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Beginner Marathon
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Rest Rest Rest

Week 1 or 2 Miles Easy or 3 Miles Easy or 3 Miles Easy 4 Miles Easy
Cross-Train Cross-Train Cross-Train

Mileage
12 2 3 3 4

Rest Rest
Week 2 or 2 Miles Easy or 3 Miles Easy 3 Miles Easy 3 Miles Easy 4 Miles Easy
Cross-Train Cross-Train

Mileage
15 2 3 3 3 4

Rest Rest
Week 3 or 4 Miles Easy or 4 Miles Easy 4 Miles Easy 4 Miles Easy 5 Miles Easy
Cross-Train Cross-Train
Mileage
21 4 4 4 4 5

Rest Rest
Week 4 or 5 Miles Easy or 3 Miles Easy 3 Miles Easy 5 Miles Easy 4 Miles Easy
Cross-Train Cross-Train
Mileage
20 5 3 3 5 4

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Beginner Marathon
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Rest Rest
Week 5 or 5 Miles Easy or 4 Miles Easy 5 Miles Easy 4 Miles Easy 6 Miles Easy
Cross-Train Cross-Train

Mileage
24 5 4 5 4 6
1.5M Warm Up 1M Warm Up

12 x 400m Rest
5 Mile Tempo
Week 6 4 Miles Easy @ 5k-10k Pace or 4 Miles Easy 8 Miles Easy 8 Miles Easy
@ Goal MP
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1M Cool Down

40 4 9 7 4 8 8
1.5M Warm Up 1M Warm Up

8 x 600m Rest
5 Mile Tempo
Week 7 4 Miles Easy @ 5k-10k Pace or 4 Miles Easy 6 Miles Easy 10 Mile Long Run
@ Goal MP
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1M Cool Down

39 4 8 7 4 6 10
1.5M Warm Up 1M Warm Up
6 x 800m Rest
5 Mile Tempo
Week 8 6 Miles Easy @ 5k-10k Pace or 5 Miles Easy 6 Miles Easy 10 Mile Long Run
@ Goal MP
w. 400m jog rest Cross-Train
Mileage 1.5M Cool Down 1M Cool Down
42 6 8 7 5 6 10

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Beginner Marathon
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1.5M Warm Up 1M Warm Up

5 x 1km Rest
8 Mile Tempo
Week 9 5 Miles Easy @ 5k-10k Pace or 6 Miles Easy 5 Miles Easy 15 Mile Long Run
@ Goal MP
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1M Cool Down

49 5 8 10 6 5 15
1.5M Warm Up 1M Warm Up
4 x 1200m Rest
8 Mile Tempo
Week 10 7 Miles Easy @ 5k-10k Pace or 5 Miles Easy 8 Miles Easy 10 Mile Long Run
@ Goal MP
w. 400m jog rest Cross-Train
Mileage 1.5M Cool Down 1M Cool Down
48 7 8 10 5 8 10
1.5M Warm Up 1M Warm Up
6 x Mile Rest
8 Mile Tempo
Week 11 5 Miles Easy @ MP - 10s or 5 Miles Easy 8 Miles Easy 16 Mile Long Run
@ Goal MP
w. 400m jog rest Cross-Train
Mileage 1.5M Cool Down 1M Cool Down
54.5 5 10.5 10 5 8 16
1.5M Warm Up 1M Warm Up
4 x 1.5 Miles Rest
9 Mile Tempo
Week 12 5 Miles Easy @ MP - 10s or 5 Miles Easy 8 Miles Easy 10 Mile Long Run
@ Goal MP
w. 800m jog rest Cross-Train
Mileage 1.5M Cool Down 1M Cool Down
50 5 11 11 5 8 10

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Beginner Marathon
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1.5M Warm Up 1M Warm Up

3 x 2 Miles Rest
9 Mile Tempo
Week 13 7 Miles Easy @ MP - 10s or 6 Miles Easy 6 Miles Easy 16 Mile Long Run
@ Goal MP
w. 800m jog rest Cross-Train

Mileage 1.5M Cool Down 1M Cool Down

56.5 7 10.5 11 6 6 16
1.5M Warm Up 1M Warm Up

2 x 3 Miles Rest
9 Mile Tempo
Week 14 5 Miles Easy @ MP - 10s or 5 Miles Easy 8 Miles Easy 10 Mile Long Run
@ Goal MP
w. 1 Mile jog rest Cross-Train

Mileage 1.5M Cool Down 1M Cool Down

49 5 10 11 5 8 10
1.5M Warm Up 1M Warm Up
3 x 2 Miles Rest
10 Mile Tempo
Week 15 7 Miles Easy @ MP - 10s or 6 Miles Easy 6 Miles Easy 16 Mile Long Run
@ Goal MP
w. 800m jog rest Cross-Train
Mileage 1.5M Cool Down 1M Cool Down
57.5 7 10.5 12 6 6 16
1.5M Warm Up 1M Warm Up

4 x 1.5 Miles Rest

10 Mile Tempo
Week 16 5 Miles Easy @ MP - 10s or 5 Miles Easy 8 Miles Easy 10 Mile Long Run
@ Goal MP
w. 800m jog rest Cross-Train

Mileage 1.5M Cool Down 1M Cool Down

51 5 11 12 5 8 10

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Beginner Marathon
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1.5M Warm Up 1M Warm Up

6 x Mile Rest
10 Mile Tempo
Week 17 7 Miles Easy @ MP - 10s or 6 Miles Easy 6 Miles Easy 8 Miles Easy
@ Goal MP
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1M Cool Down

49.5 7 10.5 12 6 6 8

Week 18 5 Miles Easy 5 Miles Easy Rest 6 Miles Easy 5 Miles Easy 3 Miles Easy Race Day!

Mileage
50.2 5 5 6 5 3 26.2

Marathon Training Plan Key

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Rest or Cross Train: Can be a rest day (no running), or a cross training day. Cross training can include strength training,
 HANSONS COACHING SERVICES
Marathon Training Plan Key
Hansons
Coaching
Rest or Cross Train: Can be a rest day (no running), or a cross training day. Cross training can include strength training,
Resource Links
flexibility, yoga, or any aerobic activity. These may include elliptical, cycling, swimming, etc.

Paces:
To help you with your training paces I suggest you use our Training Pace Calculator. This will help you find all your Training Pace
appropriate training paces. Calculator
Some quick definitions:
M: miles
M: meters
MP: Marathon Pace (Your goal pace) Hansons
MP-10s: Marathon Pace minus 10 seconds/mile. For example if you see 4x1.5M @ MP-10 that means 4 times 1.5 miles at Coaching
your goal marathon pace, minus 10 seconds per mile. If your goal marathon pace is 8:00/mile then your goal pace for this Services
workout would be 7:50 per mile.

Resources: To help you out, we have a number of resources to help you.

Hanson’s Coaching Services is a great site to access all of our blogs and podcasts. It’s also your first step if you are looking for The Book:
individualized coaching or a custom training plan. Hansons
The Hansons Marathon Method is your best place to start! If you want to dive in more to the training philosophy and Marathon
methodology. You can purchase from me, but is also available on sites like Amazon, Barnes and Noble, and other book retailers Method
(electronic versions, too).
Facebook Group: The Hansons Marathon Method Community is a FREE close group (just ask for permission) where thousands The Hansons
of members are using or have used the programs to train with. A great opportunity to reach out to fellow runners using the Marathon Method
same training plan. Facebook
Community

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