The long and the short of the hansons marathon method. Using the hansons way, runners can forge a breakthrough half marathon performance. Hansons marathon method i often get a lot of questions and emails regarding my training with hansons marathon method that got me from a 4. In a recent interview humphrey was asked what he felt was the most important workout for runners looking to set a pr in the halfmarathon. The necessity of the 20miler for marathon success is a farce, says kevin hanson. The sos days are spread throughout the week and should always be spaced out with either an easy day or rest day inbetween. One of the smartest posters on the board the guy solves rubiks cubes while marathoning bhearn put together a comparison of the different marathon approaches that is truly excellent. The hansons sciencebased approach to half marathon pacing, nutrition, and hydration will ensure that runners cross the finish line feeling strong. Detailed nutrition and hydration chapters help runners pinpoint their personal energy and hydration needs so they know precisely how much to eat and drink during workouts, race week, race day and for recovery. Combining smart science with proven practice, hansons marathon method. Review of the hanson marathon method eat pray run dc. Runners generally benefit if they combine light weights with a high number of. The hansons sciencebased approach to halfmarathon pacing, nutrition, and hydration will ensure that runners cross the finish line feeling strong. It feels a little like i am training for a half marathon.
Using their innovative approach, runners will mold real marathon muscles, train their body to never hit. For the past 5 months ive been training for the dallas marathon using the hanson marathon method. Dec 19, 2012 looking at the plan from this perspective, its easy to see that the hansons method emphasizes specificity in training. Nov 23, 2015 hansons marathon method offers a radical overhaul of marathon training that promises to turn any runner into a true marathoner and help experienced marathoners set new personal bests. Furthermore, adding and customizing plans has been greatly simplified. Now in hansons half marathon method, the coaches of the hansonsbrooks distance. This group is looking to establish a half marathon baseline, usually with plans to run another half marathon in the future and probably to move up to the next level after running the half marathon. Your best option would be to take sundays long run to thursday and shorten the distance up to 1012 miles, depending on your experience level.
Speed and strength workouts are done as group at dodge park in sterling heights on tuesdays at 6. I am going to do my very first marathon next year and will use the hansons marathon method. Run your first marathon or your fastest with hansons marathon method, the revolutionary training program from one of the best running teams in the world, the hansonsbrooks distance project in hansons marathon method, the coaches of the hansonsbrooks distance project reveal their innovative marathon training program that has helped thousands of runners become true marathoners. Choose a plan below based off your goals, weekly mileage andor experience level. He is author with kevin and keith hanson of hansons marathon method and hansons halfmarathon method. After the napa valley marathon in march i had said no marathons for me for a. Oct 08, 2016 a brief explanation of hansons marathon method each week hansons method is broken into 3 sos days something of substance, easy days, and one day off. A brief explanation of hansons marathon method each week hansons method is broken into 3 sos days something of substance, easy days, and one day off. While these results arent typical for everyone, i wanted a place where i could share my story with you all.
You might expect a training program devised by the hanson brothers, keith and kevin. I already am trying to figure out a way to modify the plan in order to use it for half marathon training. Running with the hansons method the new york times. The necessity of the 20miler for marathon success is a farce, says kevin hanson, noting that its one of the first things he and his younger sibling keith tell aspiring marathoners at clinics.
Using the hansons way, runners can forge a breakthrough halfmarathon performance. A few weeks ago during a conversation with a running pal we got on the topic of marathon training. Week sunday monday tuesday wednesday thursday friday saturday 18 off 3 off 3 17 4 off 2 off 3 3 3 16 4 off 4 off 4 4 4 15 5 off 5 off 3 3 5 14 5 off 5 off 4 5 4 6 4 speed off tempo5 4 8 12 8 4 speed off tempo5 4 6 11 10 6 speed off tempo5 5 6 10 10 5 speed off tempo8 6 5 9 15 7 speed off tempo8 5 8 8 10 5 stren. He guides runners through choosing the right training plan and offers a practical guide to setting race finish time goals. The hansons plan that eschews the traditional long run is radical. The pace chart on pages 8283 hansons marathon method, by luke humphrey, 2012 shows 10k and 5k speed for various marathon goals. Hansons half marathon method lays out the most effective way to train for a half marathon, developed by one of the most accomplished running groups in the nation. Hanson marathon method overview and real experiences. Using their innovative approach, runners will mold real marathon muscles, train their body to never hit the wall, and prepare to run their fastest marathon. My thoughts on the hansons beginner training plan so far im almost halfway through my 18 week marathon training cycle using the hansons method and shit is getting real. Oct 17, 2014 the hansons marathon training program involves a lot of running, and the taper is no different. While i didnt have time to complete the full plan, since i had recently raced the savannah marathon, i figured that rolling over that marathon training would make it fine to start somewhere in the middle of the hanson plan.
