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Advanced Marathon
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Rest
Week 1 6 Miles Easy 6 Miles Easy or 6 Miles Easy 6 Miles Easy 6 Miles Easy 8 Miles Easy
Cross-Train

Mileage
38 6 6 6 6 6 8
1.5M Warm Up

12 x 400m Rest
Week 2 6 Miles Easy @ 5k-10k Pace or 6 Miles Easy 6 Miles Easy 6 Miles Easy 8 Miles Easy
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down

41 6 9 6 6 6 8
1.5M Warm Up 1M Warm Up

8 x 600m Rest
6 Mile Tempo
Week 3 6 Miles Easy @ 5k-10k Pace or 7 Miles Easy 6 Miles Easy 10 Mile Long Run
@ Goal MP
w. 400m jog rest Cross-Train
Mileage 1.5M Cool Down 1M Cool Down
45 6 8 8 7 6 10
1.5M Warm Up 1M Warm Up
6 x 800m Rest
6 Mile Tempo
Week 4 6 Miles Easy @ 5k-10k Pace or 6 Miles Easy 8 Miles Easy 8 Miles Easy
@ Goal MP
w. 400m jog rest Cross-Train
Mileage 1.5M Cool Down 1M Cool Down
44 6 8 8 6 8 8

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Advanced Marathon
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1.5M Warm Up 1M Warm Up

5 x 1km Rest
6 Mile Tempo
Week 5 6 Miles Easy @ 5k-10k Pace or 7 Miles Easy 6 Miles Easy 12 Mile Long Run
@ Goal MP
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1M Cool Down

47 6 8 8 7 6 12
1.5M Warm Up 1M Warm Up

4 x 1200m Rest
7 Mile Tempo
Week 6 6 Miles Easy @ 5k-10k Pace or 6 Miles Easy 8 Miles Easy 10 Miles Easy
@ Goal MP
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1M Cool Down

47 6 8 9 6 8 10
1.5M Warm Up 1M Warm Up
3 x Mile Rest
7 Mile Tempo
Week 7 6 Miles Easy @ 5k-10k Pace or 7 Miles Easy 8 Miles Easy 14 Mile Long Run
@ Goal MP
w. 800m jog rest Cross-Train
Mileage 1.5M Cool Down 1M Cool Down
52 6 8 9 7 8 14
1.5M Warm Up 1M Warm Up
4 x 1200m Rest
7 Mile Tempo
Week 8 6 Miles Easy @ 5k-10k Pace or 6 Miles Easy 10 Miles Easy 10 Mile Long Run
@ Goal MP
w. 400m jog rest Cross-Train
Mileage 1.5M Cool Down 1M Cool Down
49 6 8 9 6 10 10

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Advanced Marathon
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1.5M Warm Up 1M Warm Up

5 x 1km Rest
8 Mile Tempo
Week 9 8 Miles Easy @ 5k-10k Pace or 7 Miles Easy 8 Miles Easy 15 Mile Long Run
@ Goal MP
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1M Cool Down

56 8 8 10 7 8 15
1.5M Warm Up 1M Warm Up

6 x 800m Rest
8 Mile Tempo
Week 10 6 Miles Easy @ 5k-10k Pace or 6 Miles Easy 10 Miles Easy 10 Mile Long Run
@ Goal MP
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1M Cool Down

50 6 8 10 6 10 10
1.5M Warm Up 1M Warm Up
6 x Mile Rest
8 Mile Tempo
Week 11 8 Miles Easy @ MP - 10s or 7 Miles Easy 8 Miles Easy 16 Mile Long Run
@ Goal MP
w. 400m jog rest Cross-Train
Mileage 1.5M Cool Down 1M Cool Down
59.5 8 10.5 10 7 8 16
1.5M Warm Up 1M Warm Up
4 x 1.5 Miles Rest
9 Mile Tempo
Week 12 6 Miles Easy @ MP - 10s or 6 Miles Easy 10 Miles Easy 10 Mile Long Run
@ Goal MP
w. 800m jog rest Cross-Train
Mileage 1.5M Cool Down 1M Cool Down
54 6 11 11 6 10 10

