]** Duration: 18 weeks** Long Runs: 16, 17, 12, 19, 20, 12, 20, 12, 20** Quality Runs: Some runs at marathon pace the day before the long runs. Example, 10 @ MP followed by 20 easy the next day. ** Run 5 days/week + one day of cross training* Plan [http://www.halhigdon.com/marathon/advanced1/advanced1.htm Advanced 1]** Duration: 18 weeks** Long Runs: 16, 17, 12, 19, 20, 12, 20, 12, 20** Quality Runs: Intervals or Tempo one day per week, plus some runs at marathon pace the day before the long runs. ** Run 5 days/week + one day of cross training* Plan [http://www.halhigdon.com/marathon/advanced2/advancedII.htm Advanced 2]** As Advanced 1, but with two interval or tempo runs, plus marathon pace followed by a long run* Source http://www.halhigdon.com/marathon/Mar00index.htm ==Runners World Fixed Plans==Runners World has some plans available on their web site and I know people who have used them successfully. * My take: A reasonable set of plans, but nothing to differentiate them from other plans. * Key Characteristics** A series of simple plans with nothing unusual; the ‘vanilla’ option* Plan [http://www.runnersworld.com/article/0,7120,s6-238-244--6946-2-3X5X7-4,00.html Beginner]** Duration: 16 weeks** Long Runs: 16, 18, 20** Quality Runs: Some basic intervals and uphill training** Run 3 or 4 days/week* Plan [http://www.runnersworld.com/article/0,7120,s6-238-244--6946-3-3X5X7-4,00.html Intermediate]** Duration: 16 weeks** Long Runs: 16, 16, 17, 8, 18, 19, 20** Quality Runs: Most weeks include 3 runs with some basic speedwork** Run 5 days/week* Plan [http://www.runnersworld.com/article/0,7120,s6-238-244--6946-4-3X5X7-4,00.html Advanced]** Duration: 16 weeks** Long Runs: 18, 18, 20, 10, 20, 22, 20 (some with hills, some with last 15 minutes @ tempo)** Quality Runs: Most weeks include 3 runs with speedwork including intervals and tempo** Run 5 days/week* Source http://www.runnersworld.com/article/0I have not included any individualized plans. This approach allows you to input 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