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From Fellrnr.com, Running tips
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* '''E'''asy. The E pace is for easy running. It is typically used for recovery between intervals, the bulk of many long runs, and "non-quality workouts". In the third edition, this is a range of paces rather than a single specific pace.
* '''M'''arathon. This is a runners predicted or actual marathon pace, and is used as a component of a number of marathon training runs.
* '''T'''hreshold. Sometimes referred to as Tempo pace, this is intended to be around the lactate threshold. In the second edition, there is a table (7.1) that provides modifications to the T pace for longer tempo runs, but this has been dropped in the 3<sup>rd</sup> edition.
* '''H'''ard. The third edition introduced the idea of hard running that is based on subjective effort rather than a specified pace.
* Interval. This is the primary pace used for intervals, and is intended to maximize [[VO2max|V̇O<sub>2</sub>max]] by running at the pace that corresponds with [[VO2max|V̇O<sub>2</sub>max]]. (This is known as 'velocity at [[VO2max|V̇O<sub>2</sub>max]]', or simply '[[vVO2max|vV̇O<sub>2</sub>max]]'.) You can read more about this at [[Aerobic Interval Training 101]].
The 3<sup>rd</sup> edition contains 6 plans; novice, 2Q, 4 week, 5 week, 18 week and 12 week. The novice, 2Q, 4 week and 12 week plans are fully specified while the 5 week and 18 week plans are loose templates on which a plan can be built.
* The novice plan is intended for beginners, and uses a run/walk approach for the first half of the plan. The plan is 18 weeks long and specifies 2 to 5 workouts per week. The first 9 weeks have 5 workouts with 2 of them optional. The next 8 weeks have two quality workouts specified, with the recommendation to run 5 days/week, and the last week is a [[Practical Tapering| taper]]. The plan specifies time rather than distance, so the length of the run will depend on your speed. The longest run is 2:30, plus two 2:15 and a 2:00 long run. There are a few interval workouts at Tempo pace.
* The 2Q plan is so called because it specifies two quality workouts per week, with all other (easy) running is left up to the individual. The long runs mostly involve variable pace rather than steady easy running. For instance, week 9 of the 41-55 miles/week plan has a 15 mile long run as 2 Easy + 6 Marathon + 1 Easy + 4 Marathon + 1 Tempo + 1 Easy, and a second 14 mile run of 5 Easy + 3x (2 Tempo + 2 min rest) + 1 Tempo + 2 Easy. The workouts change between each of the different plans based on weekly distances. Also, the plans for the lower weekly distances only specify time, not a distance limit, so be cautious about using these plans if you are a faster runner. * The 4-week cycle is a 26 week plan with two quality workouts per week for three weeks, but only easy running on the fourth week. It The general pattern of the four weeks is similar to the 2Q plan in terms : ** No-quality run** A steady long easy run** An easy segment followed by a longer marathon paced segment (e.g. 30 min Easy, 15 miles Marathon).** An interval workout, such as 3 miles E, 3x (3 miles T + 3 min rest), 2x (2 miles T + 2 min rest), 2 miles easy for a total of workout structure18 miles, 13 at tempo pace. * The 2Q and 4-week cycle plans have separate workout tables for different weekly mileage. The plans are for up to 40 miles/64 Km, 41-55 miles/66-89 Km, 56-70 miles/90-113 Km, 71-85 miles/114-137 Km, 86-100 miles/138-161 Km, 101-120 miles/163-194 Km, over 120 miles/194 KKm. Yes, that's seven different plans. * The 12 week plan is a tough program intended for elite or highly trained athletes. This plan is the last 12 weeks of the elite plan in the second edition, so if you want to follow this plan you may want to get a copy of the earlier book to have the full 18 weeks.
* The a five week cycle provides the workouts for five weeks of training, with the intention that this is repeated as many times as required prior to the race. There, some simple instructions for converting the five week cycle to the last three weeks of tapering before the marathon. This plan is more of a general outline than the other plans, giving rough guidance of what to do rather than a specific workout. For instance, this plan might say Thursday is "R session", and that our sessions should total no more than the lessor of 5% of your weekly mileage or 5 miles, and that of recovery should be 2 to 3 times the length of the interval. Other than that guidance there is a lot of flexibility. This is the only marathon plan that includes I and R paced interval training.
* There are three 18 week programs; two by distance and one by time. The two distance programs are equivalent, one being in miles and the other kilometers. These programs have a quality workout every fourth or fifth day, which may make it tricky if you only have time for your long runs at the weekend.
* Paces for T, I, and R have not changed, nor obviously has the M pace.
* There is now the idea of '''H'''ard running which is based on subjective feel rather than a specified pace.
* There is no longer a table for longer Tempo runsand the T pace is now only used for interval training.
* An approach to measuring overall training stress has been added, assigning points to various paces. This approach is similar to [[TRIMP]], but would require far more effort to track and calculate without some type of software.
* Where the second edition directed half marathon runners to use either a marathon plan (if they were slow or fast), or a 10K plan (if they were faster), the third edition actually includes a half marathon specific training plan. This plan is 24 weeks long and includes easy, tempo, hard, marathon, long, and repetition training.
