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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:==The will to win==* [[FIRST| FIRST's Run Less, Run Faster]]As Juma Ikangaa said, "The will to win means nothing without the will to prepare." The plans below are all proven plans, but they are not guaranteed to produce success. Long distance running requires a big commitment of time and effort. * [[Galloway| Jeff Galloway's Marathon - You Can Do It is vital to count the cost that this training require; none of these plans will help you if you don!]]* [[Hanson| Hanson't follow them. s Marathon Method]]==Tweaking the plans==* [[Higdon| Hal Higdon's Ultimate Training Guide]]* [[Jack Daniels| Jack Daniels' Running Formula]]It is quite possible to use one of these plans as an initial basis, then tweak it to * [[Pfitzinger| Pfitzinger's Advanced Marathoning]]* [[Waitz| Waitz's Run your particular needs. There are trivial tweaks, such as doing first marathon]]If you've used a Marathon training plan in the past then please fill in the long run on a different day, to major changes[[Marathon Survey]]. Changes such as swapping out runs that =The purpose of this comparison=This comparison should not be used to choose a plan by itself. The goal is to provide you with some guidance around which plans are not key workouts for cross training or rest candidates so you can be done quite easilydo further research. HoweverThe comparison is also based on the plans themselves, not any supporting information such as the more extensive the changetraining methodology or other advice. This comparison does not attempt to be comprehensive review of all plans, the more experience you need but to understand cover a few of the implicationsmost popular plans. ==Suitability Comparison=Unique Aspects of the Plans=The table below gives some high level guidance as This summary attempts to distill each of the suitability for the different plans for different types of runnerinto their unique points. In the table* [[Jack Daniels]]. These plans specify two runs per week, a long run and a speedwork, with the rest let up to the number 1-5 indicate suitability with 5 being more suitableindividual. As always* [[FIRST]]. Three runs per week; [[Tempo Runs]], I'd like to hear from anyone that disagrees ;}{| {{table}}[[Interval Training]] and [[Long Run]]s, plus 2 days of cross training. | align="center" style="background:#f0f0f0;"|* [[Galloway]]. All plans use [[Walking Breaks]] and some include training runs longer than the marathon distance. | align="center" style="background:#f0f0f0;"|'''FIRST'''| align="center" style="background:#f0f0f0;"|'''Jack Daniels'* [[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.| align="center" style="background:#f0f0f0;"|'''SmartCoach'''* [[Pfitzinger]]. Plans for experienced runners, including some high mileage plans with multiple runs per day. | align="center" style="background:#f0f0f0;"|'''Advanced Marathoning'''* [[Waitz]]. Only a single, simple plan for first time marathon runners. | align="center" style="background:#f0f0f0;"|'''Jeff Galloway'''* [[Lydiard]]. Created for elite runners, these plans have a lot of hard running.| align="center" styleThe Will to Win=As Juma Ikangaa said, "background:#f0f0f0;"|'''Hal Higdon'''| align=The will to win means nothing without the will to prepare."center" style="background:#f0f0f0;"|'''Runners World'''|-| Beginner||2||3||3||1||4||3||2The 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. |-=Mid Plan Adjustments and the Golden Rule of Training=| Novice||4||3||3||2||2||3||2|-| Maintenance ||2||2||5||1||3||4||2|-| Improver||5||4||3||2||1||2||3The [[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 a particular training plan, either unable to complete the workouts, or 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 injured. 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 cycle you are, and how badly your suffering, the adjustment varies. Here are some possible modifications. |-* Drop cross training activities.| Enthusiast||5||4||3||3||1||2||2* Reduce the length or skip entirely some of the shorter easy runs if your plan has those.|-* Reduce the length or decrease the pace of some of the speed work. If your plan has more than one speed work session per week, consider dropping one session.| Elite||5||5||2||3||1||1||1* Reduce the length of the [[Long Run]]s or add in [[Walking Breaks]].|}* Change to a completely different plan. Consider* Beginner: A first time marathon runner with no background in speedwork or hard racing at shorter distances* Novice: A first time marathon runner* The [[Galloway]] plan could reduce your training stress significantly, or someone who but if you're not run a marathon for some timeused to [[Walking Breaks]] you will have to ease into this gently. While walking may seem trivial compared with running, but has the transition between the two states can cause some experience of speedwork or racing at shorter distancesunexpected stress.