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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 have given 've looked at a short textual description many of the plan, then a list popular marathon training plans so you don't have to.]]This comparison covers many of the key most popular marathon training plans, and has a short description of the plan, 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 purpose of this comparison==* [[FIRST| FIRST's Run Less, Run Faster]]This comparison should not be used to choose a plan by itself. The goal is to provide the reader with some guidance around which plans are candidates so they can do further research. The comparison is also based on the plans themselves, not any supporting information such as the book in which they are published. This comparison does not attempt to be comprehensive, but to cover * [[Galloway| Jeff Galloway's Marathon - You Can Do It!]]* [[Hanson| Hanson's Marathon Method]]* [[Higdon| Hal Higdon's Ultimate Training Guide]]* [[Jack Daniels| Jack Daniels' Running Formula]]* [[Pfitzinger| Pfitzinger's Advanced Marathoning]]* [[Waitz| Waitz's Run your first marathon]]If you've used a few of Marathon training plan in the most popular plans. ==past then please fill in the [[Marathon Survey]]. =The will to win=purpose of this comparison=As Juma Ikangaa said, "This comparison should not be used to choose a plan by itself. The will goal is to win means nothing without the will to prepareprovide you with some guidance around which plans are candidates so you can do further research." The comparison is also based on the plans below are all proven plansthemselves, but they are not guaranteed 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 produce success. Long distance running requires cover a big commitment few of time and effort. It is vital to count the cost that this training require; none of these the most popular plans will help you if you don't follow them. ==Tweaking Unique Aspects of the plans=Plans=It is quite possible to use one This summary attempts to distill each of these the plans as an initial basis, then tweak it to your particular needsinto their unique points. * [[Jack Daniels]]. There are trivial tweaksThese plans specify two runs per week, such as doing the a long run on and a different dayspeedwork, with the rest let up to major changesthe individual. * [[FIRST]]. Changes such as swapping out Three runs that are not key workouts for per week; [[Tempo Runs]], [[Interval Training]] and [[Long Run]]s, plus 2 days of cross training or rest can be done quite easily. However, * [[Galloway]]. All plans use [[Walking Breaks]] and some include training runs longer than the more extensive the change, the more experience you need to understand the implicationsmarathon distance. ==Suitability Comparison==* [[Hanson]]. The table below gives some high level guidance as [[Long Run]]s are limited to the suitability for the different 16 miles but they include shorter mid-week marathon paced running. * [[Higdon]]. The easier plans for different types of runner. In the tableare 'vanilla', while the number 1-5 indicate suitability harder ones include back to back long runs.* [[Pfitzinger]]. Plans for experienced runners, including some high mileage plans with 5 being more suitablemultiple runs per day. * [[Waitz]]. There is a lot of individual variability, so Only a single, simple plan that is marked low for first time marathon runners. * [[Lydiard]]. Created for elite runners, these plans have a particular type lot of runner does not mean it won't work for anyone in that category, but it's less likely hard running.=The Will to be a good candidate. Win=As alwaysJuma Ikangaa said, I'd like "The will to hear from anyone that disagrees ;}{| {{table}}| align=win means nothing without the will to prepare."center" style="background:#f0f0f0;"|| align="center" style="background:#f0f0f0;"|'''FIRST''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. | align="center" styleMid Plan Adjustments and the Golden Rule of Training=The [[Golden Rule of Training]] is "background:#f0f0f0;"|'''Jack Daniels'''| align=to stay injury free so you can continue training"center" style="background:#f0f0f0;"|'''SmartCoach'''| align="center" style="background:#f0f0f0;"|'''Advanced Marathoning'. 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. | align="center" style="background:#f0f0f0;"|'''Jeff Galloway'''* Drop cross training activities.| align="center" style="background:#f0f0f0;"|'''Hal Higdon'''* Reduce the length or skip entirely some of the shorter easy runs if your plan has those.| align="center" style="background:#f0f0f0;"|'''Runners World'''* 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.|-* Reduce the length of the [[Long Run]]s or add in [[Walking Breaks]].| Beginner||2||3||3||1||4||3||2* Change to a completely different plan. Consider|-| Novice||4||3||3||2||2||3||2** The [[Galloway]] plan could reduce your training stress significantly, but if you're not used to [[Walking Breaks]] you will have to ease into this gently. While walking may seem trivial compared with running, the transition between the two states can cause some unexpected stress.