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From Fellrnr.com, Running tips
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=Modifying the plans for continuous training=
The vast majority of these plans assume you're starting off from a low level of training. One of my [[Top 10 Marathon Training Mistakes]] is detraining between marathons. If you race a marathon every six months and your training pattern is to have a two month gap between finishing one race and starting doing your [[Long Run]]s for the next race, you will lose a disproportionate amount of your fitness. Instead, I would recommend that after you have recovered from a race you quickly return to doing 16+ mile [[Long Run]]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 Run]], 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 [[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, but will have a larger number of people 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.
=Want to look for in the marathon training plan=
* '''Rest'''. One of the most important, and often overlooked, aspects of marathon training plans is the amount of rest and recovery you get. Without sufficient rest, you won't be able to adapt and [[Supercompensation| supercompensate]]. I believe that [[How Often To Run| running 3-4 days/week is optimal]].
* '''Monotony'''. The ratio of training 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 increased risks of [[Overtraining Syndrome]].
* '''[[How Often To Run| Days/Week]] and Easy Days. '''To keep {{TrainingMonotony}} low and get the best recovery, running 3-4 days/week is probably optimal. If you prefer to run more frequently, then it is critical to keep the easy days as easy as possible.
* '''Longest Run'''. There is some controversy over the length of the longest [[Long Run]]. I believe that it is better to have a longer longest run as this provides better preparation. However, 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 burned out.
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# '''Traditionalist''': this is someone looking for an established, traditional plan with no particular innovation and novelty.
# '''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.
# '''Prior Burnout[[Overtraining]]'''. Some runners have trained for marathons on plans that have resulted in them feeling burnt outovertrained. This can be due to a lack of rest, or the training stress ramping up too quickly. The [[Overtraining]] could be [[Overuse]], [[Too Much Too Soon]], or full [[Overtraining Syndrome]]. These runners can often 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.
# '''Time categories''': Some plans are better suited to faster or slower runners.
# '''Like or hate speed work''': Some plans include a lot more speed work than others, and different runners either enjoy or hate doing speed work. Also some runners find themselves easily injured by speed work, and need to avoid it.
# Modifications
## I believe that you should use this training plan with three or four days a week of running. To do this, you will probably need to ignore some of Jack Daniels advice, and configure the plan as if you were running more miles per week than you actually will.
# Burnout [[Overtraining]] risk## If you only run three or four days per week, they should be a low to moderate risk of burnout[[Overtraining]].## It is <span style='color:#FF0000'>critical </span>that you select training paces based on your actual fitness measured by a previous race. Using training paces based on your target finish time will increase the risk of burnout [[Overtraining]] and likely reduce the effectiveness of your training.
# Pros
## Precise training paces and distances provided for quality runs.
## '''Traditionalist''': 3. This plan differs a little bit from the traditional marathon training plan by including speed work in the [[Long Run]].
## '''Triathlete/Multisport''': 5. It would be possible to do this plan on just the two quality workouts, and use the other days for your other sport specific training.
## '''Prior Burnout[[Overtraining]]''': 5. By reducing your running to three days per week, the added rest should be good at preventing burnout [[Overtraining]] while leveraging your prior fitness.
## '''Sub 3:00''': 5. This plan adapts well to fast runners.
## '''3:00-4:30''': 5. This plan adapts well to mid-pack runners.
# Modifications
## I believe that you should use this training plan with four days a week of running. To do this, you will probably need to ignore some of Jack Daniels advice, and configure the plan as if you were running more miles per week than you actually will.
# Burnout [[Overtraining]] risk## If you only run four days per week, they should be a moderate risk of burnout[[Overtraining]]. However, running more days per week may dramatically increase the risk of burnout[[Overtraining]].## It is <span style='color:#FF0000'>critical </span>that you select training paces based on your actual fitness measured by a previous race. Using training paces based on your target finish time will increase the risk of burnout [[Overtraining]] and likely reduce the effectiveness of your training.
# {{MarathonGoodFor}}:
## {{MarathonBeginner}}: 0. This is an elite plan that is unsuitable for newbies. Look at Galloway or Higdon instead.
## '''Traditionalist''': 3. This plan differs a little bit from the traditional marathon training plan by including speed work in the [[Long Run]].
## '''Triathlete/Multisport''': 3. It would be possible to do this plan on just the two quality workouts, but the level of training intensity required by this plan may make it tricky to do any meaningful training on your other sport.
## '''Prior Burnout[[Overtraining]]''': 0. If you have a history of burnout[[Overtraining]], then this plan is likely to be too intense.
## '''Sub 3:00''': 5. This plan focuses on fast runners.
## '''3:00-4:30''': 5. This plan is not really designed for mid-pack runners, but it may be viable depending on your level of endurance and commitment.
# Modifications
## This plan does not require any obvious modifications. It might be reasonable to add some speed work into the [[Long Run]] based on the Jack Daniels program, or convert the tempo run into a medium long easier pace run.
