Popular Training Frameworks: Hal Higdon, Jack Daniels, 80/20 Running (Pros & Cons)

Picking a Marathon Plan? Let’s Talk Real Options

Picking a marathon plan? Yeah, it’s like walking into a buffet when you’re starving. Everything looks good, but one wrong dish (or workout) and you’re spending race day on fumes by mile 18.

I’ve been there. My first training cycle was a mess—I tried mixing everything: a little Higdon, some tempo stuff, tossed in random long runs. It was chaos until I finally stuck to one path that made sense.

So let’s break this down the way I wish someone had done for me.

We’ll cover three big names: Hal Higdon (the OG beginner plan), Jack Daniels (the data guy, not the whiskey), and 80/20 (the “slow down to speed up” approach). I’ll also touch on a few others—Hansons, Galloway, FIRST—and give you the real deal: what works, what’s tough, and who it’s best for.

Let’s go.

Hal Higdon’s Novice Plan – The Gentle Entry Point

What It Looks Like

Hal’s been guiding first-timers since before most of us were born. His Novice 1 and Novice 2 marathon plans are dead simple: 18 weeks, 4 runs a week, one day to cross-train, two full rest days.

You’ll hit easy runs midweek, a long one on Sunday, and if you’re doing Novice 2, a light Saturday jog too. There’s no speedwork—none. Just slow, steady miles to build your base.

• Novice 1 Structure: 18 weeks, run on Wed/Thu/Sat/Sun, one day cross-train, two rest days. Long runs go from 6–8 miles early on, topping out at 18–20.
• Main Goal: Time on your feet. Hal’s mindset is basically: “Just keep showing up and finish your miles”.

He even has a 30-week pre-training plan if you’re coming in from the couch. It’s literally training before the training. That’s how beginner-friendly it is.

Pros

• Perfect for newbies: Low mileage, slow build. You don’t need to obsess over pace or fancy gear. Just follow the plan.
• Low risk of injury: The easy runs and built-in rest days are a lifesaver, especially if you’re heavier, older, or coming back from injury.
• No pace calculators needed: You don’t need a GPS watch or VDOT chart. Just lace up, go slow, and check off your run.

Cons

• No speedwork: If you’re dreaming of a strong finish or chasing a time goal, this plan won’t prep your legs for race-day surges.
• Too easy for some: If you’ve already run a few 10Ks or like structure, the plan might feel too relaxed.
  But hey—according to Runner’s World, newbies often go too hard too soon, so that “easiness” might save you from injury.
• Back-to-back run warning: Novice 2 throws in a Saturday run before your Sunday long run. It’s sneaky. You’ll hate it—but it’s good for building grit on tired legs.

Real Talk: Who This Is For

Hal’s plan is for anyone who just wants to cross that finish line without drama or destroyed knees.

New runners. Bigger runners. Comeback runners. If you’ve ever struggled to finish a 5K, this plan will feel doable.

I had a client who’d never run more than 5 miles straight. We started her on Novice 1. She told me those first gentle weeks made her feel “safe”—her word, not mine. And you know what? On race day she finished strong, smiling, and asking where the cupcakes were.

That’s a win.

As one runner on Reddit put it: Hal’s plans are “great for novice runners or people that do not want to really go ‘all in’ and chase PBs. It can be summed up as ‘just get the miles in’”.

If your goal is to survive 26.2 without losing toenails or crying in the porta-potty—Hal’s your guy.

Simple. Solid. And easy to stick to.

Jack Daniels’ Running Formula – The Data-Driven Strategist

What It Looks Like

Jack Daniels (the coach, not the booze) is one of the smartest guys in running. His plans are science all the way—no fluff.

He created the “2Q” marathon plan, and it’s all about using your current race fitness (your VDOT score) to dial in training paces exactly.

In plain English? You plug in a recent race time, get a fitness score (VDOT), and that number tells you what pace to run each type of workout—easy runs, tempo, intervals, all of it.

• VDOT System: Run a race, plug in the time, get a VDOT score, and boom—you’ve got your workout paces.
• 2Q Setup: Two quality workouts per week (hence the name). Example from Week 10: one 16-mile run with 10 miles at marathon pace, and another session like 6×1K intervals. Plus 4 easy recovery runs.
• Intensity Split: 80–90% of your miles stay easy. That’s your aerobic base. But 10–20% of the week gets spicy: tempo, intervals, and VO₂max work.

