Marathon Advanced Training Plan- Kilometers

42.2 · ADVANCED 18-WEEK MARATHON TRAINING PLAN

CALCULATE CALCULATE YOUR OPTIMAL TRAINING PACES

STEP 1

Use the Hansons Training Pace Calculator to Calculator to fill in the following paces. You’ll reference these paces for your weekly workouts. This will help you get the most out of each workout, and ensure that your training hits the right zones so you don’t go too easy, or too hard. Paces for workouts are given in ranges so that you can adjust your speed as necessary; as you get fitter, you can use the faster end of the range. __________ : Your goal finish time

__________ : Your goal pace (GP)

__________ : Easy

__________ : 5k for speed workouts

__________ : Long Run

__________ : 10k for speed workouts

BRUSH UP ON YOUR RUNNER LINGO TEMPO: It should be hard to hold a conversation at this speed, but still a pace you could hold for 45 - 60 minutes if necessary.

STEP 2

RECOVERY PACE: PACE: Easy jogging in-between hard, fast intervals; no prescribed speed, just keep moving. WARM-UP/COOL-DOWN: Easy jogging and a few shorter, faster intervals to get your body ready for a workout, and and easy jogging to recover once you’re done. REST OR CROSS-TRAIN: Total Total rest, or doing a non-running activity such as weights, yoga, cycling, etc. GP-5: Goal Pace minus 5 seconds/kilometer. For example if you see 4 x 2.4 kilometers @ GP-5 that means 4 repeats of 2.4 kilometers at your goal pace, minus 5 seconds per kilometer. If your goal pace is 5:00/kilometer then your goal pace for this workout would be 4:55/kilometer. 4:55/kilometer.

STEP 3

START TRAINING

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WEEK 1

MON

TUE

WED

THU

F RI

S AT

SUN

9.7 kilometers easy pace


rest or cross-train

9.7 9.7 kilometers easy pace



long run: 12.9 kilometers easy pace

rest or cross-train





11.3 kilometers

9.7 9.7 kilometers

(61.2 kilometers)

2.4 kilometer warm up

WEEK 2


(66 kilometers)

12 x 400m @ 5k-10k pace w/400m recovery 2.4 kilometer cool down


WEEK 3

9.7 kilometers

8 x 600m

1.6 kilometer warm up rest or

9.7 9.7 kilometer tempo

long run:




M ON

T UE

WED


WEEK 5


(78.9 kilometers)

5 x 1.6k @ 5k-10k pace w/400m recovery

rest or cross-train

(75.6 kilometers)

4 x 1200m @ 5k-10k pace w/400m recovery

rest or cross-train

3 x 1.6 kilometer

9.6 kilometer tempo @ GP








11.3 kilometers

12.9 kilometers

1.6 kilometer cool down

2.4 kilometer warm up 9.7 kilometers

S UN



WEEK 7

SAT


2.4 kilometer warm up 9.7 kilometers easy pace

F RI



WEEK 6

T HU


11.3 kilometer tempo

long run:




M ON

T UE

WED


WEEK 9


(90.1 (90.1 kilometers)

5 x 1.6k @ 5k-10k pace w/400m recovery

rest or cross-train

(80.5 kilometers)

6 x 800m @ 5k-10k pace w/400m recovery

rest or cross-train

6 x 1.6 kilometer









11.3 kilometers

12.9 kilometers



S UN



WEEK 11

SAT


2.4 kilometer warm up 9.7 9.7 kilometers easy pace

F RI



WEEK 10

T HU



long run:




M ON

T UE

WED


WEEK 13


(97.4 kilometers)

3 x 3.2 kilometers @ GP-5 w/800m recovery

rest or cross-train

(85.3 kilometers)

2 x 4.8 kilometers @ GP-5 w/1.6 kilometer recovery

rest or cross-train

3 x 3.2 kilometers









11.3 kilometers

12.9 kilometers



S UN



WEEK 15

SAT


2.4 kilometer warm up 9.7 9.7 kilometers easy pace

F RI



WEEK 14

T HU



long run:




M ON

T UE

WED


WEEK 17

6 x 1.6 kilometer @ GP-5 w/400m recovery


(86.1 kilometers)


(84 kilometers)

CHECK OUT SOME HANSONS RESOURCES

8 kilometers easy pace

F RI

SAT

S UN






RACE DAY!

1.6 kilometer warm up rest or cross-train

16.1 kilometer tempo @ GP 1.6 kilometer cool down


WEEK 18

T HU

rest


Marathon Advanced Training Plan- Kilometers

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