Synopses & Reviews
In the new second edition of
Hansons Marathon Method, the coaches of the Hansons-Brooks Distance Project improve the marathon training plan they've used to turn their runners into race winners, national champions, and Olympians. The Hansons approach offers a radical overhaul of marathon training that has helped thousands of runners become true marathoners and set new personal bests.
Hansons Marathon Method tosses out mega-long runs and high-mileage weekends--two old-fashioned running traditions that often injure and discourage runners. 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 final miles of the marathon.
New in this second edition are expanded marathon nutrition guidelines; new guidance on using GPS, heart rate, and physiological testing to get more from workouts; integrated flexibility and strength exercises throughout the week, and specific program modifications for busy work weeks or illness. A new Just Finish marathon training plan introduces aspiring marathons to the Hansons method with simplified workouts and lower mileage.
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.
Review
"Keith and Kevin Hanson have been training professional and amateur distance runners for over 20 years. Last year the brothers, along with Luke Humphrey, an exercise physiologist and one of their coaches, published Hansons Marathon Method. In it, they've thrown out just about every standard of the marathon training program...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." --
New York Times"You might expect a training program devised by the Hanson brothers, Keith and Kevin, to be a little different than the usual rehashing of principles and schedules. Given the success of athletes from the Hansons-Brooks Distance Project, you wouldn't be surprised if it was effective, too." -- Runner's World
"Whether you're a first-time half-marathoner or want to improve your PR, this book is worth a read." -- Competitor magazine
"Hansons Half-Marathon Method lays out an approach that can work for anyone from a runner who's doing a charity run with the goal of just finishing to a highly competitive runner trying to PR." -- The Runivore
"Kevin and Keith Hanson have years of experience coaching athletes at many levels. Their knowledge of the sport is evident in their ability to continually develop athletes and take them to the next level. In addition, Luke Humphrey's science background coupled with being a top-tier marathoner brings a unique and beneficial perspective to training. Not only can Luke provide the scientific approach to the training methods, but he's done the workouts and had successful results. The results have been proven at every level, from the beginner to the elite, the Hanson's training system works. With the coaching experience of Kevin and Keith and the science background Luke brings to the table, you have an incredible wealth of knowledge, and arguably one of the best marathon coaching teams in the country." -- Desiree Linden, Olympic marathoner
"Keith and Kevin Hanson, through their passion for the sport of distance running, have developed an amazing history of successful coaching with the Hansons-Brooks Distance Project. Their insights into their individual athletes and coaching philosophies have enabled athletes like Desi Davila and Brian Sell to successfully compete on the world's greatest running stages. Even more impressive is the development of what many elite coaches would call "marginally talented runners" who the Hansons have coached up to being national-caliber competitors. Many coaches have systems, but the key to success is the athlete's belief in that system. That comes with trust. The athletes trust the process and the people directing that process. Luke Humphrey adds the science behind the process, but the implementation of the process is an art perfected one athlete at a time." -- Greg Meyer, American distance runner and winner of the Boston and Chicago Marathons
Synopsis
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.
In Hansons Marathon Method, the coaches of the Hansons-Brooks Distance Project reveal their innovative marathon training program that has helped thousands of runners become true marathoners and smash their personal bests.
Hansons Marathon Method tosses out mega-long runs and high-mileage weekends--two old-fashioned running traditions that often injure and discourage runners. 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 final miles of the marathon--and finish strong.
In this new second edition, the Hansons program welcomes newer runners with a new Just Finish program featuring a simple schedule of easier running and lower mileage. The Just Finish program sets up first-time marathoners for an enjoyable marathon and a lifetime of strong, healthy running.
Hansons Marathon Method will prepare you for your best marathon:
- Sensible weekly mileage based on science, not outdated traditions
- Effective Hansons speed, strength, and tempo workouts paced to achieve your goal
- Crucial nutrition and hydration guidelines to run strong for the whole race
- A smart and simple Just Finish program for new runners and marathon first-timers
- Detailed training schedules for experienced and advanced marathoners
This revised second edition answers frequently asked questions, shows how to integrate flexibility and strength work into your training week, and shares the most effective recovery methods. Using the Hansons' innovative approach, you will mold real marathon muscles, train your body to avoid the wall, and finish strong.
Hansons Marathon Method lays out the smartest marathon training program available from one of the most accomplished running groups in the world. 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.
"You might expect a training program devised by the Hanson brothers to be a little different than the usual rehashing of principles and schedules. Given the success of athletes from the Hansons-Brooks Distance Project, you wouldn't be surprised if it was effective, too." -- Runner's World
Synopsis
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 a marathon'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 and 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 BA in Exercise Science from Central Michigan University, an MS in Exercise Science from Oakland University, and is a Certified Clinical Exercise Specialist with the American College of Sports Medicine. For nearly a decade, Humphrey has personally coached hundreds of runners to meet their goals.
Humphrey is also a professional distance runner who has qualified three times for the U.S. Olympic Trials. He has raced to top 10 and podium finishes in major U.S. running races from 10K to marathon.
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 Hanson
Introduction
PART I - THE APPROACH1. Hanson Training Philosophy
2. Marathon Physiology
PART II - THE PROGRAM3. Training Program Components
4. Hansons Training Programs
5. Program Modifications
PART III--THE STRATEGY6. Selecting Race Goals
7. Supplemental Training
8. Marathon Nutrition and Hydration
9. Marathon Gear
10. Race Tactics
11. Post-Race Recovery
Afterword
Appendix A. The Elite Program: Hansons-Brooks Distance Project
Appendix B. The Sweat Rate Worksheet
Index