Pros

• Everything is precise: You never have to guess how fast to run. Daniels gives you exact numbers. It’s like having a GPS inside your brain.
• It’s science-backed: His stuff is built on decades of research—VO₂max, lactate threshold, aerobic systems, all of it. You’re training the body like a machine, one system at a time.
• Works for any level: Whether you run a 20-minute 5K or a 40-minute 5K, the system adjusts to your fitness. It scales.

Cons

• It’s a brain workout too: Terms like “T pace,” “I pace,” and “VDOT” take time to understand. You’ll need to study his charts—or download an app. It’s not a plug-and-play plan.
• Workouts are brutal: Two hard sessions a week? That’s intense. If your recovery sucks or you’re juggling work/life stress, this can wear you down.
  Some coaches warn that while Daniels is designed to avoid overtraining, it can backfire if you’re not careful [runtothefinish.com].
• No slacking allowed: Skip a few key workouts or mess with the paces, and it kind of throws off the whole structure. This plan expects discipline and a solid base to start with.

Real Talk – Who Daniels Works For

Daniels is the go-to plan if you’re the kind of runner who geeks out over pace charts, hits refresh on your Strava splits, or maybe ran cross-country back in the day.

You love structure. You want every advantage. If you’re chasing a BQ or hungry for a PR, this plan gives you a clear, no-fluff roadmap.

I used Daniels’ 2Q plan for my second marathon cycle. It felt like a science experiment – every workout dialed in based on my last 10K time. Stuff like: “4×1 mile at 5K pace with 2-min recovery.”

On paper? Precise. In practice? Brutal. I hit a PR, sure. But halfway through the week, I remember thinking, “Did I jump in too deep?” It was a big jump from what I’d done before.

That said, I’ve seen it work wonders. One friend ran a 45-minute 10K, switched to Daniels, and cut three minutes by race day.

But it’s not for everyone. I’ve also watched runners crash and burn because they pushed too hard, too soon.

One review summed it up perfectly:
“Intensity is dramatically higher than what many newbies have been doing, which leads to injury. Too much, too intense, too soon.”

Bottom line: Daniels is for the serious runners. If you’ve already built a strong base and want a detailed plan to level up, this might be your next step.

But if you’re just starting out and hoping to cross the finish line in one piece, this plan could be overkill.

80/20 Running – Keep It Easy, Then Earn the Hard

What It Looks Like

Matt Fitzgerald’s 80/20 approach isn’t some rigid schedule—it’s a mindset. The idea? Keep 80% of your running super easy, and let the other 20% be where you push.

That means for every five runs, four should feel like a jog-and-chat pace. No ego. No chasing pace. Just time on feet.

In real life, that might look like five days a week of running: four of them slow enough to talk without huffing, and one where you turn up the heat (think intervals or tempo). Sometimes the split even happens inside a single run—like using easy 4-mile cooldowns after a tough track session.

Science is all over this. Research shows this kind of training leads to faster improvements than going hard too often. Elites like Kipchoge already train this way, and everyday runners improve more doing 80/20 than those who split their effort 50/50.

One study found the 80/20 crew shaved off 5% from their 10K time, while the 50/50 folks only managed 3.5%.

But let me be real—“easy” means easy. Slower than you’re probably comfortable with. It’s the kind of pace where you can hold a full conversation and barely notice your breathing.

• Example Week: Running 40 miles? Then roughly 32 miles should be at that chill Zone 1 effort, and only about 8 miles at faster paces.
• How to Track It: You’ll need some tools—a heart rate monitor or pace chart—to keep yourself honest.

Pros & Cons of 80/20

Pros:

• Endurance without overkill: You build serious aerobic strength without always being sore or dragging. It lets you stack volume without digging yourself into a hole. That’s why some experts call 80/20 the “holy grail” for fitness.
• Less burnout: You stop making the classic mistake of running every day too hard. Studies show that most casual runners naturally end up in that 50/50 gray zone, and it just stalls progress. The shift to 80/20 leads to better results.
• Flexible: You can slap the 80/20 rule onto almost any plan—Higdon, Daniels, whatever. Just shift more of your runs into the easy bucket.

