Training Plan: 45-60 Miles Per Week Marathon (16 Weeks)
About This Training Plan
This is a marathon specific training schedule that is based on the amount of weekly mileage a runner wants and can handle. This schedule is for beginner to intermediate runners who have already been running and may have completed a marathon previously. This program would be for runners who want to run 3:45-4:00 for the marathon. This schedule starts at 45 miles a week and peaks at 63 miles by running six days a week.This program utilizes the Hansons Marathon Pace Calculator built into Final Surge to help determine the correct paces for each of your workouts. This plan also includes the Hansons Coaching Training Packet which outlines the philosophy of your training plan and details the various types of workouts you will be doing during your training. This packet contains a race equivalency chart and also includes a dynamic warm up and form drill routine that can be incorporated into your training. In addition to the digital copy of the plan in your training log, a PDF version of the plan is also included.
Who Should Do This Plan
This is an intermediate program but requires that you have been previously running several days a week. You should be able to run 40 miles per week when starting this program.How It Works
When you purchase a City of Oaks Marathon training plan, your plan will automatically get loaded into the Final Surge training calendar. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.
Plan Designed By Coach Luke Humphrey
Luke Humphrey is a professional runner as a member of the Hanson’s-Brooks Distance Project (marathon PR of 2:14) and is also owner of Hansons Coaching Services. Since 2006, Hansons Coaching Services has helped thousands of runners reach their goals. In 2012, Luke published the book Hanson’s Marathon Method, outlining the famous training methods of Kevin and Keith Hanson.
Luke has a B.A.A. and M.S. in Exercise Science as well as being a Certified Clinical Exercise Specialist.
As a professional runner with the Hanson’s Brooks Distance Project, Luke is a 2-time Olympic Trials marathon qualifier (2008 & 2012). In addition, Luke has finished 12th overall at the Chicago Marathon and 11th overall at both the New York City and Boston marathons, including a 5th overall placing at the Rock n’ Roll San Diego Marathon.