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Advanced Marathon
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1.5M Warm Up 1M Warm Up

3 x 2 Miles Rest
9 Mile Tempo
Week 13 8 Miles Easy @ MP - 10s or 7 Miles Easy 8 Miles Easy 16 Mile Long Run
@ Goal MP
w. 800m jog rest Cross-Train

Mileage 1.5M Cool Down 1M Cool Down

60.5 8 10.5 11 7 8 16
1.5M Warm Up 1M Warm Up

2 x 3 Miles Rest
9 Mile Tempo
Week 14 6 Miles Easy @ MP - 10s or 6 Miles Easy 10 Miles Easy 10 Mile Long Run
@ Goal MP
w. 1 Mile jog rest Cross-Train

Mileage 1.5M Cool Down 1M Cool Down

53 6 10 11 6 10 10
1.5M Warm Up 1M Warm Up
3 x 2 Miles Rest
10 Mile Tempo
Week 15 8 Miles Easy @ MP - 10s or 7 Miles Easy 8 Miles Easy 16 Mile Long Run
@ Goal MP
w. 800m jog rest Cross-Train
Mileage 1.5M Cool Down 1M Cool Down
61.5 8 10.5 12 7 8 16
1.5M Warm Up 1M Warm Up
4 x 1.5 Miles Rest
10 Mile Tempo
Week 16 6 Miles Easy @ MP - 10s or 6 Miles Easy 10 Miles Easy 10 Mile Long Run
@ Goal MP
w. 800m jog rest Cross-Train
Mileage 1.5M Cool Down 1M Cool Down
55 6 11 12 6 10 10

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Advanced Marathon
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1.5M Warm Up 1M Warm Up

6 x Mile Rest
10 Mile Tempo
Week 17 8 Miles Easy @ MP - 10s or 7 Miles Easy 8 Miles Easy 8 Miles Easy
@ Goal MP
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1M Cool Down

53.5 8 10.5 12 7 8 8

Week 18 6 Miles Easy 5 Miles Easy Rest 6 Miles Easy 6 Miles Easy 3 Miles Easy Race Day!

Mileage
52.2 6 5 6 6 3 26.2

Marathon Training Plan Key

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Rest or Cross Train: Can be a rest day (no running), or a cross training day. Cross training can include strength training,
Resource Links
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Marathon Training Plan Key
Hansons
Coaching
Rest or Cross Train: Can be a rest day (no running), or a cross training day. Cross training can include strength training,
flexibility, yoga, or any aerobic activity. These may include elliptical, cycling, swimming, etc. Resource Links

Paces:
To help you with your training paces I suggest you use our Training Pace Calculator. This will help you find all your Training Pace
appropriate training paces. Calculator
Some quick definitions:
M: miles
M: meters
MP: Marathon Pace (Your goal pace) Hansons
MP-10s: Marathon Pace minus 10 seconds/mile. For example if you see 4x1.5M @ MP-10 that means 4 times 1.5 miles at Coaching
your goal marathon pace, minus 10 seconds per mile. If your goal marathon pace is 8:00/mile then your goal pace for this Services
workout would be 7:50 per mile.

Resources: To help you out, we have a number of resources to help you.

Hanson’s Coaching Services is a great site to access all of our blogs and podcasts. It’s also your first step if you are looking for The Book:
individualized coaching or a custom training plan. Hansons
The Hansons Marathon Method is your best place to start! If you want to dive in more to the training philosophy and Marathon
methodology. You can purchase from me, but is also available on sites like Amazon, Barnes and Noble, and other book Method
retailers (electronic versions, too).
Facebook Group: The Hansons Marathon Method Community is a FREE close group (just ask for permission) where thousands The Hansons
of members are using or have used the programs to train with. A great opportunity to reach out to fellow runners using the Marathon Method
same training plan. Facebook
Community

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