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Hanson Marathon Training Plan
Hanson Plan
Weeks to go Monday Tuesday Wednesday Thursday** Friday Saturday Sunday Miles*
18 off 6 6 6 8 26
17 6 12 x 400, 400 rec off 6 6 6 8 40
16 6 8 x 600, 400 rec off tempo-6 7 6 10 44
15 6 6 x 800, 400 rec off tempo-6 6 8 8 42.5
14 6 5 x 1000, 400 rec off tempo-6 7 6 12 45.4
13 6 4 x 1200, 400 rec off tempo-7 6 10 8 45
12 6 4,8,12,16,12,8 400 rec off tempo-7 7 8 14 52.3
11 6 3 x 1600, 600 rec off tempo-7 6 10 10 47.1
10 8 6 x 800, 400 rec off tempo-8 7 8 15 54.5
9 6 3 x 1600, 600 rec off tempo-8 6 10 10 48.1
8 8 6 x 1m, 400 rec off tempo-8 7 8 16 58.5
7   6 4 x 1.5m, 400 rec off tempo-9 6 10 10 52
6   8 3 x 2m, 400 rec off tempo-9 7 8 16 58.8
5   6 2 x 3m, 400 rec off tempo-9 6 10 10 51.5
4   8 3 x 2m, 400 rec off tempo-10 7 8 16 60.5
3   6 4 x 1.5m, 400 rec off tempo-10 6 10 10 53
2   8 6 x 1m, 400 rec off tempo-10 7 8 8 52.5
1   6 5 off 6 6 3  Marathon 52.3
       
  *add 1 warm up and 1 cool down mile for speed,strength and tempo = Tues & Th  
Weeks to go 9 - 18 Speedwork pace = 5k pace; Weeks to go 1 - 8 pace  = 10 secs faster than Marathon goal pace
                               **tempo is intended marathon pace            
5k Race Pace Marathon Race Pace
6:00 18:38 6:30 2:50
6:15 19:25 6:45 2:57
6:30 20:12 7:00 3:03
6:45 20:58 7:15 3:10
7:00  21:45 7:30 3:17
7:15  22:32 7:45 3:23
7:30  23:18 8:00 3:29
7:45  24:05 8:15 3:36
8:00  24:51 8:30 3:43
8:15  25:38 8:35 3:45
8:30  26:25 8:40 3:47
8:45  27:11 8:45 3:49
9:00  27:58 8:50 3:52
9:15  28:44 8:55 3:54
9:30  29:31 9:00 3:56
9:45  30:18 9:05 3:58
10:00  31:04 9:10 4:00
9:15 4:03
9:20 4:05
9:25 4:07
9:30 4:09
9:35 4:11
9:40 4:13
9:45 4:16
9:50 4:18
9:55 4:20
10:00 4:22
10:15 4:28
10:30 4:35
10:45 4:42
11:00 4:48
11:26 5:00
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