1 cross-training day (swimming, cycling, walking).

not recommended for first-time marathon runners.

Recommends walking breaks when needed – specifically through aid stations (or about every 2 miles).

Build the long run each from 6 miles up to one 20-mile long run.

Here’s what you can expect from the varying levels which are all 18-week cycles:

Oh and did I mention they are free?! You can find them here. He estimates having helped more than half a million runners finish a marathon! With over 10 different plans to choose from, it’s likely that one of these will work for almost any runner. I would venture to guess that Hal Higdon’s plans are the most widely used of any other plan available – especially for those runners attempting their first 26.2. Because once you choose a marathon training plan, it’s pretty difficult to jump into another one and make it work. Make sure to read through the key points (along with some of my own recommendations) so that you can choose one that best suits your needs.

But that doesn’t mean each is suitable for every runner.

What are the best marathon training plans? Here I’ll be giving you valuable insight into the following top training plans from some of the most respected coaches in the biz: Plan:Įach of these marathon training methods has its own strategies for getting runners to the starting line ready. That’s why I’m giving you the basics of some of the top marathon training plans so that you can make an informed decision. Googling for a plan will pull up names like Higdon and McMillan…and you’ll even see plans promising to get you ready on just 3 days a week of running (yikes). Training for a marathon without a plan can be disastrous. The marathon though? It’s a whole different animal.

I just ran a lot of easy miles, made sure to get in some speed work, with a good average of running days per week. I know this isn’t common practice, but I’ve rarely used a training plan for races of distances 13.1 miles or less.

Download hal higdon marathon