# Burnout [[Overtraining]] risk## Only running three days per week does help reduce the risk of burnout[[Overtraining]]. However, because those three runs are all extremely tough the risk of burnout [[Overtraining]] may be a little higher than you'd expect. Also, the risk of burnout [[Overtraining]] is likely to depend on the nature and intensity of the cross training you do. Overall, I would rate this plan as low to moderate risk of burnout[[Overtraining]].## It is <span style='color:#FF0000'>critical </span>that you select training paces based on your actual fitness measured by a previous race. Using training paces based on your target finish time will increase the risk of burnout [[Overtraining]] and likely reduce the effectiveness of your training.
# {{MarathonGoodFor}}:
## {{MarathonBeginner}}: 1. Even of the novice plan probably has too much speed work for a beginner, and adding speed work to the requirements of the [[Long Run]] is likely to be excessive. Look at Galloway or Higdon instead.
## '''Traditionalist''': 2. This plan is rather different from the traditional marathon training plan by only having three days of high intensity running per week.
## '''Triathlete/Multisport''': 5. This plan naturally incorporates to cross training days per week, making it a good choice for multisport athletes.
## '''Prior Burnout[[Overtraining]]''': 3. While reducing your running to three days per week will help prevent burnout[[Overtraining]], having all three runs as high intensity does increase the risk of burnout[[Overtraining]]. I would rate this plan has a low to moderate risk
## '''Sub 3:00''': 5. This plan adapts well to fast runners.
## '''3:00-4:30''': 5. This plan adapts well to mid-pack runners.
## It may be possible to combine this plan's longer run approach with the speed work from a Jack Daniels or FIRST plan.
## Using the occasional longer Long Run from Galloway within another plan might be effective.
# Burnout [[Overtraining]] risk## The burnout [[Overtraining]] risk should be quite low for this plan in spite of the remarkably long length [[Long Run]]s.
# {{MarathonGoodFor}}:
## {{MarathonBeginner}}: 4. This is probably the best plan for beginners unless you are unusually fast. The plan has a gradual buildup from quite a low mileage and it uses the [[Walking Breaks| run/walk]] approach to allow for marathon length [[Long Run]]s.
## {{MarathonRinger}}: 1. While a ringer could consider this plan, they probably don't need to use a [[Walking Breaks| run/walk]] approach.
## {{MarathonMaintenance}}: 3. This plan could suit someone looking to maintain their performance remarkably well, though the time commitment of the [[Long Run]]s may be an issue.
## {{MarathonImprover}}: 1. This plan is unlikely to help you improve your prior performance unless you are actually in the burnout [[Overtraining]] category.
## {{MarathonEnthusiast}}: 1. This is probably a poor choice unless you are looking to try something different.
## {{MarathonElite}}: 0. I don't believe that the [[Walking Breaks| run/walk]] approach is likely to be successful for elite runner.
## '''Traditionalist''': 2. While the overall structure may be quite traditional, the [[Walking Breaks| run/walk]] approach is rather radical.
## '''Triathlete/Multisport''': 4. There are plenty of days for cross training in this plan, and the reduced impact from [[Walking Breaks| run/walk]] may impact the other sports far less than other plans.
## '''Prior Burnout[[Overtraining]]''': 4. The change to a [[Walking Breaks| run/walk]] approach might provide the recovery you need from prior burnout[[Overtraining]], while allowing an increase in endurance.
## '''Sub 3:00''': 0. I don't believe the [[Walking Breaks| run/walk]] is appropriate for fast runners for all of the training.
## '''3:00-4:30''': 2. This plan can work well for mid-pack runners, though with the foster end of the spectrum were walking break impacts pace significantly
* Modifications
** Dropping one of the midweek short easy runs to improve rest and recovery might improve the fitness gains, but it also might undermine the accumulated fatigue that the authors believe are necessary to make sure that distance [[Long Run]]s a sufficient.
* Burnout [[Overtraining]] risk
** This plan seems to have the good success with runners that have previously burned out on other plans.
** The reduced distance of the [[Long Run]] clearly reduces the training stress, but having a [[Long Run]], two days of speed work and only one day completely off may create cumulative fatigue.
** '''Traditionalist''': 0. This is far from a traditional plan.
** '''Triathlete/Multisport''': 0. These plans require 6 days/week, so there is little time left in this plan for alternative sport training.
** '''Prior Burnout[[Overtraining]]''': 4. Many of the recommendations for this plan have come from people who've previously burned out or struggled with training levels of other plans, so this has more of a proven track record for this category of athlete. However, I believe that Jack Daniels Plan A on three days a week is more appropriate.
** '''Sub 3:00''': 2. This plan could work for faster runners.
** '''3:00-4:30''': 3. The success stories I've come across with this plan seemed to be with mid-pack runners.
## For advanced 2 I would be inclined to drop the two of the midweek easy runs and use the time for rest.
## I would change the cross training day into a rest day for all plans.
# Burnout [[Overtraining]] risk## The risk of burnout [[Overtraining]] is probably low for the novice plan as it has two rest days.## The risk of burnout [[Overtraining]] from the intermediate plans is moderate to high because of the back-to-back [[Long Run]]s. If you don't convert the cross training day to rest day, burnout [[Overtraining]] risk is higher.## The advanced plans have a moderate to high risk of burnout [[Overtraining]] due to the lack of rest and the demanding back-to-back [[Long Run]]s.