Marathon trg 2 download the above file if you wish, which has an intermediate plan example and a newer more intense hanson bros marathon plan. He guides runners through choosing the right training plan and offers a practical. The hansons marathon training program involves a lot of running, and the taper is no different. I will put some more detail on this thread in time, but for some detailed background the best source is the book hansons marathon method by luke humphrey which includes the method, beginner and advanced plans, and also some details on the training components of the elite program used by hansons brooks distance project athletes.
Mar 10, 2005 the necessity of the 20miler for marathon success is a farce, says kevin hanson, noting that its one of the first things he and his younger sibling keith tell aspiring marathoners at clinics. They provide specific training paces for time goals ranging from a 1. Hansons marathon method page 2 runners world uk forum. Humphrey is also a professional distance runner with top 10 and podium finishes in major u. Theres also tabs for the old beginner and advanced rw plans as well as a glossary tab. Hansons marathon method offers a radical overhaul of marathon training that promises to turn any runner into a true marathoner and help experienced marathoners set new personal bests. Lets say theres a 10 mile race on week of your training plan. Hansons marathon method pdf download free pdf books. Jan 11, 2012 inspired by an old article in runners world, i started the hanson training plan about nine weeks ago to prep for the ocala marathon next weekend. Halfmarathon is the fastestgrowing running race distance in the world. Ive just finished reading the new hansons marathon method book. As a longtime user of pfitzinger plans, i was most interested to contrast the two approaches. Now in hansons halfmarathon method, the coaches of the hansonsbrooks distance project reveal the halfmarathon training program theyve used to turn their runners into race winners, national champions, and olympians. He is author with kevin and keith hanson of hansons marathon method and hansons half marathon method.
My thoughts on the hansons beginner training plan so far. I know they discourage running races during the training but i have already scheduled a 10km and half marathon, before signing up. To this end, the hansons marathon method is a highmileage training plan, but no single run is longer than 16 miles. Since 2010, that average finish time has held steady at 4. From 1980 to 2010, the average time for men went from 3. In addition to the schedules, the hansons half marathon method provides pace charts for the speed intervals based on your current 5k or 10k pace and for the strength intervals and tempo runs based on your half marathon goals. There is already a thread discussing hansons training, but i thought it would be appropriate to break this topic out separately. While the radical approach of the hansons is to deemphasize the long run it is commonly said that hansons limit the long run to 16 miles, though this is a bit of a misconception, we can see that the purpose of that deemphasis is to get more work in at ones goal. In hansons marathon method, the coaches of the hansons brooks distance project reveal their innovative marathon training program that has helped thousands. Hansons marathon method lays out the smartest marathon training program available from one of the most accomplished running groups in the world. Excuse my language but it just seems fitting to swear since i have been swearing a lot inside my head during runs even the easy ones. Jan 20, 2016 thoughts on hansons half marathon training.
Hansons halfmarathon method lays out the most effective way to train for a halfmarathon, developed by one of the most accomplished running groups in the nation. Mar 12, 2014 half marathon is the fastestgrowing running race distance in the world. Last week i presented a spreadsheet tool for generating beautiful a4 marathon training plans from a selection of plans of hal higdons website. As the number of finishers has increased, so too have the finishing times. Advanced half marathon training program hal higdon. I have no doubt that keith, kevin and luke humphrey the guy who is actually the author of the hansons marathon method book are lovely people. On the message boards at runningahead, there have been a ton of recent threads about the new hansons marathon method, most of them comparing it with pfitz old reliable advanced marathoning. A training plan with minimal mileage and three running days per week can be a great way to ease into the sport and build a foundation without getting injured. Ive heard a lot of great things about the hanson training method for marathons, so i picked up hansons marathon method and have been reading through it in a way to learn about a better way to. Pfitzinger begins with lt workouts and transitions to vo2max workouts.
