Training Plan Overview
A brief overview and links to five of the most popular training plans as used by RunDIS members.
Couch-to-5K (C25K)
Designed by Cool Running, Inc., Couch-to-5K is a training program developed to help ease beginning runners literally from the couch to completion of a 5K.
Time Commitment: 20-30 minutes, two-to-three times a week, for nine weeks total.
The Plan: The theory behind C25K is simple - while the end-goal is running a 5K, C25K wants to help those new to running training acclimate their bodies to the rigors of training for an endurance race through a gradually increasing walking/jogging plan.
Does This Plan Use Intervals? Yes - run/walk intervals of either distance or time, based on your fitness level.
Extras: Cool Running offers a C25K app for most mobile devices, but there are others that you can find in your app store that feature different elements - from scenarios like running away from zombies, to music that falls in line with the C25K prompts (ie. slower music for the walk interval, uptempo music when it’s time for you to run).
Potential Negatives: The C25K plan definitely starts out slow and beginning runners may feel like they’re not accomplishing much during the first couple of weeks. The plan is structured to keep beginning runners from pushing their bodies too far, too fast and instead is designed to help up endurance and overall fitness level. Try not to skip ahead in the plan, even though you think you MIGHT be ready to.
End Goal: Run three miles in 30 minutes after nine weeks of training.
User Level: Beginner
Perfect For: Those brand-new to running, individuals looking to make a fitness change, anyone looking for an entry-level training plan.
Links
Official C25K Page: http://www.coolrunning.com/engine/2/2_3/181.shtml
Galloway Training Programs (*Preferred RunDisney Training Program*)
Designed by 71-year old former Olympian Jeff Galloway, the Galloway Training Programs can help runners of various experience levels train for various endurance lengths (10K, half marathon, marathon, multi-day endurance challenge) by utilizing an Interval program - often referred to as Run/Walk/Run Method. The thinking behind these plans is to help runners grow mileage while preventing injury, thanks to the structure and required walk breaks during the course of a run.
Time Commitment: Varies, but most plans feature a minimum of two weekday runs paired with at least one weekend long run. More aggressive, time-improvement plans or multi-day challenge plans will include multiple weekday runs as well as back-to-back long runs on the weekend.
Novice to Intermediate runners will notice that the plan adds in extra days of speed work, aimed at helping improve overall pacing and speed.
10K and Half Marathon (including 19.3 Challenges) plans typically last 18-20 weeks. Marathon and Goofy/Dopey Challenge Programs will require 28 to 29 weeks of training.
Does This Plan Use Intervals? Yes. Galloway Training Programs utilize the Run/Walk/Run method, which is a strict plan for timed run portions followed by a portion of walking for recovery.
Potential Negatives: Determining the “Perfect Interval” for a runner takes a bit of trial and error before you find the one that works best for you. Also, many Galloway Programs require a final long run equal or greater than the distance of the run that a runner is training for - for example, 14 miles is your longest run in training for a half marathon (13.1) with a one-week taper period, or 26 miles for a marathon with a three-week taper period. In extreme cases, like the plan for the Dopey Challenge, Galloway Plans will call for an almost full-mileage simulation with only a two-week taper period - ie. 45 minutes, 5 miles, 12 miles, 26 miles. In comparison to many other training programs, the mileage build-up is extreme.
End Goal: For beginning runners looking to increase distance from C25K, the goal is to finish a greater distance (10K, Half Marathon, Marathon, Challenge) healthy and upright, while also having a reasonable expectation of finish time for the race. For Novice to Intermediate runners, the goal is to improve time to meet an improved time goal, or to tackle a longer endurance goal (Marathon, Goofy, Dopey, Ultra).
User Level(s): Beginner, Novice, Intermediate
Links:
Official Jeff Galloway Site: http://www.jeffgalloway.com/training/
RunDisney Training Plans: http://www.rundisney.com/training/running/
Hal Higdon Training Plans
A longtime runner and contributor to Runner’s World, Hal Higdon has developed plans to help beginning runners take the next step in endurance events, to help safely build mileage while also incorporating non-running workouts (cross training) as well as pace/tempo workouts. There are three basic levels of plans (Novice, Intermediate, Advanced) - some with multiple plans within that level (ie. Novice 1 for basic mileage build-up, Novice 2 is mileage build-up with pace runs).
Time Commitment: The time commitment with Higdon Plans are more significant than the first two plans described. The Novice 1 Half Marathon Plan calls for three weekday runs (maxing out at five miles beginning in Week 9), one required day of Cross Training and a weekend long run (maxing out at 10 miles the week before the Half Marathon). Novice 1 Marathon Plan calls for three weekday runs (including a 10-mile midweek run on Week 15), and cross training and one long run on the weekend - topping out at 20 miles also in Week 15.
Half Marathon Plans require 12 Weeks. Marathon Plans require 18 Weeks. Higdon also offers a special Dopey Plan (18 Weeks, three weekday runs, with weekends alternating between two runs or long run and cross training).
Does This Plan Use Intervals? Higdon Plans generally emphasize mileage over time, so many of them are easily adaptable to work with Run/Walk intervals. More advanced plans (ie. Intermediate 1-2, Advanced, Dopey Plan) begin incorporating run vs. pace runs and advance up to speedwork segments, hill training and other aspects that may not be conducive to the overall concept of Run/Walk Intervals.
