Advanced Marathon Training Plan Comparison - Higdon Versus Pfitzinger

Marathon Training Plan Comparison - Higdon Advanced II Plan versus Pfitzinger 18-70 Plan For the introduction and summary, see the original blog post on Predawn RunnerElement Higdon Advanced II Plan Pfitzinger 55-70 Mile Plan (18 weeks) AdvantageStructure Employs the same weekly rhythm with Uses periodization approach to structure plan in Pfitzinger - the structure brings you incremental increases in the length of each run "mesocycles" focusing on specific physiological to higher mileage quickly and over the course of the program. Subtle changes gains in each phase - endurance, lactate provides more variety in your training in the type of "hard" workouts (hills, intervals, threshold, race preparation, taper. tempo) each week.Weekly Rhythm Each week is pretty similar - easy, hard (hills, While there are patterns, the weeks are a bit more Pfitzinger - again, the variety in the tempo, or interval), easy, hard (tempo or pace), fluid in general - with less "hard" (at least, in weekly schedule is more interesting rest, medium-long (some at pace), long. As such, speed terms) workouts, you run less risk of facing and a bit easier to employ some it can be a bit difficult to move the schedule back-to-back hard workouts. In fact, some flexibility when hurdles arise. around if you have to miss a workout. "moderate" workouts (i.e., medium long runs) follow "hard" workouts (intervals)Total Mileage Total of 750 miles (roughly), starts at around 33 Total of 1100 miles (roughly) - starts at 53 miles Pfitzinger - by a wide margin. miles and peaks around 55 miles in week 15. and peaks at 70 miles in week 13.Speedwork Incorporates 800s (starting at 4 repeats, peaking These dont start until week 10 and then start to Pfitzinger - originally thought Higdon(Intervals) at 8 repeats) every third week for a total of 6 appear weekly at week 12, with a distance varying had the edge here, but the 800s are sessions, including some 400s in the last week of from 600-1200m, plus some 1600s during the pretty weak, and it is better to replace the taper. taper for a total of 6 sessions. some with 1600s.Tempo The tempo formula is confusing and, bluntly, the The tempo runs are aggressive, starting at 4 miles Pfitzinger - Higdon has more such workout is too easy - 30 to 45 minutes, reaching at half-marathon to 10K pace and finishing at 7 workouts, but his formula for them is 10K pace only in the middle 2-3 minutes. While miles - a really tough workout. With 7 such too easy for an advanced frequent, their utility is limited in building your workouts in the plan, they are infrequent but marathoner. ability to run at lactate threshold. effective (and downright scary, at times).Strides Doesnt prescribe, or even mention, strides in any Incoroporates strides weekly, either in the 8-11 Pfitzinger - running strides regularly of the workout plans, at any level. mile "general aerobic" runs or, with a reduced recruits your fast twitch muscles and count, in some recovery runs, which is an improves your running form and interesting way to spice up a recovery workout. efficiency, without being too taxing of a workout.

Marathon Training Plan Comparison - Higdon Advanced II Plan versus Pfitzinger 18-70 Plan For the introduction and summary, see the original blog post on Predawn RunnerElement Higdon Advanced II Plan Pfitzinger 55-70 Mile Plan (18 weeks) AdvantageHills Prescribes 400m hill repeats, every 3rd week, No mention of hill training. Higdon - while the value of hill starting at 3 and ending at 7 - these are tough repeats may be debatable, it is far workouts. better to include some hill work for any type of marathon, especially a hilly one.Marathon Pace Prescribes both short (3 - 5 mile) and medium (6 - Incorporates 3 marathon pace workouts of 10 to Tie - Higdons 3 mile pace runs are a 10 mile) dedicated marathon pace efforts on a 14 miles within long runs of 15 to 18 miles. waste of time, but there are far many frequent basis. more "pace miles" in the program. However, Pfitzingers approach of making them longer and within long runs better mimics marathon conditions.Long Runs Starts at 10 miles, peaks at 20 miles, a total of 3 Starts at 15 miles, peaks at 22 miles, 4 runs of 20 Pfitzinger - an advanced marathon 20-mile runs. Advocates making every other one miles or more. Advocates running these easy plan should start with more than 10 a "3/1", where the first 75% is easy and the last (marathon pace + 10-20%), but progressive. miles for the long run and do more 25% is at a pace slightly slower than marathon 20+ work than Higdon calls for. pace.Recovery 2 recovery runs per week, 3 - 5 miles each 2 - 3 recovery runs per week, 4 - 7 miles each, Pfitzinger - again, a 3 mile run is a including doubles later in the program (and waste of time for an advanced incorporating strides) marathoner.Stepback Weeks Significant mileage reduction (~30%) every third Only two slight stepback weeks, each around 15% Pfitzinger - Higdons stepback week, long run drops from 20 to 12 miles during below the typical weeks mileage for that point in weeks, especially the long runs, are latter half of program. the cycle. just too easy.Taper 3 week taper, with mileage at 75%, 50%, and 20% 3 week taper, with mileage at 80%, 60%, and 40% Pfitzinger - just like for the stepback (before the marathon) of peak volume. (before the marathon) of peak volume. Maintains weeks, Higdon cuts too far too fast. Significantly reduces quality workout intensity one intense workout per week. Pfitzingers program leaves you (time/repeats). sharper.Overall Program betrays its "beginner" roots. More specifically targeted at developing key Pfitzinger physilogical attributes of the marathoner

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Advanced Marathon Training Plan Comparison - Higdon Versus Pfitzinger

by Greg Strosaker

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