[av_heading tag=’h3′ padding=’10’ heading=’The Classic Hansons Marathon Training’ color=” style=” custom_font=” size=” subheading_active=” subheading_size=’15’][/av_heading]
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The original training schedules that were first developed by Kevin and Keith Hanson over 20 years ago! With these updates, you now get day to day workout detail!
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I added this one for my folks at the American Cancer Society. They wanted to follow a solid program, but many were first time runners. So, we took the original schedules, subtracted the structure and focused on solely building weekly mileage to safely handle the marathon distance. This is an ideal program for someone who is just looking to cover the distance and have a good experience!
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Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Week 6:Easy 4 miles @ Easy 1-2 pace. | Easy 5 miles @ Easy 1-2 pace. | Day Off. Resistance training and/or cross training OK | Easy 5 miles @ Easy 1-2 pace. | Easy 4 miles @ Easy 1-2 pace. | Easy 8 miles @ Easy 1-2 pace. | Easy 8 miles @ Easy 1-2 pace.Total: 34 miles |
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This is the classic Hanson Beginner training program. It takes the marathon runner through several weeks of building mileage, then increasingly specific marathon workouts. In 18 weeks, the runner goes from 20 miles per week to roughly 55 at the peak.
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Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Week 6:Easy 4 miles @ Easy 1-2 pace. | Speed: warm up 1.5 miles. 12×400 @ 5k-10k pace with 400 jog recovery. Cool down 1.5 miles.Total: 9 miles | Day Off. Resistance training and/or cross training OK | Tempo: Warm up 1 mile, 5 miles @ goal marathon pace, cool down 1 mile.Total: 7 miles | Easy 4 miles @ Easy 1-2 pace. | Easy 8 miles @ Easy 1-2 pace. | Easy 8 miles @ Easy 1-2 pace.Total: 40 miles |
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This is designed for the competitive runner attempting a nice marathon personal best. It focuses on moderate mileage and appropriate paced workouts for marathon success.
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Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Week 6:Easy 6 miles @ Easy 1-2 pace. | Speed: Warm up 1.5 miles, 4×1200 @ 5k-10k pace with 400 jog recovery. Cool down 1.5 miles.Total: 7 miles | Day Off. Resistance training and/or cross training OK | Tempo: Warm up 1 mile, 7 miles @ goal marathon pace, cool down 1 mile.Total: 9 miles | Easy 6 miles @ Easy 1-2 pace. | Easy 10 miles @ Easy 1-2 pace. | Easy 8 miles @ Easy 1-2 pace.Total: 46 miles |
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