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Who this is for: You can comfortably run 3-4 miles and want to finish your first marathon without injury.
My top advice for beginners is to focus on the long run progression. Increase your longest run by just one mile every 1-2 weeks. This slow build prevents injury and teaches your body to process fuel efficiently. I recommend the run-walk method popularized by Jeff Galloway—there's zero shame in walking breaks, and they actually helped me finish my first marathon feeling stronger than friends who pushed through without them.
What I love: The plan includes walking breaks and doesn't overwhelm you with jargon. It's free online and has a massive community following it, so you'll find plenty of support.
Runner's World Run Less, Run Faster (16 weeks)
This three-runs-per-week plan surprised me with how effective it could be with lower volume. Each run has a specific purpose: track repeats, tempo run, and long run, supplemented with mandatory cross-training.
Best for: Beginners who can only commit to three running days a week but want to still see progress, or those cross-training heavily in other sports.
For intermediate runners: The performance enhancer (16-18 weeks)
This is where training gets interesting. You're no longer just trying to finish, but actually chasing a PR or a specific time goal. Tempo runs changed everything for my third marathon. Running at or slightly above your goal marathon pace for sustained periods teaches your body what that pace feels like and builds the mental toughness to maintain it when you're tired. I do these midweek: Warm up for 10-15 minutes, run 5-8 miles at tempo pace, then cool down.
What I love: It maintains Higdon's accessible approach while adding the speed work you need to improve. The balance between hard efforts and recovery is well-calibrated for someone still building their base.
Hanson's Marathon Method: Beginner/Just Finish (18 weeks)
Don't let the "beginner" label fool you—Hanson's approach is unconventional and challenging. Unlike other plans, your longest run caps at just 16 miles, but you're running higher weekly mileage (peaking around 57 miles) with less recovery between hard efforts. The philosophy is "cumulative fatigue," where you learn to run on tired legs.
Best for: Runners ready to commit to six days per week of running who want to break through a plateau. Not ideal for injury-prone runners due to the accumulated fatigue.
At this level, the margins are smaller and the training is more sophisticated. You're fine-tuning an already efficient engine. Marathon pace long runs are your secret weapon. Rather than running all long runs easy, incorporate marathon pace segments into your longest runs. For example, run 18 miles with miles 10-16 at goal marathon pace. This teaches your body to run fast on tired legs—exactly what you'll face on race day. My last two marathons improved dramatically after I started doing this, particularly with Pfitzinger's approach.
What I love: The variety keeps training interesting. A medium-long run (12-15 miles) on tired legs taught me more about marathon pacing than anything else. Pfitzinger respects recovery while still pushing you hard.
Hanson's Marathon Method: Advanced (18 weeks)
The advanced version of Hanson's method maintains the 16-mile long run cap but pushes weekly mileage to 63+ miles with more intense tempo work and speed sessions. Three "something of substance" (SOS) workouts per week make this plan demanding.
Best for: High-mileage runners who recover quickly and aren't injury-prone. The frequent hard efforts can break down runners who need more recovery between quality sessions.
What I love: If you're chasing an aggressive goal and have the time to commit, this plan leaves no stone unturned. The 24-week timeline allows for gradual, sustainable building.
Runner's World Run Less, Run Faster: Advanced (16 weeks)
Even at the advanced level, this plan keeps you at just three hard running days per week, but the intensity is dramatically higher. Track workouts, tempo runs, and long runs with pace work are all challenging, with mandatory cross-training filling other days.
Best for: Advanced runners who can handle high intensity but need lower running volume due to injury history, age, or life constraints.
How to choose the right plan for you
Time commitment: A six-day-per-week plan requires different life logistics than a three-day plan. Consider your work schedule, family obligations, and other commitments.
Track access: Some plans require a track for specific workouts. If you don't have access, choose plans with more flexible tempo runs and hill work.
Universal advice across all levels
Listen to your body over your plan. Every plan I've followed required adjustments. Illness, work stress, unusual fatigue—these happen. Missing one workout won't derail your marathon, but running through injury absolutely will.
Race day strategy matters as much as training. Start conservatively—the first half should feel easy. I've watched countless runners blow up after going out too fast. Negative splitting (running the second half faster than the first) is the most satisfying way to finish.
The marathon is a humbling, rewarding distance that teaches you as much about mental strength as physical endurance. Choose the plan that matches where you are now, not where you wish you were. I've had success with Higdon's approachable structure, Pfitzinger's scientific periodization, and learned valuable lessons from Hanson's cumulative fatigue philosophy. Trust your training, respect the distance, and enjoy the journey. Every marathon I've run has been different, but the feeling of crossing that finish line never gets old.
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