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Beginner Marathon

HR
by Hansons Running
MarathonModerate
Weeks
18
Runs/wk
6
Peak km
82

Hansons Beginner Marathon

Schedule

Week 119.3 km
MonRest
Tue
Easy3.2 km
WedRest
Thu
Easy4.8 km
FriRest
Sat
Easy4.8 km
Sun
Easy6.4 km
Week 224.1 km
MonRest
Tue
Easy3.2 km
WedRest
Thu
Easy4.8 km
Fri
Easy4.8 km
Sat
Easy4.8 km
Sun
Easy6.4 km
Week 333.8 km
MonRest
Tue
Easy6.4 km
WedRest
Thu
Easy6.4 km
Fri
Easy6.4 km
Sat
Easy6.4 km
Sun
Easy8 km
Week 432.2 km
MonRest
Tue
Easy8 km
WedRest
Thu
Easy4.8 km
Fri
Easy4.8 km
Sat
Easy8 km
Sun
Easy6.4 km
Week 538.6 km
MonRest
Tue
Easy8 km
WedRest
Thu
Easy6.4 km
Fri
Easy8 km
Sat
Easy6.4 km
Sun
Easy9.7 km
Week 651.5 km
Mon
Easy6.4 km
Tue
Intervals12 x 400m

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

WedRest
Thu
Tempo8 km

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

Fri
Easy6.4 km
Sat
Easy12.9 km
Sun
Easy12.9 km
Week 751.5 km
Mon
Easy6.4 km
Tue
Intervals8 x 600m

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

WedRest
Thu
Tempo8 km

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

Fri
Easy6.4 km
Sat
Easy9.7 km
Sun
Long16.1 km
Week 856.3 km
Mon
Easy9.7 km
Tue
Intervals6 x 800m

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

WedRest
Thu
Tempo8 km

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

Fri
Easy8 km
Sat
Easy9.7 km
Sun
Long16.1 km
Week 967.8 km
Mon
Easy8 km
Tue
Intervals5 x 1000m

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

WedRest
Thu
Tempo12.9 km

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

Fri
Easy9.7 km
Sat
Easy8 km
Sun
Long24.1 km
Week 1066 km
Mon
Easy11.3 km
Tue
Intervals4 x 1200m

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

WedRest
Thu
Tempo12.9 km

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

Fri
Easy8 km
Sat
Easy12.9 km
Sun
Long16.1 km
Week 1177.2 km
Mon
Easy8 km
Tue
Intervals6 x 1600m

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

WedRest
Thu
Tempo12.9 km

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

Fri
Easy8 km
Sat
Easy12.9 km
Sun
Long25.7 km
Week 1269.1 km
Mon
Easy8 km
Tue
Intervals4 x 2400m

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

WedRest
Thu
Tempo14.5 km

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

Fri
Easy8 km
Sat
Easy12.9 km
Sun
Long16.1 km
Week 1380.4 km
Mon
Easy11.3 km
Tue
Intervals3 x 3200m

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

WedRest
Thu
Tempo14.5 km

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

Fri
Easy9.7 km
Sat
Easy9.7 km
Sun
Long25.7 km
Week 1469.1 km
Mon
Easy8 km
Tue
Intervals2 x 4800m

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

WedRest
Thu
Tempo14.5 km

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

Fri
Easy8 km
Sat
Easy12.9 km
Sun
Long16.1 km
Week 1582 km
Mon
Easy11.3 km
Tue
Intervals3 x 3200m

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

WedRest
Thu
Tempo16.1 km

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

Fri
Easy9.7 km
Sat
Easy9.7 km
Sun
Long25.7 km
Week 1670.8 km
Mon
Easy8 km
Tue
Intervals4 x 2400m

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

WedRest
Thu
Tempo16.1 km

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

Fri
Easy8 km
Sat
Easy12.9 km
Sun
Long16.1 km
Week 1769.1 km
Mon
Easy11.3 km
Tue
Intervals6 x 1600m

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

WedRest
Thu
Tempo16.1 km

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

Fri
Easy9.7 km
Sat
Easy9.7 km
Sun
Easy12.9 km
Week 1838.6 km
Mon
Easy8 km
Tue
Easy8 km
WedRest
Thu
Easy9.7 km
Fri
Easy8 km
Sat
Easy4.8 km
Sun
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