Cons:

• Hard to go slow: Most runners think they’re running easy when they’re really hovering in “kinda-hard” territory. It takes real discipline (and maybe a heart rate monitor) to run truly slow enough.
• Takes planning: If you only run three or four times a week, getting the math right on 80/20 gets tricky. You’ll have to be intentional about intensity.
• Can feel boring: If you love hammering workouts, easy miles might feel like watching paint dry. You’ve gotta trust that the slow stuff pays off later.

Who’s It Really For?

Honestly? This method saved my legs. I started adding 80/20 into my training when I noticed I was always sore—even on rest days.

A few weeks in, things felt different. I had bounce again. I was recovering better and actually running faster, even though I hadn’t added any mileage.

One of the masters runners I coach was grinding through speed sessions and battling plantar fasciitis. I told him to dial it back—go 80/20. A few months later, he ran a stronger marathon than ever, and his body held up.

And science backs this up: even runners doing less mileage saw similar results to those pushing hard all the time.

Yeah, you’ll need a GPS watch or heart-rate strap to keep yourself honest. But once you commit to the “slow is fast” philosophy, it’s freeing.

One researcher even said 80/20 might help casual runners more than elites, since most of us tend to overdo it.

So if you’re always tired, battling little injuries, or just want a smarter way to improve, 80/20 is worth trying.

Just remember—it only works if you actually stick to the easy 80%.

Quick Hits – Other Plans Worth Knowing

Hansons Marathon Method

Built by the Hansons brothers (who’ve been coaching for decades), this plan is all about grinding on tired legs.

You run six days a week, keep your long run capped at 16 miles, and rely on accumulated fatigue to mimic race day.

• Volume: 50–60 miles a week for intermediate runners.
• Workouts: Three quality sessions per week—speed, tempo, and long run.
• Long run strategy: 16 miles max, because they focus on density over distance.
• Race-pace focus: You get tons of practice at your marathon pace.

Pros: No soul-crushing 20-mile long runs. You train your body to handle fatigue while still hitting goal pace. Even pros like Des Linden have used it.

Cons: You’ll be tired. A lot. The plan even admits it: “constant fatigue” and injury risk are part of the deal. It’s not for beginners—you need a solid base to survive the weekly grind.

Jeff Galloway’s Run-Walk Method

Galloway was ahead of his time. He built his program on the idea that walk breaks can help you run farther, faster, and stay healthier.

• Every run includes walk intervals (like run 9 min, walk 1 min—repeat).
• These are planned, not “walk when you’re tired” breaks.
• Most weeks include 3–4 run/walk days and one walking or cross-training day.

Pros: Walk breaks protect your muscles and help you recover quicker (runtothefinish.com). Beginners and heavier runners especially love it—it’s low strain but still builds endurance.

Cons: Some “serious” runners turn their nose up at walk breaks. Joke’s on them—Ryan Hall (yes, that Ryan Hall) used run/walk intervals in training.

The only downside? Galloway’s basic plans skip most speedwork, so if you crave intervals or track reps, you’ll need to add them in.

FIRST / Run Less, Run Faster

If you’re short on time but still want to hit that finish line hard, the FIRST plan—short for Furman Institute of Running and Scientific Training—might catch your eye. It’s from the book Run Less, Run Faster, and here’s the twist: you only run three times a week.

That’s right. Three.

But don’t let the low mileage fool you. These aren’t chill jogs through the park.

Each week gives you:

• One interval session (think speedwork)
• One tempo run
• One long run

And that’s it for running. The rest of your training week leans on intense cross-training—like biking or swimming—to boost aerobic fitness without pounding the pavement.

Even the long runs in this plan—usually 16 to 20 miles—are done at fairly challenging paces. No lazy weekend slogs here.

The book’s core idea is: quality over quantity.

📌 Key takeaways from the program:

• “Less is more”: Just three runs per week, all high-quality.
• Structured workouts: Every week includes a tempo, an interval, and a long run.
• Cross-training: Replace the easy stuff with 2 solid cross-training days instead.
• Dialed-in pacing: Every session is based on your recent 10K time. Which means even with fewer runs, you’re still pushing hard.