|-| Maintenance ||2||2||5||1||3||4||2** 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.|-** The [[Hanson]] plan has found success with runners who have previously burned out on other plans, but it's unclear if it would be viable to swap that Hanson plan part way through a training cycle.| Improver||5||4||3||2||1||2||3* Depending on the severity of your problem it may be better to give up on your chosen race, and restart your training cycle, targeting a later date.|-=Tweaking the Plans=| Enthusiast||5||4||3||3||1||2||2|-| Elite||5||5||2||3||1||1||1|}* Beginner: A first time marathon runner with no background in speedwork 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]] on a different day, to major changes. Changes such as swapping out runs that are not key workouts for cross training or hard racing at shorter distances* Novice: A first time marathon runnerrest can be done quite easily. However, or someone who not run a marathon for some timethe more extensive the change, but has the more experience you need to understand the implications. I've added some experience of speedwork or racing at shorter distancesnotes on each plan where I believe modifications are advisable. * Maintenance: A regular marathon runner who is looking to keep their performance, but not intending to work hard on improving their time.=Modifying the Plans for Continuous Training=* Improver: A runner who has run several 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 your training pattern is hoping to improve their performance. An improver will have not trained hard in have a two month gap between finishing one race and starting doing your [[Long Run]]s for the pastnext race, so may you will lose a disproportionate amount of your fitness. Instead, I would recommend that after you have the ability recovered from a race you quickly return to improve significantlydoing 16+ mile [[Long Run]]s. * Enthusiast: This is a runner who has trained hard for marathons in Most of the plans shown here can easily be adapted this way. Simply ignore the weeks leading up to the past first 16 mile [[Long Run]], and is looking start your training at that point for ways of optimizing their performance. the next race.=Difficulty and Benefit=* Elite: A runner who is prepared Different people will respond differently to work 'as hard as it takes' to improve performanceany 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]] (Furman Institute . A plan that has a higher level of Running and Scientific Training) ==The FIRST plan is my preferred training approach and is available training stress will produce a greater benefit in the book [http://www.amazon.com/Runners-World-Less-Faster-Revolutionary/dp/159486649X Run Lesssubset of the population that can withstand the stress, Run Faster]but will have a larger number of people that become injured or unable to adapt. The FIRST Thus, a harder plan builds on the Jack Daniels approach of providing specific training paces based on fitness levelmay have strong advocates, which provides clearly defined workoutsbut it may not be suitable for a wider population. The unique attribute of FIRST =Want to Look for in the Marathon Training Plan=Marathon training plans differ but at least partly because there is no consensus on what is running only 3 days per week, with two days of cross trainingbest. This tends to make FIRST a tougher training plan, as every run is a hard workoutI think however there are some key attributes to consider. * My take: '''Length'''. The best all round longer the plan, but requires the ability more time you have to adjust to do speedworkthe training load. Though this plan is only 3 days/weekHowever, it is a tough longer planalso requires a greater time commitment.* Key Characteristics** Run 3 days/week** Training pace based on '''Starting Mileage'''. A marathon training plan needs to start with an initial mileage that matches your current fitness** Long runs are not at . However, you can skip the first few weeks of a slow pace, but between marathon pace and marathon pace + 30 seconds** Some runners find plan if you are fitter than the workouts too hardinitial few weeks call for. In fact, especially if they are not used it can be important to speedworkskip these weeks, otherwise you may become detrained.** Precise training paces '''Ramp up'''. The quicker the plan ramps up the mileage, the less time you have to adapt and distances provided for all runs * Beginner Level (not covered in the book)[[Supercompensation| Supercompensate]]. A faster ramp up generally indicates a higher risk of injury or burn out.