Hansons Method

healy1835 · 10-06-2020 9:09am

shotgunmcos wrote: »

For Murph_D starting out the Adavanced Plan!

Anyone else embarking on a marathon cycle using Hansons at the moment? I'm thinking of trying the 60-80m plan which gives me the opposite concerns about the LR, that the advanced plan did!

What sort of LRs are we looking at there M?

shotgunmcos · 10-06-2020 9:13am

healy1835 wrote: »

What sort of LRs are we looking at there M?

3x16 steady
6x18 steady
20 with mid 10@MP
20 steady
20 with last 4@MP
20 steady
20 with mid 10@MP
20 steady

Murph_D · 10-06-2020 9:28am

shotgunmcos wrote: »

For Murph_D starting out the Adavanced Plan!

Anyone else embarking on a marathon cycle using Hansons at the moment? I'm thinking of trying the 60-80m plan which gives me the opposite concerns about the LR, that the advanced plan did!

What’s the concern? Too many? Too long? Too intense? All of the above?

What was it about the previous experience that motivates any change at all - would you not be confident that the same approach, with more mileage under the belt, and the proven knowledge that the plan ‘works’ for you, will deliver even better results without (much) modification?

shotgunmcos · 10-06-2020 11:15am

Murph_D wrote: »

What’s the concern? Too many? Too long? Too intense? All of the above?

What was it about the previous experience that motivates any change at all - would you not be confident that the same approach, with more mileage under the belt, and the proven knowledge that the plan ‘works’ for you, will deliver even better results without (much) modification?

Fair questions. The 60-80 plan is new territory in terms of the LR stack. None individually give concern just the stack. I've never done a more than maybe 2-4 18milers and that was for Connemara in 2011. I did 1x18m for the sub3.

Last time I did 20m with any regularity I broke down. Granted that was as a novice training for 2nd marathon with everything at zone 3

So I've since put a sort of limit of 2 hours on a LR.

Why modify? I liked the structure and the midweek workouts. The key difference between the advanced and 60-80 plans there is that the latter has a few progression runs as workouts. The speed and strength workouts are spread over the weeks rather than a set of speed and a set of strength. The other main difference is frequent strides.

I was think of adding more LRs and LRs with stuff (I did some of that in the advanced plan last year) and I thought why don't I just have a go at the 60-80 plan all together. I have the base now (5 months of that mileage) but I know from the advanced plan that the fatigue is a real balancing act once you get into the meat of the plan.

I could do the 60-80m plan a week at a time and drop any given LR for a 16 steady but I prefer to have a plan, planned. If I have to reduce a plan as its too heavy then the damage may already be done by then.

The Advanced Plan is a 45-65 range plan with an average of about 50. I'll be dropping some 10-20 miles extra a week into this version. Also, I'll train by heart rate initially too until I settle into those tempo workouts

Itziger · 10-06-2020 12:09pm

shotgunmcos wrote: »

3x16 steady
6x18 steady
20 with mid 10@MP
20 steady
20 with last 4@MP
20 steady
20 with mid 10@MP
20 steady

Not wishing to insult Shotgun, but that plan screams Elite Marathon Programme.

Jeeez, I'd say handle with care.

healy1835 · 10-06-2020 12:27pm

Itziger wrote: »

Not wishing to insult Shotgun, but that plan screams Elite Marathon Programme.

Jeeez, I'd say handle with care.

Pretty similar to my block of LRs just gone, albeit not as long a block

20 w/10MP in Week 2 was an early test!

AuldManKing · 10-06-2020 1:27pm

Itziger wrote: »

Not wishing to insult Shotgun, but that plan screams Elite Marathon Programme.

Jeeez, I'd say handle with care.

Nah - after that many 18 milers, the body should be able to handle it.

Far from an Elite plan I'd say. (Comparing JD Elite to this is chalk and cheese)

shotgunmcos · 10-06-2020 3:24pm

Pretty sure I'll adopt the LRs.
16s.. doing them already
18s... see how the body holds up.. MP will be established by then.
20s.. one at a time.. handling with care!