Who this works for:

• Runners juggling tight schedules
• Athletes who thrive on intensity and variety

What to watch out for:

• It’s not for beginners. At all. No easy runs means your body’s constantly working near the edge, and if your base isn’t strong, that’s a recipe for injury (runtothefinish.com).
• Also, if you’re injury-prone or just coming back after a break, this plan might hit too hard too fast.

Side-by-Side Training Plan Breakdown

How to Pick a Training Plan That Actually Works for You

Okay—so which plan is your plan? Before you get lost in all the fancy options, ask yourself a few real questions.

What’s the goal?

• Want to just finish the race and have fun? Go easy—Hal, Galloway, or even a simplified Daniels plan.
• Want a shiny new PR? Then you’ll want to lean into Daniels or Hansons. Those plans bring the heat.

How many days can you really run?

Be honest. Not what you wish you could do—what your life can actually handle.

• Got time for 3 runs? Try FIRST, Galloway, or a low-frequency 80/20 setup.
• Got the freedom to train 5–6 days? Your menu just got bigger.

What’s your fitness level right now?

• If you’ve never run close to 13.1 miles, you’ll want a longer, easier plan—maybe 18 weeks or more.
• If you’ve got a solid base already, you can get away with something shorter and tougher.

Are you a data junkie or a ‘run-by-feel’ type?

• If you love numbers and pacing charts, Daniels or FIRST will give you plenty to chew on.
• If you’re more “just let me run,” Hal or 80/20 will feel less rigid.

Injury-prone or heavier build?

• Lean into gentler stuff—Galloway, Hal, or 80/20. These plans won’t beat you up.
• Already running consistently and injury-free? Daniels or Hansons might be a good challenge.

How much brain space can you give this?

Some folks love the details—splits, paces, pacing zones. Others just want to run and move on with their day.

If the thought of tracking everything stresses you out, skip the more complex plans and go simple.

👟 Coach’s tip: You can mix and match.

You don’t have to follow a plan like it’s sacred scripture. I’ve had runners start with Hal Higdon’s schedule to build consistency, then plug in some Daniels-style workouts later in the cycle.

I’ve also seen people do Hansons with a bit more flexibility—backing off the paces just enough to avoid injury.

Your plan should fit you, not the other way around.

The Real-Runner Truth: What I’ve Tried and Learned

I’ve run through most of these programs myself—and coached runners through them too.

When I was starting out, Hal Higdon’s Novice plan was my go-to. It was steady, predictable, and didn’t overwhelm me. I finished my first marathon because of that structure—and because I took it one run at a time, just like Hal says.

Later on, once I got the “I want a faster time” itch, I jumped into Daniels’ 2Q plan. That thing is like lab science—every run had a label, and every workout had a purpose. I shaved 15 minutes off my marathon time with that plan… but I also pulled a calf muscle halfway through. It works—but it’s a shock to the system if your body’s not ready.

These days? I’m all in on 80/20. Most of my runs are slow enough to carry a conversation, and I sprinkle in just one speed session a week. I recover faster. I enjoy training more. I run smarter—not harder—and I’ve been able to stay consistent without breaking down.

If I could go back and give my younger self advice, it’d be this:
“Slow the hell down on your easy runs. You’re not doing yourself any favors by turning recovery days into tempo runs.”

Another hard-earned lesson: consistency > complexity.

Even the best plan will fail if you’re skipping workouts or pushing too hard.

I’ve learned to always look two days ahead—if I’ve got a big workout tomorrow, I don’t play hero today. That mindset has saved me more than once.

Final Words: The Best Plan Is the One You Stick To

Forget the fancy lingo. The perfect plan is the one you can actually do—the one that gets you out the door.

Track your weekly wins. Celebrate small progress. And remember: if it’s burning you out, it’s okay to pivot. Take a rest day. Borrow a page from another plan. Make it yours.

I’ve coached runners who mixed Hal’s structure with a dose of Daniels pacing. I’ve seen runners start out with Galloway walk breaks and finish strong using Hansons-style mileage.

Hybrids work. Don’t be afraid to experiment—just don’t quit.

At the end of the day, the only way to the finish line is to keep showing up.

Whether you’re going “slow and steady” like Higdon, chasing numbers with Daniels, or cruising with the 80/20 crew—stick with it. You’ve got this.

👉 What’s your training style? Are you the steady Hal type or the data-hungry Daniels runner? Drop a comment and let’s talk training!