Potential Negatives: Because Higdon Plans focus on mileage build-up first, the midweek/weekday runs from the middle to the end of the plan can really cause daily scheduling problems - max mileage of five miles two days a week during Half Marathon training, and a week of seven and 10 miles during the week during Marathon Training - so the time commitment is definitely something to consider and map out when you’re beginning a Higdon Plan. And while the plan encourages “juggling” of the runs to best suit your schedule (even if this means two hard runs in a row), be sure to add in an extra recovery day to compensate as those two runs are usually broken up by at least one easy run and a rest day. Also, Cross Training is a key in the Higdon Plan which may not be easy for those that don’t have a gym membership or access to alternative workout options. Higdon Plans also encourage running races of various distances during the training plan to help benchmark time and help you establish reasonable expectations of your finish in the half/full marathon you are training for. These are really the only benchmarks for final expectations.
End Goal: Finishing a greater distance upright on your first attempt, as well as improving time at an experience distance. Higdon also offers plans for training for your Personal Best at a distance, Boston Qualifying and other race-specific endeavors.
User Level(s): Novice, Intermediate, Advanced
Links:
Hal Higdon Website: http://www.halhigdon.com
Higdon Novice 1 Half Marathon: http://www.halhigdon.com/training/51131/Half-Marathon-Novice-1-Training-Program
Higdon Novice 1 Marathon: http://www.halhigdon.com/training/51137/Marathon-Novice-1-Training-Program
Higdon Intermediate 1 Half Marathon: http://www.halhigdon.com/training/64474/Half-Marathon-Walk-Training-Program-Intermediate-1
Higdon Intermediate 1 Marathon: http://www.halhigdon.com/training/51139/Marathon-Intermediate-1-Training-Program
Higdon Advanced Half Marathon: http://www.halhigdon.com/training/51133/Half-Marathon-Advanced-Training-Program
Higdon Advanced Marathon: http://www.halhigdon.com/training/51141/Marathon-Advanced-1-Training-Program
Higdon Dopey Challenge: http://www.halhigdon.com/writing/57107/Dopey Challenge Training Guide
Nike+ Run Club Training Plans
Nike has developed a training program geared for more advanced runners to help improve speed and overall running strength. The concept is a flexible weekly board of seven workouts that combine to put an emphasis on speed, strength and recovery. Each week, the plan gives seven options and you schedule the order in which you want to complete the workouts. Nike+ most recently designed the official training plan for the Chicago Marathon.
Time Commitment: Significant. For Half Marathon, expect to run a minimum of five days a week (seven if you’re seeking significant results), with two days of speed work and one day of endurance/long run. The other four days are set by the trainee on how long they feel they need to run to maintain training (suggestions will generally be 2-5 miles). Half Marathon program runs 14 weeks. For a full Marathon, expect the same over 18 weeks with non-speed/endurance run suggestions ranging anywhere from three to 10 miles.
Does This Plan Use Intervals? Not specifically. There is a heavy emphasis on speed/fartlek work in these training plans and the endurance runs are often encouraged to be done at a pace 60-90 seconds slower than what the runner may view as race day pace. With the other runs being open-ended, there is an opportunity for Intervals to be used on the non-speed/fartlek portions of the plan.
Potential Negatives: Other than the Speed Work, Endurance Run, Fartlek run each week, the runner is pretty much left to their own designs as to what to do for the remaining four days - maybe run whatever distance you feel in the suggested range, do some cross-training or just take the whole day off.
End Goal: The Nike+ Run Club plans are clearly designed to help with time improvement/PR goals for more experienced runners. They assume that runners are experienced at the distance they are training for and are looking to “up their game”.
User Level(s): Intermediate, Advanced
Links:
Nike+ Run Club Half Marathon Plan: http://www.nike.com/us/en_us/c/running/nike-run-club/training-plans/half-marathon#qNjNuWt5NI-1
Nike+ Run Club Marathon Plan: http://www.nike.com/us/en_us/c/running/nike-run-club/training-plans/marathon
Nike+ Chicago Marathon Plan: http://s3.nikecdn.com/events-platform/pre-prod/NET_Admin/faq/2016-08-27_822_MarathonTrainingPlan.pdf
Hansons Method
Not for the faint of heart, the title of their book pretty much says it all -- “Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way”. With a schedule that (to some) borders on grueling, the purpose of the plan is to train a runner to run on tired legs and ultimately preparing for the endurance event via cumulative fatigue.
Time Commitment: Very significant. Six days a week, minimum, with midweek runs of 10-12 miles being more common than not. On the flip side, your long run will max out at 16 miles - which is set to simulate the last 16 miles of a marathon, on tired legs. You will hit the 16-mile mark multiple times during the plan. The plans are 18 weeks in length.
Does This Plan Use Intervals? Not in the previously mentioned Run/Walk methodology. Speed and other workouts on this plan rely on specific pacing (5K, 10K, etc.), so it’s important that the runner have a firm grasp of what their specific pacing is for those mileage marks.
Potential Negatives: See “Time Commitment”. It’s significant. But, again, your max run for a marathon is going to be 16 miles (again, to simulate the last 16 miles of a marathon ... the Hansons plan likes to place emphasis on the last 16, not the first 20 miles of a marathon #Math) - so there is that. That said, the books don’t really offer up much deviation from plan like other plans - it’s pretty stringent. If you want to adjust the plan to meet a specific goal time, fitness level, etc. - it is possible with #Math to help you determine training times and intensity. It also factors in nutrition, hydration and other aspects outside of running. No cross training is involved in this plan, so be aware of that - it really is just about running and the miles. Also, familiarize yourself with VO2Max - this means a wearable device that can monitor your heart rate is a requirement for success with this plan.
End Goal: Personal Best or vast time improvement in a longer-distance endurance event (half marathon, full marathon).
User Level: Even though they offer a “Beginner Plan”, this plan is for the Advanced runner.
Links:
Hansons Marathon Book: https://www.amazon.com/Hansons-Mara...qid=1473834047&sr=8-1&keywords=hansons+method
Hansons Half-Marathon Book: https://www.amazon.com/Hansons-Half...qid=1473834047&sr=8-2&keywords=hansons+method
