Hanson's Speed Workouts

Hanson’s Speed Workouts

Hanson’s Speed Workouts

he Hanson’s Marathon Training Program, available at http://www.runningtimes.com/issues/05mar/hansons.htm#program, calls for speed workouts weekly for the first 10 weeks of the program. Below are some of the speed workouts that the Hansons recommend, as well as what pace you should run for these workouts, depending on your 5K or 10K race pace.

Each workout should start with a 1.5 mile warmup, followed by easy stretching. You will find different workout suggestions depending on what your current mileage is.
Hanson's Speed Workouts

Workout #1

Runners doing over 30 miles per week: 4 x 3/4 mile with 1/4 mile jog interval
Runners doing under 30 miles per week: 2 x 3/4 mile, 2 x 1/2 mile with 1/4 mile jog interval

5K Pace10K Pace3/4 mile pace1/2 mile pace
15:3032:303:42 
16:0033:353:50 
16:3034:403:57 
17:0035:454:05 
17:3036:504:12 
18:0037:554:202:54
18:3039:004:272:59
19:0040:054:353:04
19:3041:104:423:09
20:0042:104:503:14
20:3043:154:573:19
21:0044:205:053:24
21:3045:255:123:29
22:0046:305:203:34
22:3047:355:273:39
23:0048:405:353:44
23:3049:455:423:49
24:0050:505:503:54
24:3051:555:573:59
25:0053:006:054:04
25:3054:056:124:09
26:0055:106:204:14
27:0057:206:384:25
28:0059:406:534:35
29:0062:007:084:45

Workout #2

Runners doing over 30 miles per week: 12 x 440 yard with 440 yard jog interval
Runners doing under 30 miles per week: 10 x 440 yard with 440 yard jog interval

5K Pace10K Pace440 pace
15:3032:301:15
16:0033:351:18
16:3034:401:20
17:0035:451:23
17:3036:501:25
18:0037:551:28
18:3039:001:30
19:0040:051:33
19:3041:101:35
20:0042:101:38
20:3043:151:40
21:0044:201:43
21:3045:251:45
22:0046:301:48
22:3047:351:50
23:0048:401:53
23:3049:451:55
24:0050:501:58
24:3051:552:01
25:0053:002:03
25:3054:052:06
26:0055:102:08
27:0057:202:13
28:0059:402:18
29:0062:002:23

Workout #3

Runners doing over 30 miles per week: 6 x 1/2 mile with 1/4 mile jog interval
Runners doing under 30 miles per week: 5 x 1/2 mile with 1/4 mile jog interval

5K Pace10K Pace1/2 mile pace
15:3032:302:30
16:0033:352:35
16:3034:402:40
17:0035:452:45
17:3036:502:50
18:0037:552:55
18:3039:003:00
19:0040:053:05
19:3041:103:10
20:0042:103:15
20:3043:153:20
21:0044:203:25
21:3045:253:30
22:0046:303:35
22:3047:353:40
23:0048:403:45
23:3049:453:50
24:0050:503:55
24:3051:554:00
25:0053:004:05
25:3054:054:10
26:0055:104:15
27:0057:204:25
28:0059:404:35
29:0062:004:45

Workout # 4

Runners doing over 30 miles per week: 3 x 1 mile with 660 yard jog interval
Runners doing under 30 miles per week: 1 x 1 mile, 1 x 1/2 mile, 1 x 1 mile, with 660 yard jog interval

5K Pace10K PaceMile pace1/2 mile pace
15:3032:305:00 
16:0033:355:10 
16:3034:405:20 
17:0035:455:30 
17:3036:505:40 
18:0037:555:502:55
18:3039:006:003:00
19:0040:056:103:05
19:3041:106:203:10
20:0042:106:303:15
20:3043:156:403:20
21:0044:206:503:25
21:3045:257:003:30
22:0046:307:103:35
22:3047:357:203:40
23:0048:407:303:45
23:3049:457:403:50
24:0050:507:503:55
24:3051:558:004:00
25:0053:008:104:05
25:3054:058:204:10
26:0055:108:304:15
27:0057:208:504:25
28:0059:409:104:35
29:0062:009:304:45

 

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