As working coaches, we’re usually requested about the perfect marathon coaching plan and naturally there’s a LOT that goes in to that reply. One of many plans that brings up this query is the Hanson Marathon Methodology.
It’s fairly completely different from lots of others and so we needed to interrupt it down for you right here, together with some actual world experiences.
We’re really impressed by the Hanson brothers and clearly their strategies have labored for runners like Des Linden. However will they be just right for you?
Our quick reply is that it’s not a coaching fashion we advocate for very many individuals.
You should know you can hand excessive quantity + excessive depth with out getting injured or burned out…that’s a small proportion. However there are some take aways from their fashion of coaching which are helpful.
In distinction to the three day every week fashion of the FIRST marathon coaching methodologyright this moment we’re exploring the Hanson Marathon coaching methodology which calls for six days of working and little to no cross coaching.
What’s the Hanson Methodology?
The Hanson Marathon Methodology operates on the thought is that by working extra miles in the course of the week, you might be in essence working on lifeless legs on your future. Because of this the longest future is 16 miles and THIS is what usually will get folks excited.
This operates on the concept that you’ll construct extra psychological and bodily endurance by constantly working in that fatigued state.
Created by Keith and Kevin Hanson (brothers), who’ve been skilled and newbie distance runners for over 30 years. They’ve additionally been teaching for over a decade and seen success with many elite degree athletes, which is why you see the Hanson singlet on the entrance of races.
Studying one of many books is a should to totally perceive the rules of this program. There’s the unique Hanson Methodology, Hanson Half Marathon and Hanson First Marathon. We will’t say there’s an enormous distinction, however slight tweaks based mostly on the title.
The coaching plan will be discovered for free on their web sitenevertheless it doesn’t present particulars on the pace exercises, that are of excessive significance.
What’s the Hanson Methodology?
Contemplate this your Cliff Notes model of Hanson working plans general. These are the important thing ideas of the Hanson Methodology for half marathon and marathon coaching:
- Excessive mileage
- 6 days of working
- Pace emphasis early within the coaching plan
- No deliberate cross coaching – the truth is, they appear to do little or no power coaching
- Cumulative fatigue – “The event of fatigue by means of the long run results of coaching which leads to in a profound enhance in working power”
- 3 “SOS” (One thing Of Substance) exercises per week–pace work, tempo run at aim race tempo and future
- Longest run is 16 miles for most individuals
Hanson Working Plan Professionals and Cons
Clearly, you could have heard of this coaching program because of the unbelievable success of Des Linden. She provides them lots of credit score, but additionally famous that she reached some extent the place this wasn’t the most suitable choice for her anymore, and we predict that’s HUGE.
Don’t get so tied to 1 coaching program that you simply cease being attentive to the truth that your life or your physique has modified.
- No making time for the additional lengthy 20-22 mile lengthy runs
- Studying methods to deal with working on consistently fatigued legs
- A number of marathon paced miles to study aim tempo
- Nicely outlined advisable paces
- Constant use of pace work all through the plan
- Fixed fatigue!
- Missing the psychological advantages of masking 20 miles for first time marathon runners
- Excessive danger of harm with the depth quantity (it’s approach over 80/20 many weeks)
- Nonetheless excessive quantity working
- Lack of power coaching
We additionally discover that the majority runners find yourself modifying these plans due to the depth or the worry of lacking these 20 miles. The result’s you haven’t adopted a very designed construction and aren’t getting the outcomes you need.
What in regards to the 16 mile future?
It’s all about % of complete miles for the week.
In lots of conventional working packages, the long term can include as much as 50% of the runner’s mileage and thus requires extra time to recuperate, and sure, potential for harm. Normally, we all the time advocate your future not be greater than 25-30% of your complete weekly quantity.
Who Ought to Attempt the Hanson Methodology?
The Hanson Methodology isn’t for everybody, and we’re now squarely within the camp of people that would doubtless find yourself in bother attempting to observe it.
Just a few methods to know if Hanson working would possibly be just right for you:
- Lengthy runs have resulted in repeated harm
- Lengthy runs are mentally worrying or simply not doable along with your schedule
- Versatile schedule for longer weekday runs
- Runners who take pleasure in excessive mileage
- Runners who don’t take pleasure in cross-training
- These wanting a structured methodology so as to add in tempo and pace exercises
- Devoted to coaching over private life for the present race
Who Ought to Not Use the Hanson Methodology?
Those that ought to be cautious with this plan can be anybody who has discovered that working on daily basis ends in accidents, those that get injured leaping in to hurry work or those that merely don’t need to spend all their coaching time working.
Additionally if you wish to have a private life throughout coaching…nicely it’s tough anyhow, however we’ve heard from many who this plan actually makes it more durable with extra days working and extra common fatigue.
Each runner is completely different. Which is why for a few of you this plan can be your golden ticket to a PR and for others it’s only a a method ticket to catastrophe.
It’s a must to actually know your self to go after this one and do it nicely. We expect you additionally have to make a aware selection to include power work amid all of the depth.
Hanson Methodology Outcomes
Listed below are some real-world outcomes from runners who’ve used the Hanson working plans that can assist you see if they are going to be just right for you.
“Damage Free PR”
Katie – 1st marathon: Higdon’s novice plan–I wound up with a knee harm, and had a horrible first marathon expertise. 2nd marathon: plan that was similar to the FIRST methodology, and once more, wound up injured–this time my different knee.
third marathon: Hanson Methodology and stayed harm free!
I used to be fearful that I wasn’t ready as a result of “everybody else” was doing 20-milers and my longest run was 16 miles {per the plan}.
Because it turned out, I felt AMAZING all through the entire race, took 35 minutes off of my PR, and about 75 minutes off of my first marathon time. I recovered extraordinarily quick, feeling simply barely sore the following day, and again to regular the day after that.I used to be fearful that I wasn’t ready as a result of everybody else was doing 20-milers and my longest run was 16 miles — took 35 minutes off my PR.
“Nice Endurance Builder”
Patty – My mother and I adopted this plan and dropped our marathon time from 5:20 (our first marathon) to 4:49. We just about adopted the plan up till I needed to take 2 weeks off earlier than the marathon attributable to tendonitis.
Even with 2 weeks off, I acquired to the beginning line feeling sturdy!
I used to be so nervous about working 6 days every week and working greater weekly mileage, nevertheless it actually helps you construct your endurance.
“Main Burnout and Accidents”
I even have a lot of runners we now coach who fall on this class. It’s a reasonably rinse wash repeat story.
The pace and depth appeared like one of the best ways to get sooner and they also dove in. Every little thing went fairly nicely for the primary 8 weeks after which it was just like the wheels fell off.
Little aches began to extend and the fatigue stored getting worse. However they didn’t need to miss days, in order that they plugged away till it was a full-fledged harm.
As all the time our staff is right here creating customized 1-1 on-line run teaching plans for those who want extra assist!
