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Marathon Training Plan
Hansons First Marathon - "From Scratch" 18 week plan
Lifted from the Hanson First Marathon plan book, with a correction made for the final week misprintSign In or Register to add this to your Fetch training planner.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Week 1 |
Easy
3mi
|
Easy
3mi
|
Easy
3mi
|
Easy
3mi
|
Easy
5mi
|
||
| Week 2 |
Easy
4mi
|
Easy
4mi
|
Easy
4mi
|
Easy
4mi
|
Easy
6mi
|
||
| Week 3 |
Easy
4mi
|
Easy
5mi
|
Easy
5mi
|
Easy
4mi
|
Easy
8mi
|
||
| Week 4 |
Easy
4mi
|
Intervals
7.5mi
6x800m at MP 400m jog recovery plus 1.5m WU and 1.5m CD
|
Easy
5mi
|
Easy
5mi
|
Long Run
10mi
|
||
| Week 5 |
Easy
4mi
|
Intervals
8mi
4x1 mile at MP 400m recovery plus 1.5m WU and 1.5m CD
|
Easy
6mi
|
Easy
6mi
|
Long Run
10mi
|
||
| Week 6 |
Easy
4mi
|
Intervals
9mi
12x400m at 10k pace 400m jog recovery plus 1.5m WU and 1.5m CD
|
Easy
6mi
|
Easy
6mi
|
Marathon Pace
7mi
4m at MP plus 1.5m WU and 1.5m CD
|
||
| Week 7 |
Easy
4mi
|
Intervals
7.5mi
6x800m at 10k pace 400m recovery plus 1.5m WU and 1.5m CD
|
Easy
6mi
|
Easy
6mi
|
Long Run
12mi
|
||
| Week 8 |
Easy
6mi
|
Intervals
7mi
5x1k at 10k 400m jog recovery plus 1.5m WU and 1.5m CD
|
Easy
8mi
|
Marathon Pace
11mi
8m at MP plus 1.5m WU and 1.5m CD
|
|||
| Week 9 |
Easy
6mi
|
Intervals
7mi
4x1200m at 10k pace 400m jog recovery plus 1.5m WU and 1.5m CD
|
Easy
4mi
|
Easy
8mi
|
Long Run
14mi
|
||
| Week 10 |
Easy
6mi
|
Intervals
7.5mi
6x800m at 10k pace 400m jog recovery plus 1.5m WU and 1.5m CD
|
Easy
4mi
|
Easy
8mi
|
Marathon Pace
11mi
8m at MP plus 1.5m WU and 1.5m CD
|
||
| Week 11 |
Easy
6mi
|
Intervals
10.5mi
6x1m at MP-10smile 400m jog recovery plus 1.5m WU and 1.5m CD
|
Easy
4mi
|
Easy
10mi
|
Long Run
16mi
|
||
| Week 12 |
Easy
6mi
|
Intervals
11mi
4x1.5m at MP-10smile 0.5m jog recovery plus 1.5m WU and 1.5m CD
|
Easy
6mi
|
Easy
8mi
|
Marathon Pace
13mi
10m at MP plus 1.5m WU and 1.5m CD
|
||
| Week 13 |
Easy
6mi
|
Intervals
10.5mi
3x2m at MP-10smile 0.5m jog recovery plus 1.5m WU and 1.5m CD
|
Easy
4mi
|
Easy
10mi
|
Long Run
16mi
|
||
| Week 14 |
Easy
6mi
|
Intervals
11mi
2x3m at MP-10smile 1m jog recovery plus 1.5m WU and 1.5m CD
|
Easy
6mi
|
Easy
8mi
|
Marathon Pace
13mi
10m at MP plus 1.5m WU and 1.5m CD
|
||
| Week 15 |
Easy
6mi
|
Intervals
10.5mi
3x2m at MP-10smile 0.5m jog recovery plus 1.5m WU and 1.5m CD
|
Easy
4mi
|
Easy
10mi
|
Long Run
16mi
|
||
| Week 16 |
Easy
6mi
|
Intervals
11mi
4x1.5m at MP-10smile 0.5m jog recovery plus 1.5m WU and 1.5m CD
|
Easy
6mi
|
Easy
8mi
|
Marathon Pace
13mi
10m at MP plus 1.5m WU and 1.5m CD
|
||
| Week 17 |
Easy
6mi
|
Intervals
10.5mi
6x1m at MP-10smile 0.5m jog recovery plus 1.5m WU and 1.5m CD
|
Easy
4mi
|
Easy
6mi
|
Long Run
12mi
|
||
| Week 18 |
Easy
6mi
|
Easy
9mi
Including 3x2minutes at MP 2 minute jog recovery plus 1.5m WU and 1.5m CD
|
Easy
4mi
|
Easy
3mi
00:30:00
Shakeout 30 minutes
|
Race
26.2mi
|