Training Plan
45-60 Miles Per Week Marathon (16 Weeks)

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 schedule starts at 45 miles a week and peaks at 63 miles by running six days a week.

The plan comes with a structured workout feature and day to day pace guidance based on your goal time.

 

Only $49.95

Sample Week of Training

Run - Easy 8 miles

8 miles at your easy pace

Planned: 8.0 mi

Run - WU 2 miles

warm up 2 miles

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

Planned: 2.0 mi

Run - 2x3 miles @ Goal MP-10

2x3 miles @ goal marathon pace minus 10 seconds per mile. 1 mile jog recovery in between

Planned: 7.0 mi

Run - CD 2 miles

Cool down 2 miles

Planned: 2.0 mi

Rest Day - Off Day w/ option

No running but feel free to

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

Run - WU 2 miles

warm up 2 miles

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

Planned: 2.0 mi

Run - Cutdown

2 miles @ MP +60
2 miles @ MP+45
2 miles @ MP+30
2 miles @ MP+15
2 miles @ MP

Planned: 10.0 mi

Run - CD 2 miles

Cool down 2 miles

Planned: 2.0 mi

Run - Easy 6 miles

Easy 6 miles at your easy pace

Planned: 6.0 mi

Run - Easy 6 miles

Easy 6 miles at your easy pace

Planned: 6.0 mi

Run - Long 16 miles

16 miles with majority in your long run pace range

Planned: 16.0 mi


How It Works

When you purchase this 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.

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