The 60-80 plan mixes in some progression runs with the tempos which I'll also adopt.

The piece I'll likely keep with the advanced plan is getting the speed workouts done by mid plan, then move to strength. Mainly to avoid speedwork as those 20m LRs kick in.

shotgunmcos · 10-06-2020 4:15pm

Actually just did some numbers

Total miles
Adv plan: 920m over 18w =51m p/week
60-80 plan: 1,360m over 20w = 68m p/week

MP miles
Adv plan: 120m or 13%
60-80 plan: 123m or 9%

Threshold miles
Adv plan: 42m or 5%
60-80 plan: 42m or 3%

Speed miles
Adv plan: 27m or 3%
60-80 plan: 23m or 2%

So overall comparable. Advanced plan has 1 more speed workout. The advanced plan has a straight tempo every week. The 60-80 has 4 fewer tempos but puts those MP miles into LRs.

Murph_D · 10-06-2020 4:26pm

shotgunmcos wrote: »

Fair questions. The 60-80 plan is new territory in terms of the LR stack. None individually give concern just the stack. I've never done a more than maybe 2-4 18milers and that was for Connemara in 2011. I did 1x18m for the sub3.

Last time I did 20m with any regularity I broke down. Granted that was as a novice training for 2nd marathon with everything at zone 3 So I've since put a sort of limit of 2 hours on a LR.

Why modify? I liked the structure and the midweek workouts. The key difference between the advanced and 60-80 plans there is that the latter has a few progression runs as workouts. The speed and strength workouts are spread over the weeks rather than a set of speed and a set of strength. The other main difference is frequent strides.

I was think of adding more LRs and LRs with stuff (I did some of that in the advanced plan last year) and I thought why don't I just have a go at the 60-80 plan all together. I have the base now (5 months of that mileage) but I know from the advanced plan that the fatigue is a real balancing act once you get into the meat of the plan.

I could do the 60-80m plan a week at a time and drop any given LR for a 16 steady but I prefer to have a plan, planned. If I have to reduce a plan as its too heavy then the damage may already be done by then.

The Advanced Plan is a 45-65 range plan with an average of about 50. I'll be dropping some 10-20 miles extra a week into this version. Also, I'll train by heart rate initially too until I settle into those tempo workouts

Interesting about the HR element - do you mean using M HR instead of pace. Sounds good - although Hansons/Humphryeys have their own reasons for preferring pace to HR. What would you consider an indicative M HR? Low-mid Z3 (ie about 25-30 below max?)

shotgunmcos · 10-06-2020 5:00pm

Murph_D wrote: »

Interesting about the HR element - do you mean using M HR instead of pace. Sounds good - although Hansons/Humphryeys have their own reasons for preferring pace to HR. What would you consider an indicative M HR? Low-mid Z3 (ie about 25-30 below max?)

Interesting though the 60-80 plan they use MP for all tempos up to 8m. Then it specifies 10@ GOAL MP. Makes me wonder what MP was before GOAL MP and where it was measured etc...

If I had just done a cycle and the appropriate recovery etc, I might just set a goal MP as a 1-2min PR. Or another way might be to take the average MP of the actual race and target a 4 second reduction, basically 1-2 mins PR from a different perspective.

The danger obviously is training at paces you are not yet ready for. Advice I got from the likes of RayCun, KSU etc..

3rd way and most popular to use recent race benchmarks. The Boards 5k TT would suggest a 3:03 so that's a potential start for MP and hoping I gain 6 mins or so with fitness. Training for where you are vs where you want to be..

However, time, injury etc has passed and to your question about HR... like navigating a map. First know where you are, then go. HR will give me an idea what current MP is. As I get fitter and build the threshold and MP endurance, that will hopefully evolve into PR shape.

In terms of M HR I can look at actual data from the last marathon and see that my average (middle 2hrs) was around 85-86% or just under threshold. Makes sense. In training initially I'll set MP at 80-85% with a buffer to 88% (89% moves into LT Zone 4 territory) for hills etc.. Whatever pace falls in there is what it is. Its mid to high Zone 3 but safely short of LT. It's a tightened zone within zone 3 but best physiological benefits from spending as much time as you can at sweet spot.

