Marathon Training Plan Showdown (Rundown?)
A key mantra when preparing for a marathon is “trust in the training.” But for those of us dedicating 4-6 months of our lives to said training, how are we to know which programs are worthy of our trust? This is a question that applies to both newbies and seasoned veterans alike – asking both “where to start” and “where to go from here.”
- 18 week training plan
- Peaks at 55 miles per week
- One rest day per week
- Total training miles = Approximately 750
- Longest midweek run = 10 miles
- Recommended base mileage to start = approximately 31(depending upon interpretation of mileage for first hill workout)
As stated above, I find the most challenging part of the plan the medium-long run/ long run placed back-to-back. Combined with the fact, that there is only one rest day per week, there are quite a few days following the long run without rest. Week 15 is by far the peak in difficulty of this plan.
- 18 week training plan
- Peaks at 55 miles per week
- Two rest days per week
- Total training miles = Approximately 805
- Longest midweek run = 14 miles
- Recommended base mileage to start = Week 1 of plan starts at 33 miles
Pfitzinger utilizes mesocycles throughout, meaning that training is broken up into four phases. The first six weeks are focused on building endurance (with the sixth week being a recovery week). The next five weeks are focused on both lactate threshold and endurance, which incorporates more speed workouts (both tempo and intervals), with the fourth week being a recovery week. The next four weeks are dedicated to race preparation, which focuses on shorter, faster intervals as well as “tune-up” races. The final three weeks are taper, which cuts back the mileage while still maintaining some shorter speed work.
Again, while a matter of preference, Pfitzinger incorporates two full days dedicated to rest or cross-training.
With two rest days and high average weekly mileage – the daily mileage can be pretty high, especially during the peak weeks of marathon training. For those with busy schedules, this may make it more difficult to squeeze in the weekday training runs. Pftizinger’s plans can also be quite intimidating, especially for a runner who is newer to speed work.
CONCLUSION
In sum, each plan has positives and negatives, depending upon your personal life circumstances, race goals, and preferences. For me, I have found that my body reacts better to higher-mileage with more rest days. I have also found the Pfitzinger plan to be more challenging, but I also believe that it left me better prepared. However, I note this with the caveat that I waited until my third marathon to attempt Pfitzinger’s plan and was therefore a more experienced runner than I was when I was training with Higdon’s.
What is your favorite marathon training plan? Do you loathe or love rest days? Do you run marathons, or do you prefer other distances (or do you just run for fun and avoid racing completely)?