** 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. * Maintenance: A regular marathon runner * The [[Hanson]] plan has found success with runners who is looking to keep their performancehave previously burned out on other plans, but not intending it's unclear if it would be viable to work hard on improving their timeswap that Hanson plan part way through a training cycle.* Improver: A runner who has run several marathons and is hoping to improve their performance. An improver will have not trained hard in Depending on the past, so severity of your problem it may have the ability be better to improve significantlygive up on your chosen race, and restart your training cycle, targeting a later date. * Enthusiast: This is a runner who has trained hard for marathons in =Tweaking the past and Plans=It is looking for ways quite possible to use one of optimizing their performance. * Elite: A runner who is prepared to work 'as hard these plans as an initial basis and then tweak it takes' to improve performanceyour particular needs. == There are trivial tweaks, such as doing the [[FIRSTLong Run]] (Furman Institute of Running and Scientific Training) ==The FIRST plan is my preferred on a different day, to major changes. Changes such as swapping out runs that are not key workouts for cross training approach and is available in or rest can be done quite easily. However, the more extensive the change, the book [http://www.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Run Less, Run Faster]more experience you need to understand the implications. The FIRST I've added some notes on each plan builds on where I believe modifications are advisable.=Modifying the Jack Daniels approach Plans for Continuous Training=The vast majority of these plans assume you're starting off from a low level of providing specific training paces based on fitness level, which provides clearly defined workouts. The unique attribute One of FIRST my [[Top 10 Marathon Training Mistakes]] is running only 3 days per week, with two days of cross trainingdetraining between marathons. This tends to make FIRST If you race a tougher marathon every six months and your training plan, as every run pattern is to have a hard workout. * My take: The best all round plan, but requires two month gap between finishing one race and starting doing your [[Long Run]]s for the ability to do speedwork. Though this plan is only 3 days/weeknext race, it is you will lose a tough plandisproportionate amount of your fitness.* Key Characteristics** Instead, I would recommend that after you have recovered from a race you quickly return to doing 16+ mile [[Long Run 3 days/week** Training pace based on fitness** ]]s. Most of the plans shown here can easily be adapted this way. Simply ignore the weeks leading up to the first 16 mile [[Long runs are not at a slow paceRun]], but between marathon pace and marathon pace + 30 seconds** Some runners find start your training at that point for the workouts too hard, especially if they are not used to speedworknext race.** Precise training paces =Difficulty and distances provided for all runs * Beginner Level (Benefit=Different people will respond differently to any given training plan. Some people will respond well and become fitter, some will not covered in the book)** Duration: 18 weeks** Long Runs: 16, 13, 18, 10, 20 ** Quality Runs: Tempo be stressed enough and won't improve, while others will be stressed too much and Interval session each week* Standard Level (no other variations)** Duration: 16 weeks** Long Runs: 17become injured or unable to [[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, 20but will have a larger number of people that become injured or unable to adapt. Thus, 18, 20a harder plan may have strong advocates, 13, 18, 20, 15, 20, 15, 20 but it may not be suitable for a wider population. ** Quality Runs: Tempo and Interval session each week=Want to Look for in the Marathon Training Plan=* Source [http://wwwMarathon training plans differ but at least partly because there is no consensus on what is best.amazonI think however there are some key attributes to consider.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Run Less, Run Faster]== [[Jack Daniels Running Formula]] ==This is * '''Length'''. The longer the plan that I , the more time you have used mostto adjust to the training load. However, and is a close second behind [[FIRST]]. I believe that the [[FIRST]] longer plan is also requires a natural evolution of Jack Daniels workgreater time commitment.* '''Starting Mileage'''. Jack Daniels introduced the concept of specifying A marathon training paces based on fitness, and measuring plan needs to start with an initial mileage that matches your current fitness based on race performance. * My take: A great training planHowever, though it requires some mental effort to read and understand how you can skip the first few weeks of a plan if you are fitter than the plan worksinitial few weeks call for. Overall I prefer the FIRST planIn fact, it can be important to skip these weeks, though the otherwise you may become detrained.