Synopses & Reviews
In Hansons Marathon Method
, the coaches of the Hansons-Brooks Distance Project reveal the methods they’ve used to turn their runners into race winners, national champions, and Olympians. 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. Hansons Marathon Method
does away with mega long runs and high mileage weekends—two outdated traditions that make most runners miserable. Instead, runners using the Hansons method will gradually build up to the moderate-high mileage required for marathon success, spreading those miles more sensibly throughout the week. Running easy days mixed with precisely paced speed, strength, and tempo workouts, runners will steel their bodies and minds to run the hardest miles of the marathon. Both Beginner and Advanced training programs feature the unique Hansons 16-mile long run which, as part of the Hansons program, is ideal for preparing the body for the marathon. Humphrey explains how runners should set their goal race pace and shows how to customize the Hansons method to their own needs, like adding extra racing, running more miles, and handling training interruptions. 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. The Hansons approach to pacing and nutrition means marathoners will never hit the wall. Hansons Marathon Method
lays out the smartest marathon training program available from one of the most accomplished running groups in the nation. Using this innovative approach, runners will mold real marathon muscles, train their body to never hit the wall, and prepare to run their fastest marathon.
The Hansons-Brooks Distance Project began in 1999, offering promising post-collegiate runners the support they needed to focus on developing their full potential. Lacking the resources of big-time running outfits like Nike’s Oregon Project and tucked away in a minor league running town, the scrappy Hansons-Brooks team toed the start line outgunned. But the running world took notice as Hansons-Brooks athletes showed up to races in their now iconic jerseys, running as a disciplined team and quickly moving up the ranks to finish at the front of the pack in the biggest U.S. races and Olympic trials.
The Hansons Marathon Method codifies the team’s unconventional, science-based thinking on how to get the best possible performance out of every runner. The plan begins with the end in mind, preparing a runner's mind and body for the whole race, not just the easier early miles. Featuring precisely paced speed work and shorter, harder runs that remold a runner’s muscles for long-lasting endurance, the Hansons method develops runners who won't just finish their marathon, but will master the race, feeling strong at every mile. The Hansons Marathon Method forges true marathoners from mere mortals, preparing them to withstand the hardest last miles of the race for record-breaking performance.
Break free of outdated training traditions to run your fastest marathon!
The Hansons-Brooks Distance Project has taken American running by storm, becoming one of the nation’s most successful running groups. Known for upstart talent and an unconventional 16-mile long run, the group has earned spots on podiums at the biggest U.S. marathons and on the U.S. Olympic team. Now you can learn the team’s secrets for a PR-busting performance in your next marathon. Combining smart science with proven practice, Hansons Marathon Method
starts with the end in mind, preparing your body for amarathon’s toughest final miles through:
- Lower-mileage long runs that emphasize quality over quantity
- Speed, strength, and tempo workouts focused tightly on goal pace
- Crucial nutrition and hydration guidance to avoid hitting the wall
- Detailed training plans for both beginners and advanced runners
Coaches Keith and Kevin Hanson break old rules and new ground, combining science and strategy to cultivate the very best race in any runner. Their method, laid out in clear, easy-to-understand terms, arms you with the knowledge, tools, and training plans you need to run your best marathon and achieve the personal record you’ve dreamed of. Luke Humphrey
is head coach of Hansons Coaching Services and a runner with the Hansons-Brooks Distance Project. Keith
& Kevin Hanson
are elite running coaches and founders of the Hansons-Brooks Distance Project.
About the Author
Luke Humphrey is head coach of Hansons Coaching Services and a member of the Hansons-Brooks Distance Project. Humphrey holds a B.A. in Exercise Science from Central Michigan University, an M.S. in Exercise Science from Oakland University, and is a Certified Clinical Exercise Specialist with the American College of Sports Medicine. Humphrey is also a professional distance runner with top 10 and podium finishes in major U.S. running races from 10K to marathon, as well as two-time qualifier for the Olympic Trials.
Kevin and Keith Hanson are elite running coaches and co-founders of the Hansons-Brooks Distance Project. Kevin has earned multiple Coach of the Year distinctions in recognition of the performance of athletes racing in his programs.
Table of Contents
Foreword by Kevin and Keith HansonIntroduction PART I – THE APPROACH1. Hanson Training Philosophy2. Marathon Physiology PART II – THE PROGRAM3. Training Program Components4. Hansons Training Programs5. Program Modifications6. Supplemental Training PART III—THE STRATEGY7. Selecting Race Goals8. Marathon Nutrition and Hydration9. Marathon Gear10. Race Tactics11. Post-Race Recovery AfterwordAppendix A. The Elite Program: Hansons-Brooks Distance ProjectAppendix B. The Sweat Rate WorksheetIndex