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Marathon Training Plan
Hansons Advanced First Timer
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| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Week 1 |
Easy
6mi
Rest
0mi
Week 1
|
Easy
6mi
|
Rest
0mi
|
Easy
6mi
|
Easy
6mi
|
Rest
0mi
|
Easy
6mi
|
| Week 2 |
Easy
6mi
Rest
0mi
Week 2
|
Easy
6mi
|
Rest
0mi
|
Marathon Pace
4.5mi
6X800m MP; 6x400m jog recovery
Warm Down
1.5mi
Warm Up
1.5mi
|
Easy
4mi
|
Easy
4mi
|
Long Run
8mi
|
| Week 3 |
Rest
0mi
Week 3
Easy
6mi
|
Warm Up
1.5mi
Warm Down
1.5mi
Tempo
6mi
12x400m at 10k pace; 12 x400m jog recovery
|
Rest
0mi
|
Easy
6mi
|
Easy
6mi
|
Easy
4mi
|
Long Run
10mi
|
| Week 4 |
Rest
0mi
Week 4
Easy
6mi
|
Tempo
5mi
8x600m at 10k pace; 8 x400m jog recovery
Warm Down
1.5mi
Warm Up
1.5mi
|
Rest
0mi
|
Easy
6mi
|
Warm Down
1.5mi
Marathon Pace
5mi
4x1mile MP; 4x400m jog recovery
Warm Up
1.5mi
|
Easy
6mi
|
Long Run
8mi
|
| Week 5 |
Rest
0mi
Week 5
Easy
6mi
|
Warm Up
1.5mi
Tempo
4.5mi
6x800m at 10k pace; 8 x400m jog recovery
Warm Down
1.5mi
|
Rest
0mi
|
Warm Up
1.5mi
Warm Down
1.5mi
Marathon Pace
5mi
2x2mile MP; 2x800m jog recovery
|
Easy
6mi
|
Easy
6mi
|
Long Run
10mi
|
| Week 6 |
Rest
0mi
Week 6
Easy
6mi
|
Tempo
4.5mi
5x1000m at 10k pace; 5 x400m jog recovery
Warm Up
1.5mi
Warm Down
1.5mi
|
Rest
0mi
|
Easy
8mi
|
Easy
6mi
|
Easy
6mi
|
Warm Down
2mi
Warm Up
2mi
Marathon Pace
6mi
|
| Week 7 |
Easy
6mi
Rest
0mi
Week 7
|
Warm Up
1.5mi
Tempo
4mi
4x1200m at 10k pace; 4x400m jog recovery
Warm Down
1.5mi
|
Rest
0mi
|
Warm Up
1.5mi
Marathon Pace
7.5mi
3-2-1 mile MP; 3x800m jog recovery
Warm Down
1.5mi
|
Easy
4mi
|
Easy
6mi
|
Long Run
10mi
|
| Week 8 |
Rest
0mi
Week 8
Easy
6mi
|
Warm Down
1.5mi
Tempo
5mi
4x1mile at MP-10s pace; 4x400m jog recovery
Warm Up
1.5mi
|
Rest
0mi
|
Warm Down
1.5mi
Marathon Pace
7.5mi
2x3mile MP; 2x1mile jog recovery
Warm Up
1.5mi
|
Easy
4mi
|
Easy
8mi
|
Long Run
14mi
|
| Week 9 |
Rest
0mi
Week 9
Easy
6mi
|
Warm Down
1.5mi
Tempo
5mi
4x1mile at MP-10s pace; 4x400m jog recovery
Warm Up
1.5mi
|
Rest
0mi
|
Marathon Pace
7.5mi
2x3mile MP; 2x1mile jog recovery
Warm Up
1.5mi
Warm Down
1.5mi
|
Easy
4mi
|
Easy
8mi
|
Long Run
14mi
|
| Week 10 |
Easy
6mi
Rest
0mi
Week 10
|
Tempo
8mi
4x1.5mile at MP-10s pace; 4x800m jog recovery
Warm Down
1.5mi
Warm Up
1.5mi
|
Rest
0mi
|
Long Run
10mi
|
Easy
6mi
|
Easy
8mi
|
Warm Down
2mi
Warm Up
2mi
Marathon Pace
8mi
|
| Week 11 |
Rest
0mi
Week 11
Easy
6mi
|
Tempo
7.5mi
6x1mile at MP-10s pace; 4x400m jog recovery
Warm Up
1.5mi
Warm Down
1.5mi
|
Rest
0mi
|
Warm Up
1.5mi
Marathon Pace
8.5mi
2-3-2 mile MP; 3x800m jog recovery
Warm Down
1.5mi
|
Easy
4mi
|
Easy
10mi
|
Long Run
16mi
|
| Week 12 |
Easy
6mi
Rest
0mi
Week 12
|
Warm Down
1.5mi
Tempo
7.5mi
3x2mile at MP-10s pace; 3x800m jog recovery
Warm Up
1.5mi
|
Rest
0mi
|
Medium Long Run
12mi
|
Easy
6mi
|
Easy
8mi
|
Warm Up
1.5mi
Marathon Pace
10mi
Warm Down
1.5mi
|
| Week 13 |
Rest
0mi
Week 13
Easy
6mi
|
Warm Down
1.5mi
Warm Up
1.5mi
Tempo
7.5mi
3-2-1 mile at MP-10s pace; 3x800m jog recovery
|
Rest
0mi
|
Warm Up
1.5mi
Marathon Pace
10mi
2x4 mile MP; 2x1 mile jog recovery
Warm Down
1.5mi
|
Easy
6mi
|
Easy
10mi
|
Long Run
16mi
|
| Week 14 |
Easy
6mi
Rest
0mi
Week 14
|
Warm Up
1.5mi
Tempo
7.5mi
3x2mile at MP-10s pace; 3x800m jog recovery
Warm Down
1.5mi
|
Rest
0mi
|
Medium Long Run
12mi
|
Easy
6mi
|
Easy
8mi
|
Warm Down
1.5mi
Marathon Pace
10mi
Warm Up
1.5mi
|
| Week 15 |
Easy
6mi
Rest
0mi
Week 15
|
Warm Up
1.5mi
Warm Down
1.5mi
Tempo
4.5mi
6x800m at 10k pace; 6x400m jog recovery
|
Rest
0mi
|
Warm Down
1.5mi
Warm Up
1.5mi
Marathon Pace
9.5mi
3-2-3 mile MP; 3x800m jog recovery
|
Easy
6mi
|
Easy
10mi
|
Long Run
16mi
|
| Week 16 |
Easy
6mi
Rest
0mi
Week 16
|
Tempo
8mi
2x3mile at MP-10s pace; 2x1 mile jog recovery
Warm Up
1.5mi
Warm Down
1.5mi
|
Rest
0mi
|
Medium Long Run
12mi
|
Easy
6mi
|
Easy
8mi
|
Warm Down
1.5mi
Warm Up
1.5mi
Marathon Pace
10mi
|
| Week 17 |
Easy
4mi
Rest
0mi
Week 17
|
Easy
6mi
|
Warm Up
1.5mi
Tempo
7.5mi
6x1 mile at MP-10s pace; 6x400m jog recovery
Warm Down
1.5mi
|
Rest
0mi
|
Easy
4mi
|
Easy
6mi
|
Long Run
12mi
|
| Week 18 |
Easy
4mi
Rest
0mi
Week 18
|
Easy
6mi
|
Warm Up
1.5mi
Easy
8mi
Including 3x2 minute at MP; 2 minute jog recoveries
Warm Down
1.5mi
|
Easy
4mi
|
Easy
3mi
|
Race
26.2mi
|