running.org

Advanced Marathon

HR
by Hansons Running
MarathonHard
Weeks
18
Runs/wk
6
Peak km
88

Advanced Marathon

Schedule

Week 161.2 km
Mon
Easy9.7 km
Tue
Easy9.7 km
WedRest
Thu
Easy9.7 km
Fri
Easy9.7 km
Sat
Easy9.7 km
Sun
Easy12.9 km
Week 256.3 km
Mon
Easy9.7 km
Tue
Intervals12 x 400m

1.5 mile warm up/down. 5k - 10k pace. 400m jog recovery.

WedRest
Thu
Easy9.7 km
Fri
Easy9.7 km
Sat
Easy9.7 km
Sun
Easy12.9 km
Week 361.1 km
Mon
Easy9.7 km
Tue
Intervals8 x 600m

1.5 mile warm up/down. 5k - 10k pace. 400m jog recovery.

WedRest
Thu
Tempo9.7 km

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy11.3 km
Sat
Easy9.7 km
Sun
Long16.1 km
Week 459.5 km
Mon
Easy9.7 km
Tue
Intervals6 x 800m

1.5 mile warm up/down. 5k - 10k pace. 400m jog recovery.

WedRest
Thu
Tempo9.7 km

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy9.7 km
Sat
Easy12.9 km
Sun
Easy12.9 km
Week 564.5 km
Mon
Easy9.7 km
Tue
Intervals5 x 1000m

1.5 mile warm up/down. 5k - 10k pace. 400m jog recovery.

WedRest
Thu
Tempo9.7 km

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy11.3 km
Sat
Easy9.7 km
Sun
Long19.3 km
Week 664.3 km
Mon
Easy9.7 km
Tue
Intervals4 x 1200m

1.5 mile warm up/down. 5k - 10k pace. 400m jog recovery.

WedRest
Thu
Tempo11.3 km

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy9.7 km
Sat
Easy12.9 km
Sun
Easy16.1 km
Week 772.4 km
Mon
Easy9.7 km
Tue
Intervals3 x 1600m

1.5 mile warm up/down. 5k - 10k pace. 800m jog recovery.

WedRest
Thu
Tempo11.3 km

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy11.3 km
Sat
Easy12.9 km
Sun
Long22.5 km
Week 867.6 km
Mon
Easy9.7 km
Tue
Intervals4 x 1200m

1.5 mile warm up/down. 5k - 10k pace. 400m jog recovery.

WedRest
Thu
Tempo11.3 km

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy9.7 km
Sat
Easy16.1 km
Sun
Long16.1 km
Week 979 km
Mon
Easy12.9 km
Tue
Intervals5 x 1000m

1.5 mile warm up/down. 5k - 10k pace. 400m jog recovery.

WedRest
Thu
Tempo12.9 km

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy11.3 km
Sat
Easy12.9 km
Sun
Long24.1 km
Week 1069.2 km
Mon
Easy9.7 km
Tue
Intervals6 x 800m

1.5 mile warm up/down. 5k - 10k pace. 400m jog recovery.

WedRest
Thu
Tempo12.9 km

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy9.7 km
Sat
Easy16.1 km
Sun
Long16.1 km
Week 1185.2 km
Mon
Easy12.9 km
Tue
Intervals6 x 1600m

1.5 mile warm up/down. Marathon pace - 10 seconds. 400m jog recovery.

WedRest
Thu
Tempo12.9 km

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy11.3 km
Sat
Easy12.9 km
Sun
Long25.7 km
Week 1275.6 km
Mon
Easy9.7 km
Tue
Intervals4 x 2400m

1.5 mile warm up/down. Marathon pace - 10 seconds. 800m jog recovery.

WedRest
Thu
Tempo14.5 km

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy9.7 km
Sat
Easy16.1 km
Sun
Long16.1 km
Week 1386.8 km
Mon
Easy12.9 km
Tue
Intervals3 x 3200m

1.5 mile warm up/down. Marathon pace - 10 seconds. 800m jog recovery.

WedRest
Thu
Tempo14.5 km

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy11.3 km
Sat
Easy12.9 km
Sun
Long25.7 km
Week 1475.6 km
Mon
Easy9.7 km
Tue
Intervals2 x 4800m

1.5 mile warm up/down. Marathon pace - 10 seconds. 1 mile jog recovery.

WedRest
Thu
Tempo14.5 km

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy9.7 km
Sat
Easy16.1 km
Sun
Long16.1 km
Week 1588.5 km
Mon
Easy12.9 km
Tue
Intervals3 x 3200m

1.5 mile warm up/down. Marathon pace - 10 seconds. 800m jog recovery.

WedRest
Thu
Tempo16.1 km

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy11.3 km
Sat
Easy12.9 km
Sun
Long25.7 km
Week 1677.2 km
Mon
Easy9.7 km
Tue
Intervals4 x 2400m

1.5 mile warm up/down. Marathon pace - 10 seconds. 800m jog recovery.

WedRest
Thu
Tempo16.1 km

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy9.7 km
Sat
Easy16.1 km
Sun
Long16.1 km
Week 1775.6 km
Mon
Easy12.9 km
Tue
Intervals6 x 1600m

1.5 mile warm up/down. Marathon pace - 10 seconds. 400m jog recovery.

WedRest
Thu
Tempo16.1 km

1 mile warm up/down. Tempo at marathon pace.

Fri
Easy11.3 km
Sat
Easy12.9 km
Sun
Easy12.9 km
Week 1841.8 km
Mon
Easy9.7 km
Tue
Easy8 km
WedRest
Thu
Easy9.7 km
Fri
Easy9.7 km
Sat
Easy4.8 km
Sun
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