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City of Oaks Marathon Training Plans 30-40 Miles Per Week Marathon
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Training Plan: 30-40 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 novice runners who have already been previously running and are hoping to finish a marathon in the 4:00-5:00 range. This schedule starts at 30 miles a week and peaks at 40 by running 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 30 miles per week when starting this program.

Sample Week Of Training

Run

  • Easy 5 Miles

Run - Strength Intervals

  • 1 Mile Warm Up
  • 3 x Mile @ Marathon Pace -10 seconds with 400m jog rest
  • 1 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

Run

  • Easy 5 Miles

Run - Long Run

  • 14 Mile Long Run

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.