Beginner marathon advanced marathon beginner half mararthon advanced half marathon couch potato 10k for personal coaching or more options. Ive previously talked about tempo runs using the running room method, and ill warn you, the hanson method is a bit different from the running room a lot of training plans running room included have you run your tempo runs at a pace that is slower than your. Hansons halfmarathon method will prepare intermediate and competitive halfmarathoners for their best performance. Vo2max productions has published a book, running for the hansons. Half marathon training plans running high on space. Modifying your marathon plan for a race luke humphrey. Aug 27, 2017 run your first marathon or your fastest with hansons marathon method, the revolutionary training program from one of the best running teams in the world, the hansons brooks distance project. The chart on page 59 shows 400m pace charts for 5k and 10k goals.
I used hal higdon for my first 2 marathons, which always started off good and then last 68 miles was horrible, although i made progress to my ultimate marathon goal of under 4 hours i still have a long ways to go to get there. Oct 17, 2016 now that ive completed a full marathon training cycle using the hanson marathon method, im ready to share my thoughts on the plan. Hansons halfmarathon method by luke humphrey, 9781937715199. But the training is hard, with runs six days a week, and midweek runs stretching to 12 miles.
I was really apprehensive about using this training plan, but really wanted to have a good race this year, as opposed to 2011. It was tough though, and i do struggle with whether i want to take it on again. I just finished reading the new hansons half marathon method book and overall i think the half marathon plan is much more accessible to a broader group of runners. The hanson marathon method is a training plan that is built around the concept of cumulative fatigue the idea that running on tired legs day after day, week after week over the course of training helps prepare you for the end of the race. Jun 01, 2014 the hansons method im following is designed for a marathon 42. Do not be fooled by the allure of the 16mile long run, the hansons programs are intense. I will put some more detail on this thread in time, but for some detailed background the best source is the book hansons marathon method by luke humphrey which includes the method, beginner and advanced plans, and also some details on the training components of the elite program used by hansonsbrooks distance project athletes. Jul 14, 2016 my thoughts on the hansons beginner training plan so far im almost halfway through my 18 week marathon training cycle using the hansons method and shit is getting real. As the hansons like to say, the plan teaches you how to run the last 16 miles of the marathon when most runners fall apart. Learn about new offers and get more deals by joining our newsletter. The first half of hansons the speed portion is quite similar to rlrf. Using this strategic and scientifically grounded training program, runners will mix.
If i run a marathon again next year, i will stick to the beginner plan again, since i couldnt complete all the runs towards the end. However, there is no chart that directly shows what pace at which i should run intervals assuming a certain marathon goal page. Here we go again another post breaking down the hansons training method. I have provided here a hypothetical excerpt from my hansons marathon training log to give you better understanding of its structure and my feelings regarding it. In hansons marathon method, the coaches of the hansonsbrooks distance project reveal the methods theyve used to turn their runners into. I know they discourage running races during the training but i have already scheduled a 10km and half marathon, before signing up for the marathon. Inspired by an old article in runners world, i started the hanson training plan about nine weeks ago to prep for the ocala marathon next weekend. Hansons has much greater total mileage run at marathon pace. In hansons marathon method, the coaches of the hansonsbrooks distance project reveal the methods theyve used to turn their runners. Halfmarathon is the fastestgrowing running race dist. May 12, 2016 the first half of your post sums up my past experience to a t. Luke humphrey running has partnered with final surge to provide worldclass training plans.
Hansons coaching services monday tuesday wednesday thursday friday saturday sunday 1. These long runs are generally prescribed during the peak mileage weeks. Two quality sessions midweek, but as yet no long runs have started at the weekend which still makes me a little nervous. Since this is 20% longer, im also going to be increasing some of the runs by 20%, but again, ill get into the specifics of this in a dedicated post. The plan includes sos workouts something of substance, which are tempo runs, speed workouts, strength workouts, and long runs.
The reasoning for this is based on the principle of cumulative fatigue. Unlike other marathon training programs, which typically have runs of 20 miles or longer, the hansons method tops out at 16 miles, an appealing draw. How to combine focus t25 and running to train for a 5k race. The first half of your post sums up my past experience to a t. We talked about our plans, and i shared that i was following a.
