Luke Humphrey Running
14 Weeks Marathon (50-60 MPW) (14 Weeks) Training Plan

Only $49.95

This marathon plan is 14 weeks in length and takes you to a peak mileage of 60 miles per week. The plan begins at 40 miles per week. It uses much of the traditional Hansons Marathon Method but with tweaks made to fit the mileage.

Who Should Do This Plan

This schedule is best suited for the runner who can already tolerate 30-40 miles per week and has been near this level for at least a few weeks. This schedule is great for anyone coming off base/foundation work or a short recovery period between major training segments.

 

Sample Week Of Training

Run - Easy 6 miles

Easy 6 miles at your easy to moderate pace

Planned: 6.0 mi

Run - WU 1.5 miles

warm up 1.5 miles

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 1.5 mi

Run - 4x1 mile @ MP-10 secs

4x1 mile @ Goal MP minus 10 seconds per mile. 400 meter jog recovery between each.

Pace on recovery is self prescribed- as long as it's a jog. If workout feels too easy, increase the pace of your recovery jog.

Planned: 5.0 mi

Run - CD 1.5 miles

cool down 1.5 miles

Planned: 1.5 mi

Rest Day - Off Day w/ option

No running but feel free to

-cross train
-resistance training
-flexibility
and/or core

Run - Easy 6 miles

Easy 6 miles at your easy to moderate pace

Planned: 6.0 mi

Run - WU 1.5 miles

warm up 1.5 miles

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 1.5 mi

Run - 3x2 miles @ goal MP

3x2 miles at goal marathon pace with 1/2 mile jog recovery in between

Planned: 7.0 mi

Run - CD 1.5 miles

cool down 1.5 miles

Planned: 1.5 mi

Run - Easy 6 miles

Easy 6 miles at your easy to moderate pace

Planned: 6.0 mi

Run - Long 12 miles

12 miles with majority at your moderate pace

Planned: 12.0 mi


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.