* 'Elite' 'Ramp up'''. The quicker the plan is one of ramps up the mileage, the few I've seen that focuses on high performing runners who are prepared less time you have to put in a lot of effortadapt and [[Supercompensation| Supercompensate]]. A faster ramp up generally indicates a higher risk of injury or burn out. * Key Characteristics** Training pace based on fitness** Two key workouts; speedwork '''Rest'''. One of the most important, and long run, with other running left open** Beyond often overlooked, aspects of marathon training plans is the ‘train to complete’ levelamount of rest and recovery you get. Without sufficient rest, most long runs include speedwork. These plans are designed you won't be able to improve performance adapt and require a high degree of fortitude[[Supercompensation| Supercompensate]]. I believe that [[How Often To Run| running 3-4 days/week is optimal]]. ** Precise '''Monotony'''. The ratio of training paces days to rest days, or easy to hard days, can be evaluated with {{TrainingMonotony}}. High values of monotony are associated with reduced fitness benefits and distances provided for quality runs increased risks of [[Overtraining Syndrome]]. * Plan ‘Train to complete’** Duration: 18 weeks** Long Runs: Less prescriptive than most plans; 6 runs of 2'''[[How Often To Run| Days/Week]] and Easy Days.5 hours or 25% of weekly mileage (whichever '''To keep {{TrainingMonotony}} low and get the best recovery, running 3-4 days/week is less)probably optimal. If you prefer to run more frequently, then it is critical to keep the easy days as easy as possible. ** Quality Runs: One tempo run or tempo paced intervals* Plan ‘A’** Duration: 24 weeks** '''Longest Run'''. There is some controversy over the length of the longest [[Long Runs: 17 (15 @ MP), 2Run]].5 hours, ~22 (~8 I believe that it is better to have a longer longest run as intervals @Tempo), 19 (15 @ MP), 22 (or 2this provides better preparation.5 hours)However, ~22 (~8 as intervals @Tempo), 22 (this 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, than injured or 2burned out.5 hours), 19 (15 @ MP)** Quality Runs: Tempo and Interval session each week=Suitability Comparison=* Plan ‘Elite’** Duration: 24 weeks** Long Runs: 18 (mix The table below gives some high level guidance as to the suitability for the different plans for different types of easyrunner. In the table, tempothe numbers 0-5 indicate suitability with 5 being more suitable. There is a lot of individual variability, MP), 20+ (some @ Tempo)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, 18but it's less likely to be a good candidate. Likewise, 20 (14 @ MPa rating of 5 does not mean it will work, 2 @ Tempo)just it's a better candidate. As always, 21 (~7 as intervals @Tempo), 20, 22 (14 @ MP, 2 @ Tempo), ~22 (~8 as intervals @Tempo), 20, 22 (12 @ MP, 2 @ Tempo)I'd like to hear from anyone that disagrees ;} {{:Comparison of marathon training plans-suitability-table}}** Quality Runs'''Beginner''': One tempo run or tempo paced intervalsA first time marathon runner with no background in speedwork or hard racing at shorter distances.* Source [http'''Novice'''://www.amazon.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 A first time marathon runner, or someone who not run a race marathon for some time, your weekly mileage, training effort, schedule length and when you want to start, then you get a plan based on that informationbut has some experience of speedwork or racing at shorter distances. The approach is based around the work * '''Ringer''': A first time marathoner who has lots of Jack Daniels experience and other coaches, but does not use Jack Daniels specific formulatalent at racing shorter distances. The flexible nature of the application makes it harder to provide specific characteristics* '''Maintenance''': A regular marathon runner who is looking to keep their performance, so I have used a few samples but not intending to give a sense of the style of the planwork hard on improving their time. * My take: Some nice flexibility and customization with many permutations available depending on your needs.* Key Characteristics** '''Improver''': A customizable plan, giving many options for those runner who like has run several marathons and is hoping to tweak ** Uses reduced mileageimprove their performance. An improver will have not trained hard in the past, easier weeks every fourth week unless a duration less than 16 weeks is selectedso may have the ability to improve significantly. ** A little speedwork and moderately '''Enthusiast''': This is a runner who has trained hard long runs** Precise training paces for marathons in the past and distances provided is looking for all runs ways of optimizing their performance. * Example: 3 Hour '''Elite''': A runner who is prepared to work 'as hard as it takes' to improve performance and typically is a faster marathon, 60 Miles/week, Moderate Effortrunner.