Luke Humphrey Running
30-40 Miles Per Week Marathon (20 Weeks) Training Plan

Only $49.95

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 novice runners who have already been previously running and are hoping just complete a marathon. This schedule starts at 20 miles a week and builds up to running a consistent 30-40 miles by running four to five 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 a novice program but requires that you have been previously running several days a week. You should be able to run 15-20 miles per week when starting this program.


Sample Week Of Training

  • Easy 5 Miles
Run - Fartlek
  • 2 Mile Warm Up
  • 10 x 1 minute @ 95% effort with 1:30 jog rest
  • 2 Mile Cool Down
Rest Day
  • Rest or Cross Train
Run - Tempo Run
  • 1 Mile Warm Up
  • 3 Mile Tempo @ Goal Marathon Pace
  • 1 Mile Cool Down
Rest Day
  • Rest or Cross-Train
  • Easy 5 Miles
Run - Long Run
  • 15 Mile Long Run

How It Works

When you purchase a Luke Humphrey Running training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. 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.