26.2 training plans
This week I am comparing marathon training plans…what will fit into your life is the one to choose. Most importantly: Show up + do the work….thats the plan that will work for you. Either an on-line source or book will be listed for more information…
What to think about when picking your marathon training plan:
- Length. The longer the plan, the more time you have to adjust to the training load. However, a longer plan also requires a greater time commitment.
- Starting Mileage. A marathon training plan needs to start with an initial mileage that matches your current fitness. However, you can skip the first few weeks of a plan if you are fitter than the initial few weeks call for. In fact, it can be important to skip these weeks, otherwise you may become detrained.
- Ramp up. The quicker the plan ramps up the mileage, the less time you have to adapt. A faster ramp up generally indicates a higher risk of injury or burn out.
- Rest. One of the most important, and often overlooked, aspects of marathon training plans is the amount of rest and recovery you get.
- Days/week and Easy Days. How often does running fit into your schedule. And the more you run, make sure easy days are easy.
- Longest Run.
Furman (FIRST marathon training plan)
- 3 days of running (tempo, interval + long) with 2 days of cross training
- Note:all runs are workouts (no easy runs)
- Runs include a tempo, interval, and long run( long run between MP + 30 secs)
- Plan: 16 to 18 weeks. Long runs: peak at 20(+) miles
- Book: Run Less, Run Faster
Jack Daniels
- UNIQUE: specifies 2 workouts/runs per week: a long run & a speed work, with the rest up to the runner… therefore a more flexible plan
- Training pace based on fitness
- Plan: 18 to 24 weeks
- Long runs peak at 22(+) miles
- Book: Daniels Running Formula
- Order plans online at http://www.runsmartproject.com
Pfitzinger
- Mostly for the experienced runner looking to improve performance with high mileage
- Long runs peak at 22 (+) miles
- Book: Advanced Marathoning
Hal Higdon
- Most of Higdons plans define the traditional marathon training plans
- Easier plans are vanilla, while harder ones include back to back long runs
- Calendar: 18 weeks
- Long runs peak at 20 miles
- No speed work in the lower plans, with some speedwork in the advanced plans
- 13 plans available online at: http://www.halhigdon.com
Hanson
- UNIQUE: cumulative fatigue, 6 days of running, marathon paced runs, <16 miles long run
- Runs: 3 SOS (something of substance) runs plus 3 easy days…6 days per week
- Very specific training paces for speed, strength, easy and marathon pace runs.
- Long runs peak at 16 miles
- Pacing dependent on goals
- Book: Hanson’s Marathon Method
ChiRunning
- Focus on form….posture, lean, ankle lift, arm swing, cadence, gears.
- Calendar: 24 weeks (technique, conditioning, mastery phase)
- Four days of running, with optional easy or cross training day
- Speedwork: conditioning phase: tempo run (up to race pace) Mastery phase: speed intervals and tempo run (up to race pace)
- Long runs peak at 22 to 24 miles
- Book: Chi Marathon
Galloway
- walk/run pattern
- no speedwork
- some plans include training runs longer than 26.2
- More Info and training plan: http://jeffgalloway.com
Run the Edge Level-Up
- UNIQUE…the level-up training plans work on a point system and not by weeks, therefore runners can accumulate points and move on without a focus on weeks.
- Calendar: Because you can repeat levels or a series of levels, you can use level up any time of the year no matter if you have a race coming up soon or not. They are super flexible allowing you to determine how much time you want to take to get through.
- Minimum of 3 (or 4 for time goal) days of running per week
- Two plans to order: Premium plan gets you to the finish line. The Ultimate Plan includes a goal setting guide for specific workouts if you have a time goal.
- Goal Pace Workouts from Kara Goucher for your time race goal.
- To order plans: http://www.runtheedge.com/training-plans/
Runners World Smartcoach
- generates customized training plans…you input your race time, weekly mileage, training effort and schedule length and you get a plan based on information. (based upon the work of JackDaniels and other coaches)
- Runs: a tempo or interval session once a week for most weeks and long run.
- Plan: based on your calendar
- Long runs: peak at 20 miles
RUNKEEPER: an APP for your phone….
Information Sourced from: http://fellrnr.com/wiki/A_Comparison_of_Marathon_Training_Plans#Hanson.27s_Marathon_Method