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Hansons marathon method pdf

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The Hansons rolled out their first marathon training programs in for the Detroit Marathon, so the Hansons. Marathon Method was time-tested by the time I . Editorial Reviews. Review. “Keith and Kevin Hanson have been training professional and amateur distance runners for over 20 years. Last year the brothers. DOWNLOAD Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way By Luke Humphrey, Kevin Hanson, Keith Hanson [PDF EBOOK EPUB.


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The Hansons Marathon Method has been a work in progress for several decades . In , after running my first marathon, I became a sponge. Beginner Marathon Advanced Marathon Beginner Half Mararthon Advanced Half Marathon Couch Potato 10k For Personal Coaching or more options: Visit. Week. Monday. Tuesday. Wednesday. Thursday. Friday. Saturday. Sunday. Miles . 1. OFF. OFF. OFF. Easy: 3. Recovery: OFF. Easy: 3. Easy: 4. 2. OFF. Easy.

Download Download Hansons Marathon Method: However, the Hanson method seems to rely on starting the Long Runs in a fatigued state. Cons My main concern with the Elite plan is probably the lack of details provided. No, this is a true elite plan. This is going to be too tough for most improvers given your lack of prior hard training.

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Training Plans

No Downloads. Views Total views. Actions Shares. Embeds 0 No embeds. No notes for slide. Book details Author: Luke Humphrey Pages: VeloPress Language: English ISBN Description this book 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.

Hansons Marathon Method tosses out mega-long runs and high- mileage weekends--two old-fashioned running traditions that often injure and discourage runners. The Just Finish program sets up first-time marathoners for an enjoyable marathon and a lifetime of strong, healthy 4. Read Download Hansons Marathon Method: If you want to download this book, click link in the last page 7. The average Long Run distance was Only about a third of the runners using the Hanson plan actually limited the distance to the 16 miles.

The Hanson's limit of 16 miles for a Long Run is based around a number of concerns, which I've listed below, along with my thoughts on their concerns. Main article: A Comparison of Marathon Training Plans.

From Fellrnr. Jump to: Please support this site This review was made possible by readers like you buying products via my links. Retrieved from " http: Training Category: Navigation menu Views Page View source History. Personal tools. A 20 mile run can be physically injurious. While it's reasonable that running further than your endurance will support, I've seen no evidence that any particular distance is associated with an increased injury rate.

It seems far more reasonable that the issue is the lack of gradual build up than any specific distance that increases risk. A 20 mile run can be demoralizing. Any run that takes you beyond your capabilities can be demoralizing, be it a long run or speedwork. If a long run is accomplished without undue fatigue, it can be a moral boost. There is plenty of academic evidence against 20 mile training runs.

I have been unable to locate any such evidence, despite many hours of searching. The book provides no references to any research. The Hanson Long Run approach is like the last 16 miles of a marathon, not the first. This is an odd statement; if it is true, then the Hanson Long Run is going to be as damaging as the race itself. I've seen no research or valid rationale for why this idea has taken root in the running community. The idea that increased fatigue from shorter runs allows for a longer Long Run does not seem reasonable.

Compare this with other forms of fatigue: This is perfectly valid, but I've not seen other plans use 20 miles as a specific distance. Of all the plans I've evaluated, only a tiny number have their longest Long Run as 20 miles. A 2 hour easy-to-moderate length run will deplete Glycogen so much it may take 72 hours to recover, which impairs other training.

I would agree that running longer than your endurance will support can impair further training that week, which is why I believe it's critical to build up the long run gradually.

The Marathon does physical damage, and therefore so will a 20 mile run. An all-out marathon race tends to cause significant damage, especially in those that have not trained sufficiently to build up their endurance. However, a slower paced long run can be achieved without minimal recovery effort.

Research says hours is the optimal time for a Long Run. I have been unable to locate any such research despite extensive searching. Most runners using this plan actually run longer than this. Three key workouts; interval, tempo and Long Run. While called tempo runs, these are actually done at marathon pace.

