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