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After crossing six marathon finish lines—and with NYC coming up in just two weeks—I've learned that the right training plan can make or break your 26.2-mile journey. The difference between hitting the wall at mile 20 and finishing strong often comes down to matching your plan to your current fitness level (and all the brutal honesty that entails). I've tried several of the most popular programs out there, and here's what actually works, based on my experience and countless miles logged.
Who this is for: You can comfortably run 3-4 miles and want to finish your first marathon without injury.
My first marathon was a humbling experience, but I'm grateful I didn't rush the process. Beginner plans should prioritize building endurance gradually, with most runs at an easy, conversational pace.
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.
This is where I started, and I recommend it to every first-timer who asks. Higdon's plans are beautifully simple and forgiving. Novice 1 has you running just 3-4 days per week with optional cross-training, peaking at 40 miles weekly. The progression is gentle, and the instructions are crystal clear—no confusing pace calculations or complicated workouts.
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.
Best for: True beginners or anyone returning from a long break who wants a straightforward, proven approach.
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.
What I love: It's perfect for busy people or those worried about injury from high mileage. The structure is rigid but efficient.
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)
Who this is for: You've completed at least one marathon or regularly run 25+ miles per week and want to improve your time.
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.
I used Intermediate 1 for my last marathon and knocked 22 minutes off my previous time. The plan bumps you up to 5 days of running per week, peaking around 50 miles, and introduces pace runs and tempo work without being overwhelming.
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.
Best for: Runners who had success with a beginner plan and want to level up gradually with a familiar structure.
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.
What I love: The plan forces you to respect your easy pace and teaches you to run marathon pace when you're already fatigued, which is exactly what race day feels like.
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.
Who this is for: You've run multiple marathons, consistently train 40+ miles per week, and are chasing ambitious time goals or Boston qualification.
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.
Pete Pfitzinger's plans are the gold standard for serious marathoners. The plan features medium-long runs, marathon pace segments within long runs, lactate threshold workouts, and VO2 max intervals. Everything is purposeful and periodized.
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.
Best for: Experienced runners chasing specific time goals who can commit to 6-7 days per week. The 18/70 plan is for those targeting sub-3:00 or are already comfortable with high mileage.
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.
What I love: If cumulative fatigue works for your body, this plan delivers results. You'll run marathon pace so often in training that race day feels familiar rather than daunting.
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.
This plan is out of my league, but it's well-known and highly trusted among runners. It includes four phases: base, quality, speed, and taper. Peak mileage can exceed 80 miles per week with multiple quality sessions. The plan uses precise training zones and includes marathon pace runs within long runs.
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.
Best for: Runners targeting Boston qualification or personal bests who have successfully completed multiple high-mileage training cycles. This isn't a plan to jump into lightly.
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.
What I love: For anyone balancing high training stress from other areas of life, this proves you don't need massive mileage to run fast.
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
Mileage comfort: Be honest about what your body can handle. If you've never run 50 miles in a week, don't start with a plan that peaks at 70.
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.
Coaching style: Higdon is encouraging and simple. Pfitzinger is detailed and scientific. Hanson's is contrarian and tough-love. Pick a voice that motivates you.
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.
Injury history: Higher mileage and frequent intensity increase injury risk. If you're injury-prone, consider Hanson's approach (lower long run), Runner's World (lower volume), or building slowly with Higdon.
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.
The taper is sacred. Regardless of your level, reduce mileage by 20-30% three weeks out, then another 40-50% two weeks out, with race week at minimal mileage. You might feel antsy or even sluggish initially—that's normal. Trust every plan's taper—they all agree on this.
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.
Find your community. Whether it's a running club, online forum, or training partners, having support makes the long training cycle infinitely more bearable. Some of my best friendships started on early morning long runs. Most of these plans have dedicated online communities where you can find others following the same schedule.
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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