The beginners plan has 5 to 10 miles at marathon pace runs during the week and the advanced has 6 to 10 miles. For the first half of the plan the interval training is at around 5K pace, and for the second half is at 10 seconds faster than marathon pace. All training paces are defined based on goal pace. No speed work or marathon paced running during the Long Runs.

Running 6 days per week. Psychologically people's experience with the Hansen plan varies. Some people find that because the shorter Long Runs are easier, they are more confident going into the race, where other people worry about being underprepared. Note that there are other plans available for purchase on their web site, but these are not included in this evaluation. I've seen some references to the purchased plans having longer Long Runs , but I can't confirm this.

Modifications Dropping one of the midweek short easy runs to improve rest and recovery might improve the fitness gains, but it also might undermine the accumulated fatigue that the authors believe are necessary to make sure that distance Long Runs sufficient.

Overtraining risk The plan explicitly builds up cumulative fatigue a key contributor to Overtraining Syndrome. This plan seems to have the good success with runners that have previously burned out on other plans. The reduced distance of the Long Run clearly reduces the training stress, but having a Long Run , two days of speed work and only one day completely off may cause problems.

Pros The midweek marathon paced runs provide good specificity, and get the athlete used to running at marathon pace. This is my favorite aspect of the Hanson plan and something I think is a huge benefit. For much of the training program the second speed work is performed at 10 sec faster than marathon pace.

Like the marathon paced tempo runs, this helps focus the runners' training on race pace.

Hanson's Marathon Method (second edition)

Note that this is a fixed 10 second offset, rather than scaling based on race pace. While they fixed offset is easier to calculate, this would be better as a percentage. The shorter length Long Runs may suit some runners, especially those with a history of burning out or struggling on other plans. All training paces are clearly defined, even down to the recovery pace for intervals.

Method pdf marathon hansons

Cons The plan suggests that there 16 mile Long Run simulates the last 16 miles of the marathon not the first. However the plan has two short easy runs on the preceding days allowing for relatively good recovery. Of course, if the Hanson Long Runs did simulate the last part of the race, then this would result in excessive fatigue. The Hanson plan claims to have a scientific basis, but only quotes anecdotal advice from coaches. I have been able to find remarkably little scientific evidence concerning the Long Run , and none of it supports the Hanson's ideas.

While the Hanson plan states that 16 miles is the longest Long Run , they use longer long runs for their elite runners. These elite runners are covering the distance faster, but everyone racing the marathon has to cover the same distance. The training paces vary with the marathon goal, which is a significant difference from the Jack Daniel's or FIRST approaches, where your training pace is based on your previous result.

Marathon pdf hansons method

An athlete's goal might be a 2: That's obviously an extreme example, but it is quite common for runners to set aggressive goals. Personally, I don't believe that a 16 mile Long Run at 45 seconds per mile slower than race pace prepares an athlete adequately. That distance and pace represents only about half the effort required for the race itself using Glycogen depletion equations as a proxy for effort.

Good For: This plan probably has too much speed work for a beginner, and the Long Runs probably are not sufficient. In addition, the ramp up from the start to 16 miles starts off slowly, but then builds up rather rapidly.

Hanson's Marathon Method (second edition) - soundofheaven.info, Running tips

Look at Galloway or Higdon instead. This plans Long Runs probably don't give sufficient adaptation for new marathon runner, but is worth considering, especially if finding the time for longer Long Runs is problematic. This plan has plenty of speed work which you should be used to as a ringer, but the short of Long Runs make this a risky plan. If you can't find the time to do the longer distance Long Runs , then this plan is worth considering.

For a runner just trying to maintain their marathon skills this is a tough call. The Hanson approach requires far less time commitment to the Long Run, and you may have an existing level of endurance that allows you to do well on the shorter Long Runs.