Thinking of running a marathon? Picking a marathon training plan is the first step in successfully completing a 26.2 mile run.
The challenge in picking a marathon training plan has nothing to do with options! There are more options than you probably would ever want to consider. So how do you narrow it down to the one that will get you across the finish line?
Picking the best marathon training plan is a matter of personal preference more than anything else.
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Six Factors to Consider When Picking the best Marathon Training Plan for you
Before you can choose the right plan for you, you have to be clear about what you are looking for in a training plan. To determine realistic constraints, as well as your training needs and wants, ask yourself the following questions:
- How many half-marathons and marathons have I run before?
- How much time can I devote to training on weekdays? The weekend?
- Am I prone to injury when I run every day?
- Do I enjoy strength training, cycling, swimming, or other cross-training?
- Am I aiming for a time goal, or do I just want to finish?
- Does this plan align with my current fitness level and timeline for my goal race?
And if you’re a total newbie, there are some special considerations before running a marathon for the first time. Make sure to give those some thought before picking a marathon training plan.
After you have answered those questions about your approach to training, you are ready to do some marathon training plan research!
Four Characteristics of Popular Marathon Training Plans
Knowing a few key facts about each training plan will help you assess if it is a good fit for you. To do this, you can make an assessment of four characteristics of a plan.
As each plan is different, knowing how it is different is useful. The Differentiator is what often draws runners to a particular program. It is the unique appeal of the way the training plan is designed that sets it apart from all the others.
The Pros of a training plan are the positive aspects of how it is put together. Certainly, there is an element of personal bias when assessing the pros. However, when I assess a training plan I am interested in how likely it is the average recreational runner will be successful using it. This means considering factors like total mileage, days of rest, and cross-training. In other words, how likely will you be to get to the starting line feeling fit, strong, and injury-free (and not burnt out).
The Cons are those factors that I believe make a marathon training plan inaccessible to a lot of runners. Maybe it has to do with the time necessary to devote to training. Or perhaps it is mileage that is likely to lead to overuse injuries. A detractor may also be requiring other equipment like a bicycle or swimming pool to complete the program as written. While these may not be problems for everyone, accessibility is a consideration.
The Bottom Line of a training plan summarizes who the target audience is for that plan. Some plans are tailored more for serious runners, and others are for recreational runners. Knowing this before you start a 16- or 20-week training cycle is essential! Understanding whether or not you’ll need extra equipment or to follow the plan exactly as scheduled are also important deciding factors.
Check out my full reviews of four of the most popular marathon training plans.
In each of these reviews, you can read about The Differentiator, The Pros, The Cons, and The Bottom Line.
Nervous About Picking the best Marathon Training Plan for you?
There sheer number and variety of marathon training plans to choose from can be overwhelming. To avoid feeling nervous or anxious about picking the right one, do a little self-reflection. Take time to clearly state your restrictions, needs, and wants before you start marathon training plan research. Then use your list to assess whether or not each plan will work for you. Be realistic!
And, most importantly, once you pick a marathon training plan, stick with it! Jumping from one marathon training plan to another in the middle of a training cycle is like having no plan at all!
Of course, if you get injured, sick for more than a week, or have a major life disruption, it is good to reconsider your marathon prep timeline. There is no harm in scrapping your original plans and trying again for a different marathon at a later date.
It is totally normal to feel overwhelmed about picking a marathon training plan. Even with 15+ years of marathon experience, I still waffle a bit when I’m starting a new training cycle.
REMEMBER: Different plans work at different stages of your life due to shifting work/life balance priorities and fitness levels.
Just because your best friend LOOOOOVES a certain program doesn’t mean it’s the best marathon training plan for you!
Considerations When Picking A Marathon Training Plan: A Veteran Runner’s Experience
For my next marathon, I am tempted to try the Hansons Marathon Method, but I have the same reservations about it now as I did when I reviewed it. Namely, I am not sure my legs can hold up to six days a week of running.
I also know that the option for run-walk intervals has worked really well for me before, but the Hanson’s look down on it. Furthermore, the mileage necessary for the Hanson’s cumulative fatigue theory to be effective is more than I ran training for Comrades— a race twice as long.
So I am back to the Doug Kurtis plan. There is something about the way the runs fit into my life that make it realistic and achievable for me.
Although it is also a six day a week plan as written, the weekday mileage is less than Hanson’s. At no more than 8 miles on a weekday run, at most I’m out running an hour and 20 minutes before doing the get-kids-off-to-school shuffle. That’s doable.
I also know from experience preparing for the 2015 Dallas Marathon that I can bag the Monday runs– or turn that into a cross-training day. Either way, I will still have plenty of preparation in my legs.
I feel most balanced as a five-day-a-week runner; I am able to turn in decent times but still have plenty of energy for my other priorities. Keeping marathon training balanced with the schedule for rest of my life is always challenging. But it’s also always worth it.
Good luck picking a marathon training plan! Best wishes for a healthy, happy training cycle– and a great race!
Karen Shopoff Rooff is an ACE certified personal trainer and health coach with more than 20 years’ experience running marathons and ultramarathons. The Marathon Finish Line blog is for informational purposes. Please seek advice from a medical practitioner before engaging in a new fitness program.