** Duration: 18 weeks** Long Runs: 16'''Rest'''. One of the most important, 13and often overlooked, 18, 10aspects of marathon training plans is the amount of rest and recovery you get. Without sufficient rest, 20 ** Quality Runs: Tempo you won't be able to adapt and Interval session each week* Standard Level (no other variations)[[Supercompensation| Supercompensate]]. I believe that [[How Often To Run| running 3-4 days/week is optimal]]. ** Duration: 16 weeks** Long Runs: 17'''Monotony'''. The ratio of training days to rest days, 20or easy to hard days, 18, 20, 13, 18, 20, 15, 20, 15, 20 can be evaluated with {{TrainingMonotony}}. High values of monotony are associated with reduced fitness benefits and increased risks of [[Overtraining Syndrome]]. ** Quality Runs: Tempo and Interval session each week* Source '''[[http:How Often To Run| Days//wwwWeek]] and Easy Days.amazon.com/Runners'''To keep {{TrainingMonotony}} low and get the best recovery, running 3-World-Less-Faster-Revolutionary4 days/dp/159486649X Run Lessweek is probably optimal. If you prefer to run more frequently, Run Faster]then it is critical to keep the easy days as easy as possible. == [[Jack Daniels Running Formula]] ==This * '''Longest Run'''. There is some controversy over the plan that I have used most, and is a close second behind length of the longest [[FIRSTLong Run]]. I believe that the it is better to have a longer longest run as this provides better preparation. However, this is only true if you build up to these longer runs gradually enough that you can recover well. A [[FIRSTLong Run]] plan is a natural evolution of Jack Daniels workthat leaves you overly fatigued will not benefit you. Jack Daniels introduced It's better to reach the concept of specifying training paces based on fitnessstart line slightly undertrained, and measuring fitness based on race performancethan injured or burned out. * My take: A great training plan, though it requires =Suitability Comparison=The table below gives some mental effort high level guidance as to read and understand how the plan workssuitability for the different plans for different types of runner. Overall I prefer In the FIRST plantable, though the 'Elite' plan numbers 0-5 indicate suitability with 5 being more suitable. There is one a lot of the few I've seen individual variability, so a plan that focuses on high performing runners who are prepared to put in is marked low for a lot particular type of effortrunner does not mean it won't work for anyone in that category, but it's less likely to be a good candidate. * Key Characteristics** Training pace based on fitness** Two key workouts; speedwork and long runLikewise, a rating of 5 does not mean it will work, with other running left open** Beyond the ‘train to complete’ leveljust it's a better candidate. As always, most long runs include speedwork. These plans are designed I'd like to improve performance and require a high degree hear from anyone that disagrees ;} {{:Comparison of fortitude. marathon training plans-suitability-table}}** Precise training paces and '''Beginner''': A first time marathon runner with no background in speedwork or hard racing at shorter distances provided for quality runs .* Plan ‘Train to complete’** Duration'''Novice''': 18 weeksA first time marathon runner, or someone who not run a marathon for some time, but has some experience of speedwork or racing at shorter distances. ** Long Runs'''Ringer''': Less prescriptive than most plans; 6 runs A first time marathoner who has lots of 2experience and talent at racing shorter distances.5 hours or 25% of weekly mileage (whichever is less)** Quality Runs'''Maintenance''': One tempo run or tempo paced intervalsA regular marathon runner who is looking to keep their performance, but not intending to work hard on improving their time. * Plan ‘A’** Duration'''Improver''': 24 weeks** Long Runs: 17 (15 @ MP), 2A runner who has run several marathons and is hoping to improve their performance.5 hoursAn improver will have not trained hard in the past, ~22 (~8 as intervals @Tempo), 19 (15 @ MP), 22 (or 2so may have the ability to improve significantly.5 hours), ~22 (~8 as intervals @Tempo), 22 (or 2.5 hours), 19 (15 @ MP)** Quality Runs'''Enthusiast''': Tempo This is a runner who has trained hard for marathons in the past and Interval session each weekis looking for ways of optimizing their performance. * Plan ‘Elite’** Duration'''Elite''': 24 weeksA runner who is prepared to work 'as hard as it takes' to improve performance and typically is a faster marathon runner.** Long Runs'''Limited Training Time''': 18 (mix Here I'm thinking of easytime for training during the week, temporather than the number of weeks to the race. * '''Traditionalist''': this is someone looking for an established, 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)traditional plan with no particular innovation and novelty.** Quality Runs: One tempo run or tempo paced intervals'''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 particularly applicable.