# {{MarathonGoodFor}}:
## {{MarathonBeginner}}: 3. The novice plan is worth considering as it has a gradual buildup and the scope for a reasonable amount of rest.
## {{MarathonRinger}}: 2. While it may be worth a ringer considering one of the two intermediate plans, I believe that the Jack Daniels Plan A or FIRST would be a much better bet.
## {{MarathonMaintenance}}: 4. The intermediate one or possibly even the novice plan might work well for someone just looking to maintain their prior marathon fitness.
## {{MarathonImprover}}: 2. The intermediate or advanced plans could provide some significant improvement, but this has to be weighed up against the risk of burnout[[Overtraining]]. With modifications to improve the recovery and rest time, I might bump this up to a 3 rating. I believe that the Jack Daniels Plan A or FIRST would be a much better bet## {{MarathonEnthusiast}}: 2. The advanced plans look okay, but have enough burnout [[Overtraining]] risk to make me cautious. I think that the Jack Daniels Plan A, or FIRST would be a better approach, or even the Jack Daniels Elite Plan or even Pfitzinger's Advanced Marathoning.
## {{MarathonElite}}: 0. These plans lack the sophistication for a high level runner. I think that the Jack Daniels Elite Plan or even Pfitzinger's Advanced Marathoning would be better Also consider Jack Daniels Plan A or FIRST.
## '''Limited Training Time''': 2. In terms of training time this is a middle-of-the-road plan.
## '''Traditionalist''': 4. This is generally a fairly traditional pan, with the exception of the back-to-back [[Long Run]]s.
## '''Triathlete/Multisport''': 2. The lower end plans include options for cross training, but these are probably better used as rest days.
## '''Prior Burnout[[Overtraining]]''': 0. Most of these plans have a significant risk of burnout[[Overtraining]].
## '''Sub 3:00''': 2. This plan adapts well to fast runners.
## '''3:00-4:30''': 3. This plan is probably a stretch for mid-pack runners.
# Modifications
## I would drop some of the recovery runs in the higher mileage plans and use of those days for rest.
# Burnout [[Overtraining]] risk## The burnout [[Overtraining]] risk varies with the plan; sub-55 is moderate, 55-70 is moderate to high, 70-85 is high, 85+ is high to very high. I would be extremely cautious of the higher mileage plans.
# {{MarathonGoodFor}}:
## {{MarathonBeginner}}: 0. Don't' even consider this plan. Look at Galloway or Higdon instead.
## {{MarathonImprover}}: 3. This is most likely to be too intense, but depending on your level of fitness and commitment the lower mileage plan might work for you. Overall, I think Jack Daniels Plan A would be better.
## {{MarathonEnthusiast}}: 3. This is likely to be too intense, but one of the two lower mileage plans are worth considering if you want to run higher mileage. Overall, I think Jack Daniels Plan A would be better, or even Jack Daniels Elite Plan.
## {{MarathonElite}}: 3. This is a worthy contender for elites, especially if you want to run high mileage. However, beware the risk of burnout[[Overtraining]], and the lack of recovery that may devalue your efforts. You're probably better off with the Jack Daniels Elite Plan.
## '''Limited Training Time''': 0. This plan requires a lot of training time.
## '''Traditionalist''': 4. This plan almost defines the traditional approach of high mileage runners.
## '''Triathlete/Multisport''': 0. This plan leaves little or no time for much in the way of cross training or other sports.
## '''Prior Burnout[[Overtraining]]''': 0. This plan is likely to increase your risk of burnout[[Overtraining]], rather than reduce it.
## '''Sub 3:00''': 4. This plan is focused more on faster runners.
## '''3:00-4:30''': 3. This plan is probably a stretch for mid-pack runners.
# Modifications
## This plan is fine for what it is.
# Burnout [[Overtraining]] risk## The risk of burnout [[Overtraining]] is probably low as the ramp up is slow and you only run 4 days/week.
# {{MarathonGoodFor}}:
## {{MarathonBeginner}}: 2. The dedicated nature of this plan makes this worth considering, but I feel you'd be better off elsewhere. The initial ramp up is slow, but the ramp up from the 13 mile [[Long Run]] is rather abrupt.
## '''Traditionalist''': 4. This is generally a fairly traditional plan.
## '''Triathlete/Multisport''': 3. The rest days could be used for other sports, or the midweek runs could be converted.
## '''Prior Burnout[[Overtraining]]''': 0. This plan is for people running the first marathon.
## '''Sub 3:00''': 0. If you're a fast runner, look elsewhere.
## '''3:00-4:30''': 2. This plan is probably a reasonable approach for mid-pack runners.
