It is based on the principle of cumulative fatigue. There is already a thread discussing hansons training, but i thought it would be appropriate to break this topic out separately. As a longtime user of pfitzinger plans, i was most interested to contrast the two approaches. 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.
In hansons marathon method, the coaches of the hansonsbrooks distance project reveal the methods theyve used to turn their runners into race winners. The book provides a beginners plan and an advanced plan, along with very specific guidelines on how to. 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. Hansons marathon method page 2 runners world uk forum. From 1980 to 2010, the average time for men went from 3. The sos days are spread throughout the week and should always be spaced out with either an easy day or rest day inbetween. 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. Theres also tabs for the old beginner and advanced rw plans as well as a glossary tab. 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. But the training is hard, with runs six days a week, and midweek runs stretching to 12 miles. 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. 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.
Im no expert on training methodologies, so rather than make judgments here, im just going to note what. What i thought about the hansons marathon method crazy. You might expect a training program devised by the hanson brothers. My glass slipper training hasnt quite gone as planned due to weather and sickness, but with 8. 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. Hansons marathon method lays out the smartest marathon training program available from one of the most accomplished running groups in the world. The book, hansons marathon method, is really informative and provides a lot of helpful scientific background for the method as well as helpful information about nutrition. I would highly recommend reading the book before you start the program, because it explains in detail why the program is written the way it is. The schedule is 18 weeks, which made my start date december 10th. 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. This perhaps is not a surprising question if you look at the numbers. With their proven method, the coaches of the hansons brooks distance project will show you how to break down the 26.
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. If you love to run and have the discipline to run a lot of easy, fairly slow miles, this is your plan. Here we go again another post breaking down the hansons training method. According to running usa, each year, the halfmarathon has hundreds. 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. Coaches keith and kevin hanson break old rules and new ground, combining. If you have a worklife schedule that allows you to workout 6090 minutes a day, most days of the week, this is your plan.
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. Running with the hansons method the new york times. Getting started with the hansons marathon method the. The hansons marathon method has been a work in progress for several decades. We cover everything from shoes, to physiology, to all the way through completing your race.
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. Enter your mobile number or email address below and well send you a link to download the free. In hansons marathon method, the coaches of the hansonsbrooks distance project reveal the methods theyve used to turn their runners. The hansons marathon method emphasizes marathonspecific workouts, cumulative fatigue, and. The hansons marathon training program involves a lot of running, and the taper is no different. I needed to cut a huge chunk of time off my previous marathon, and i knew that it would require lots of speed and tempo work to get there. 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. Hansons marathon method does away with megalong runs and highmileage weekendstwo outdated traditions that make most runners miserable. Since 2010, that average finish time has held steady at 4.
A place where fans of luke humphrey running and hansons marathon method can talk about the book. Hansons running calculator 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 and. Run your fastest marathon with hansons marathon method, the revolutionary training program from one of the best running teams in the world, the. I ran over 200 miles in august and again in september on the hansons marathon method beginner plan. But since im following the hansons marathon method, the jokes on me.
Now that ive completed a full marathon training cycle using the hanson marathon method, im ready to share my thoughts on the plan. Tempo runs are done at hansons royal oak store on thursdays at 6. To this end, the hanson marathon method is a highmileage training plan, but no single run is longer than 16 miles. My thoughts on the hansons beginner training plan so far. I particularly gained a lot from the information discussing fast and slow twitch muscles. Hansons half marathon method has a very solid approach and explanation for their method with indepth physiological explanations, and easy to follow training steps. Choose a plan below based off your goals, weekly mileage andor experience level. Instead of running four or five miles on weekdays, i was running 8 and even 10 miles on a regular basis. Coaches keith and kevin hanson break old rules and new ground, combining science and strategy to cultivate the very best race in any runner. I completed my first marathon using the galloway walkrun method, another following the daniels plan, and reached my 5k, 10k, and half marathon prs as a masters runner using fitzgeralds plan.
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. 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. I first picked up this book over the summer after seeing it floating around social media. 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. 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 train and set up my training plan. What follows is a closer look at the philosophies that lay the groundwork for the hansons marathon method. As the number of finishers has increased, so too have the finishing times. 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.
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. Runners using the hansons method will gradually build up to the moderatehigh mileage required for marathon success, spreading those miles more sensibly throughout the week. For the past 5 months ive been training for the dallas marathon using the hanson marathon method. It focuses on having you run longer distances throughout the week, and peaking your long run at 16 miles.
During this week of training i had both my final strength workout on tuesday 6 x 1 mile for 10 miles total. Ive pencilled in a fullon training plan based on the hanson s half marathon training method for the bedford harriers half marathon on the 1st december. Humphrey is also a professional distance runner with top 10 and podium finishes in major u. The hansons schedules are based on the philosophy that no one workout is more important than another. Hansons marathon method pdf download free pdf books. Pdf hansons first marathon download full pdf book download.
Ill be using the hansons marathon method to train for the 2018 portlandathon marathon. After the napa valley marathon in march i had said no marathons for me for a. Hansons marathon method training week 3 quantity over. Ive just finished reading the new hansons marathon method book. Hansons first marathon, from one of americas most successful marathon training groups, offers a smart, friendly guide to preparing for your first marathon.
For this training cycle, i chose the advanced plan from hansons marathon method by luke humphrey as my foundation. Cumulative fatigue is the accumulation of fatigue over days, weeks, and even months of consistent training. Using their innovative approach, runners will mold real marathon muscles, train their body to never hit. When our first book, hansons marathon method, was released, the response was wonderful. I had seen several runners that i know and respect as runners using it and it peaked my interest to say the least.
The hansons marathon method has gained attention because it limits the longest long run to 16 miles for most of their plans. 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. While these results arent typical for everyone, i wanted a place where i could share my story with you all. Strength workouts should be done at 10 seconds per mile faster than marathon goal pace. Review of the hanson marathon method eat pray run dc. 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. He is author with kevin and keith hanson of hansons marathon method and hansons halfmarathon 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. Beginner marathon advanced marathon beginner half mararthon advanced half marathon couch potato 10k for personal coaching or more options. Using the hansons way, runners can forge a breakthrough halfmarathon performance. Luke humphrey running has partnered with final surge to provide worldclass training plans. 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.
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. A quick introduction into the hansons marathon method advanced marathon program. The mileage caped at right around 6365 depending how much warm up and cool down you used during your workouts. While there are no 20milers as in pfitzingers plan, the sunday 1416 milers are preceded by runs of 710 miles at marathon pace on thursdays. Hansons marathon method tosses out megalong runs and highmileage weekendstwo oldfashioned running traditions that often injure and discourage runners.