* Source '''Prior [http://www[Overtraining]]'''.amazonSome runners have trained for marathons on plans that have resulted in them feeling overtrained.com/Daniels-Running-Formula-2nd-Jack/dp/0736054928 Jack Daniels Running Formula]==Runners World SmartCoach==Runners World also has an application that generates customized This can be due to a lack of rest, or the training plansstress ramping up too quickly. You input a race timeThe [[Overtraining]] could be [[Overuse]], your weekly mileage[[Too Much Too Soon]], or full [[Overtraining Syndrome]]. These runners may benefit from a much lower intensity training effortplan, schedule length and when you want to startor one with much more rest, then you get a plan based on that informationespecially if they can carry some of their endurance forward from their prior training.* '''Time categories''': Some plans are better suited to faster or slower runners. The approach is based around the * '''Like or hate speed work of Jack Daniels ''': Some plans include a lot more speed work than others, and other coachesdifferent runners either enjoy or hate doing speed work. Also some runners find themselves easily injured by speed work, but does not use Jack Daniels specific formulaand need to avoid it. The flexible nature {{:A Comparison of the application makes it harder Marathon Training Plans-Include}}=Best Plan for First Time Marathoners=It is hard to provide specific characteristics, so I have used a few samples to give a sense of recommend the style of the plan. * My take: Some nice flexibility best overall plans for first-time marathon runners because their situation and customization with many permutations available depending on your needsobjectives can vary so widely.* Key Characteristics** A customizable planFirst-time marathon runners could be highly experienced at racing shorter distances, giving many options or completely new to structured training. They could be aiming for those who like a competitive finish, or just hoping to tweak survive. Therefore, I'd recommend you read the suitability comparison above, and understand how I've characterized each type of first-time runner. ** Uses reduced mileage, easier weeks every fourth week unless a duration less than 16 weeks If your predicted marathon finish time is selected** A little speedwork and moderately hard long runs** Precise training paces and distances provided for all runs * Example5: 3 Hour marathon, 60 Miles30 or longer then I believe [[Galloway]] or a similar [[Walking Breaks| run/week, Moderate Effort** Duration: 16 weekswalk]] 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.** Long RunsFor those with a predicted finish time of 4: 16, 18, 7, 20, 16, 20, 8, 16, 20, 16, 8, 20 30-5:30 (even pace, around MP+28:30, getting faster as the plan progresses-35:00 5K time)** Quality Runs: then [[Galloway]] is still probably your best bet, but you could consider the [[Higdon]]'s Novice plan, or [[Jack Daniels]] Plan A tempo or interval session once a week for most weeks.** Run 6 days/week* ExampleIf your predicted finish time is faster than 4: 4 Hour marathon, 30 Miles/week, Moderate Effortthe best plan will depend on your objectives.** Duration: 16 weeks** Long Runs: 16If you just wish to finish, 18, 20, 6then yet again [[Galloway]] is a great option, 16, 20, 16, 7, 20 (even pace, around MP+45, getting faster as or you could consider the [[Higdon]]'s novice plan progresses).** Quality Runs: A tempo If you're hoping to perform well then look at [[Jack Daniels]] Plan A or interval session once a week for most weeks[[FIRST]]. ** Run 4 days/week=Individualized Plans=* Example: 4:30 Hour marathonI have not included any individualized plans. This approach allows you to input things like a race goal, your weekly mileage, 25 Miles/weektraining effort, Maintenance Effort (lowest)** Duration: 16 weeks** Long Runs: No runs longer than 14 miles** Quality Runs: A tempo or interval session once schedule length and when you want to start. This is partly because these plans require a week fee for most weeks** Run 3 days/week* Example: 3:30 Hour marathoneach 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, 50 Miles/week, Very Hard Effort (highest)** Duration: 16 weeks** Long Runs: 16, 18, 9, 20, 16, 20, 10, 16, 20, 16, 11, 20 (even pace, with initial runs MP+90 to MP+45)** Quality Runs: A tempo or interval session once a week for most weeks** Run 5 days/week* Source http://www.runnersworld.com/cda/smartcoach/1,7148,,00.html== Advanced Marathoning (Pfitzinger) ==This plan is specifically for experienced marathon runners looking to improve their performance. There is no beginner or intermediate plans, but there are multiple plans depending on miles per week and number of weeks. {| {{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|} * My take: Some good plans with basic guidance around training plans, but not as sophisticated as Jack Daniels or FIRST. The plans involve a lot of long and medium long runs, and some speedwork. There is a note that the long runs should be 10% to 20% slower than goal marathon pace, but there is not advice on how to do 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,s6-238-244-255-6946-0,00the algorithm for generating the plans can also change without notice.html