When you purchase a training plan, your plan will automatically get loaded into the final surge training calendar for you to use as many times as you want. Week sunday monday tuesday wednesday thursday friday saturday 18 off 3 off 3 17 4 off 2 off 3 3 3 16 4 off 4 off 4 4 4 15 5 off 5 off 3 3 5 14 5 off 5 off 4 5 4 6 4 speed off tempo5 4 8 12 8 4 speed off tempo5 4 6 11 10 6 speed off tempo5 5 6 10 10 5 speed off. Hansons gave me a 15 minute pb at london for the marathon this year. Jan 20, 2015 sit back, relax, and enjoy my personal tale of how the hansons marathon method made me not want to run the new york city marathon. Tempo runs are done at hansons royal oak store on thursdays at 6. Im no expert on training methodologies, so rather than make judgments here, im just going to note what. When our first book, hansons marathon method, was released, the response was wonderful. Though you only reach a maximum long run of 16 miles compared with the multiple 20 and 22 mile runs recommended by other programs, hansons requires you to run more miles on your easy, tempo and strength interval runs and 6 days instead of the usual 45, so you end up running. In hansons marathon method, the coaches of the hansonsbrooks distance project reveal the methods theyve used to turn their runners into race winners, national champions, and olympians. If you arent familiar with the hansons program, the 6 day cycle runs from thursday to tuesday.
Jan 01, 2016 hansons marathon method lays out the smartest marathon training program available from one of the most accomplished running groups in the world. During this week of training i had both my final strength workout on tuesday 6 x 1 mile for 10 miles total and my final tempo run on thursday 10 miles at marathon pace, 12 miles total. If anything it is too effective it makes you want to do other stuff while still training like a half marathon have done this twice including during 2016 time 1. Summary plan pdf of 20 week plan all sessions and paces met, along with an increase in mileage above the average i had provided to luke humphreys.
I had seen several runners that i know and respect as runners using it and it peaked my interest to say the least. Now in hansons half marathon method, the coaches of the hansons brooks distance project reveal the half marathon training program theyve used to turn their runners into race winners, national champions, and olympians. We talked about our plans, and i shared that i was following a new plan that was pretty intense, but seems to agree with me. Hansons marathon method does away with megalong runs and highmileage weekendstwo outdated traditions that make most runners miserable. Training in this style obviously suits me and my lifestyle. Pfitz training i know i know, one of these posts, but let me preface this by saying either a there hasnt been a lot of macrolevel program comparisons or b the new reddit search is not turning them up for me. Hansons half marathon method has a very solid approach and explanation for their method with indepth physiological explanations, and easy to follow training steps. Needless to say i highly recommend this book and to trust the training plan.
Nov 12, 20 as many of you may know, i used the hansons marathon method as my training plan leading up to the ing new york city marathon. This advanced half marathon training program is for experienced runners. Beginners are told to run 34 days per week and advanced runners 56 days. I have used this training plan several times and have found it to be. Hansons marathon method running mom, loving wife, beach bum. Training plan overview a brief overview and links to five of the most popular training plans as used by rundis members. I first picked up this book over the summer after seeing it floating around social media.
Ive been told the running room and the calgary marathon will be offering a training plan for this race, but i decided to switch things up a bit. May 16, 20 unlike other marathon training programs, which typically have runs of 20 miles or longer, the hansons method tops out at 16 miles, an appealing draw. May 21, 2014 hansons half marathon method will prepare intermediate and competitive half marathoners for their best performance. I switched because i was getting burned out on the rlrf long runs and wanted to try the hansons plan. Hanson marathon training plan pdf week sunday monday tuesday wednesday thursday friday saturday 18 off 3 off 3 17 4 off 2 off 3 3 3 16 4 off 4 off 4 4 4 15 5 off 5 off 3 3 5 14 5 off 5 off 4 5 4. Now that ive completed a full marathon training cycle using the hanson marathon method, im ready to share my thoughts on the plan. Strength workouts should be done at 10 seconds per mile faster than half marathon goal pace. I particularly gained a lot from the information discussing fast and slow twitch muscles.