The_Geezer · 02-09-2020 10:48am

Hi all, i am down to do the Galway Bay Marathon next month (just awaiting it to be cancelled!!!) this is my second go at the Hanson Marathon Method, was 9 weeks into the plan for Belfast in May and then lockdown happened. Question is, i had been sticking religiously for 8 weeks (for a sub 3 attempt) i felt i had 2 change it up the past two weeks as i felt i was about to get an injury. i am enjoying the speed and strength session even the L/Rs however i to drop the thur tempo sessions as i felt as if was them sessions that were doing the damage. what are ur thoughts of up the L/Rs to 20-22 miles with the last 4-6 miles at tempo instead. i started to freak out that i hadn’t run beyond 16 miles until last week. do u think this is a good substitute for changing the tempo runs to an easy run?

FBOT01 · 02-09-2020 12:12pm

The_Geezer wrote: »

Hi all, i am down to do the Galway Bay Marathon next month (just awaiting it to be cancelled!!!) this is my second go at the Hanson Marathon Method, was 9 weeks into the plan for Belfast in May and then lockdown happened. Question is, i had been sticking religiously for 8 weeks (for a sub 3 attempt) i felt i had 2 change it up the past two weeks as i felt i was about to get an injury. i am enjoying the speed and strength session even the L/Rs however i to drop the thur tempo sessions as i felt as if was them sessions that were doing the damage. what are ur thoughts of up the L/Rs to 20-22 miles with the last 4-6 miles at tempo instead. i started to freak out that i hadn’t run beyond 16 miles until last week. do u think this is a good substitute for changing the tempo runs to an easy run?

I don't know anything about your marathon history so I will only work off the info given in this post. I make my comments as someone who has only run more than 16/17m twice since 2017. Those 2 occasions being New York Marathon 2018 (3:13 with ongoing hip flexor and knee issues) and DCM 2019 (3:29:xx as a 3:30 pacer). I am also currently doing Hanson. Started oit for Chicago and when marathon was cancelled I decide to keep going to up my overall fitness level pre a sub 3 attempt in 2021 all going well.

I would be a strong believer that you are either on Hanson or you aren't. If you buy into it stick with it. If you don't believe that you can run a marathon off the training then you are not going to run a marathon off the training! 22milers are not necessary if you do everything else right. Overall Hanson has good mileage it is just distributed differently.

On the injury question, if you are injured then get it treated and take advise on what you should or shouldn't be doing rather than second guessing yourself and your training.

What do you mean by "as i felt i was about to get an injury" have you got a history of injury and if so what caused it in the past and how did you rehab it?

Finally, on the 22miler question I am not sure how 6miles tempo after 16m at MP +40s is going to less damage than 8, 9 or 10 miles tempo off a 1.5m warm-up.

Best of luck with the rest of this cycle whatever way you go and I hope Galway goes ahead and you get a chance to run your sub 3.

The_Geezer · 02-09-2020 2:37pm

Thanks for that, have done a few marathons mostly as a finsih to the triathlon season, only really put in 8 weeks of constant running last year with most of them easy pace mile. got a PB of 3.07 in Dublin, my breathing was fine the last few miles it was just my legs that let me down. hence why i decided to give the Hanson method a go as it alot of mile at a certain pace.

I have no injuries at present and have no real history of injuries (think the swimmign helps keep them at bay), i just feel that the strength and the tempo seassions only being 2 days apart is leading to my legs getting tight during the runs and feeling like my calf is about to go.

i meant doing the long run at a slow enough pace with the final 6mile being tempo.

i agree with what ur saying either ur in or ur out! just didnt feel like i could keep programme going for another 7 weeks, it was working, did a half marathon time trial 2 weeks ago and ran it in 1.23 (down from 1.28 last year)

Itziger · 02-09-2020 3:00pm

The_Geezer wrote: »

Thanks for that, have done a few marathons mostly as a finsih to the triathlon season, only really put in 8 weeks of constant running last year with most of them easy pace mile. got a PB of 3.07 in Dublin, my breathing was fine the last few miles it was just my legs that let me down. hence why i decided to give the Hanson method a go as it alot of mile at a certain pace.

