Coach Styles — Detailed Guide

This style uses a scientific approach with the VDOT system to calculate precise training paces across 5 zones: Easy (E), Marathon (M), Threshold (T), Interval (I), and Repetition (R). Every workout has a specific physiological purpose.

Data-driven runners who want scientific precision. Works for all distances from 800m to marathon. Especially effective for runners who want to understand WHY they are running at each pace.

• VDOT-based pace calculator — exact paces for every workout type
• 5 distinct training zones with specific physiological targets
• Structured mesocycles with progressive overload

Build phase, sub-4:00 marathoner, VDOT 42

This style is built on cumulative fatigue: running on tired legs teaches your body to perform when fatigued (like the last miles of a marathon). Long runs are capped at 26km (16 miles) because the accumulated fatigue from 6 days/week training means your legs are already pre-fatigued.

Marathon and half marathon runners with time to train 6 days per week. Ideal for runners who want high-frequency, moderate-volume training that simulates race-day fatigue.

• High frequency — 6 runs per week with strategic fatigue accumulation
• Shorter long runs (max 26km) but on already-tired legs
• Three quality sessions per week: speed, strength/tempo, long run

Build phase, marathon runner, 6 days/week

This style emphasizes high weekly mileage (55-85+ miles/week for marathon) combined with lactate threshold workouts. The plans are volume-heavy with a strong aerobic base, supplemented by marathon-pace and VO2max sessions.

Experienced runners with a solid mileage base who want to push performance. Best for those training for half marathon or marathon who can handle 5-7 days of running.

• High mileage programs (55-85+ miles/week for marathon prep)
• Emphasis on lactate threshold and marathon-pace runs
• Progressive long runs with mixed-pace segments

Build phase, 100km/week, marathon focus

Research shows elite endurance athletes train in a polarized distribution: ~80% of sessions at low intensity and ~20% at high intensity, avoiding the moderate "grey zone." This maximizes adaptation while minimizing fatigue.

Runners at any level who tend to run too hard on easy days and too easy on hard days. Excellent for those recovering from overtraining or wanting a sustainable long-term approach.

• Clear intensity distribution — 80% low, 20% high, minimal moderate
• Hard days hard, easy days genuinely easy
• Research-backed approach from studying Olympic-level athletes

Polarized week, 80/20 distribution

Galloway's Run-Walk-Run method uses planned walk breaks during runs to reduce impact, delay fatigue, and prevent injury. This isn't about being slow — it's about running smarter and finishing strong.

Beginners, injury-prone runners, older athletes, and anyone focused on completing their first half or full marathon without getting hurt.

• Strategic walk breaks (e.g. run 4 min / walk 1 min) to reduce injury risk
• Accessible for all fitness levels including complete beginners
• Focus on finishing healthy rather than maximizing speed

Half marathon build, Run 4min / Walk 1min

Fitzgerald applies the 80/20 principle: 80% of running should be at low intensity (below ventilatory threshold) and 20% at moderate-to-high intensity. This mirrors how elite runners actually train and produces optimal adaptations.

Runners who want to improve but tend to make every run a moderate effort. Great for those seeking performance breakthroughs by embracing easy running.

• 80% of volume at genuinely easy effort (conversational)
• 20% at moderate-to-high intensity for fitness stimulus
• Structured approach that prevents chronic moderate-intensity training

80/20 distribution, marathon build phase

Higdon provides straightforward, time-tested plans with clear weekly progressions. His approach is simple: gradually increase mileage, include one long run per week, take rest days seriously, and taper properly before race day.

First-time marathoners and half-marathoners who want a clear, no-nonsense plan to follow. Also great for experienced runners who prefer simplicity over complexity.

• Multiple levels (Novice 1/2, Intermediate 1/2, Advanced) for all abilities
• Clear weekly structure with predictable progression
• Strong emphasis on rest days and long run progression

Intermediate 1, marathon build, week 8 of 18

The MAF (Maximum Aerobic Function) method uses the 180-formula (180 minus age) to set a maximum heart rate for training. All training stays at or below this heart rate, building an enormous aerobic base and fat-burning capacity.

Runners building a base, recovering from injury or burnout, or those who want to develop long-term aerobic fitness. Excellent for ultra-distance preparation.

• Simple HR cap: 180 minus your age = max training heart rate
• Pure aerobic development — builds fat-burning endurance
• MAF test to track aerobic progress over months

Base building, age 35, MAF HR cap 145bpm