** Duration: 16 '''Limited Training Time''': Here I'm thinking of time for training during the week, rather than the number of weeksto the race. ** Long Runs'''Traditionalist''': 16, 18, 7, 20, 16, 20, 8, 16, 20, 16, 8this is someone looking for an established, 20 (even pace, around MP+30, getting faster as the traditional plan progresses)with no particular innovation and novelty.** Quality Runs: A tempo or interval session once a week '''Triathlete/Multisport Athlete''': 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 6 days/week* Example: 4 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, 30 Miles/weekor the training stress ramping up too quickly. The [[Overtraining]] could be [[Overuse]], Moderate Effort** Duration: 16 weeks** Long Runs: 16[[Too Much Too Soon]], 18, 20, 6, 16or full [[Overtraining Syndrome]]. These runners may benefit from a much lower intensity training plan, 20or one with much more rest, 16, 7, 20 (even pace, around MP+45, getting faster as the plan progresses)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 4 days/week* Example'''Like or hate speed work''': 4:30 Hour marathonSome plans include a lot more speed work than others, 25 Miles/weekand different runners either enjoy or hate doing speed work. Also some runners find themselves easily injured by speed work, Maintenance Effort (lowest)and need to avoid it.** Duration{{: 16 weeksA Comparison of Marathon Training Plans-Include}}** Long Runs: No runs longer than 14 miles** Quality Runs: A tempo or interval session once a week =Best Plan for most weeksFirst Time Marathoners=** Run 3 days/week* Example: 3:30 Hour It is hard to recommend the best overall plans for first-time marathon runners because their situation and objectives can vary so widely. First-time marathonrunners could be highly experienced at racing shorter distances, 50 Miles/weekor completely new to structured training. They could be aiming for a competitive finish, Very Hard Effort (highest)** Duration: 16 weeks** Long Runs: 16or just hoping to survive. Therefore, 18I'd recommend you read the suitability comparison above, 9, 20, 16, 20, 10, 16, 20, 16, 11, 20 (even pace, with initial runs MP+90 to MP+45)and understand how I've characterized each type of first-time runner. ** Quality RunsIf your predicted marathon finish time is 5: A tempo 30 or longer then I believe [[Galloway]] or interval session once a week for most weeks** Run 5 dayssimilar [[Walking Breaks| run/week* Source http://www.runnersworldwalk]] approach is by far the best approach. If you can predict your marathon finish time from a shorter race using my [[VDOT Calculator]].com/cda/smartcoach/1,7148,,A 5:30 marathon finish is about a 35:005K.html== Advanced Marathoning * For those with a predicted finish time of 4:30-5:30 (Pfitzinger28:30-35:00 5K time) ==This plan then [[Galloway]] is specifically for experienced marathon runners looking to improve their performancestill probably your best bet, but you could consider the [[Higdon]]'s Novice plan, or [[Jack Daniels]] Plan A. There * If your predicted finish time is no beginner or intermediate plansfaster than 4:30, but there are multiple plans depending the best plan will depend on miles per week and number of weeksyour objectives. {| {{table}}| Up ** If you just wish to 55 Miles/week||24 Weeks||18 Weeks||12 Weeks||Recoveryfinish, then yet again [[Galloway]] is a great option, or you could consider the [[Higdon]]'s novice plan.|-| Up ** If you're hoping to 70 Miles/week||24 Weeks||18 Weeks||12 Weeks||Recoveryperform well then look at [[Jack Daniels]] Plan A or [[FIRST]]. |-=Individualized Plans=| Over 70 Miles/week||24 Weeks||18 Weeks||12 Weeks||Recovery|} * My take: Some good plans with basic guidance around I have not included any individualized plans. This approach allows you to input things like a race goal, your weekly mileage, training planseffort, but not as sophisticated as Jack Daniels or FIRSTschedule length and when you want to start. The This is partly because these plans involve require a lot fee for each set of long and medium long runsinputs, making them extremely expensive if you want to get an overview of different paces and some speedworkweekly mileage. There The other major problem is a note that because they are customized, the long runs should be 10% to 20% slower than goal marathon pace, but there is not advice on how to do algorithm for generating the calculation, or tables to use. * Key Characteristics** Training pace based on fitness** Two key workouts; speedwork and long run, with other running left open** Guidance for training paces and distances provided * "up to 55 mile" plans ** 4-5 days/week 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 of running** One or two medium long runs per week (11-15 miles) in addition to 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. *** 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/0,7120,s6-238-244-255-6946-0,00plans can also change without notice.html