I have no injuries at present and have no real history of injuries (think the swimmign helps keep them at bay), i just feel that the strength and the tempo seassions only being 2 days apart is leading to my legs getting tight during the runs and feeling like my calf is about to go.

i meant doing the long run at a slow enough pace with the final 6mile being tempo.

i agree with what ur saying either ur in or ur out! just didnt feel like i could keep programme going for another 7 weeks, it was working, did a half marathon time trial 2 weeks ago and ran it in 1.23 (down from 1.28 last year)

Hmmm, it WAS working! I know what you mean by the short rest between Tues and Thurs - that's what I was really concerned about, but I managed it, to my surprise. I did almost always do a short recovery run on Weds though. I agree that you either buy into this plan or you don't. The authors say if you tweak anything it should be in easy miles and/or warm up and cool down. No-one can really answer the question of the calf issue, at least not a normal non-medical poster like me.

The_Geezer · 02-09-2020 3:29pm

Was/is might not be lol, i had been following the plan religiously up until 2 weeks ago, didn’t do the last 2 tempo sessions and did 20 easy mile on Sunday instead of 16@ MP+40 have kept all the other days the same did the 3X2mile strength session yesterday. there was no doubt the cumulative fatigue was getting to me. i maybe could have kept it up if i was 100% sure that Galway will go ahead, but i think the chances of it going ahead are very slim now! The first time I did the plan before Belfast was cancelled I got it very tough until week 6 or so and something clicked and the tempo miles felt relatively enjoyable, haven’t had that moment in this block through

FBOT01 · 02-09-2020 4:12pm

The_Geezer wrote: »

Was/is might not be lol, i had been following the plan religiously up until 2 weeks ago, didn’t do the last 2 tempo sessions and did 20 easy mile on Sunday instead of 16@ MP+40 have kept all the other days the same did the 3X2mile strength session yesterday. there was no doubt the cumulative fatigue was getting to me. i maybe could have kept it up if i was 100% sure that Galway will go ahead, but i think the chances of it going ahead are very slim now! The first time I did the plan before Belfast was cancelled I got it very tough until week 6 or so and something clicked and the tempo miles felt relatively enjoyable, haven’t had that moment in this block through

Hanson offers the leeway to swap Thursday and Friday around if you feel more recovery between the 2 sessions is needed but dropping 2 tempos and subbing is easy 20m to address cumulative fatigue is a step away from the plan/method and what it is aiming to do. The tempos and the 16milers are key runs in a Hanson cycle.

Unknownability · 07-09-2020 9:27pm

Hoping someone can help, I've started the plan and tomorrow is the first repeat session.

It says 400 with jog recovery for 50-100% of interval time.

What does that mean in layman's terms?

FBOT01 · 07-09-2020 10:34pm

Unknownability wrote: »

Hoping someone can help, I've started the plan and tomorrow is the first repeat session.

It says 400 with jog recovery for 50-100% of interval time.

What does that mean in layman's terms?

They give it in layman's terms in the book in the very next line to saying the rest should be 50-100%...."For instance, if the repeat is 2 minutes in duration, the recovery should be between 1 and 2 minutes"!!!

Unknownability · 07-09-2020 11:08pm

FBOT01 wrote: »

They give it in layman's terms in the book in the very next line to saying the rest should be 50-100%...."For instance, if the repeat is 2 minutes in duration, the recovery should be between 1 and 2 minutes"!!!

Ah, that's what was confusing. When I've done repeats before my recovery was the distance of the repeat.

So with this if it takes me 2mins for the repeat I should just jog for between 1-2 mins and then go again?

shotgunmcos · 11-09-2020 1:51pm

Unknownability wrote: »

Ah, that's what was confusing. When I've done repeats before my recovery was the distance of the repeat.

So with this if it takes me 2mins for the repeat I should just jog for between 1-2 mins and then go again?

I did the program in 2019. I did 400m on target/400m jog

Unknownability · 11-09-2020 9:01pm

shotgunmcos wrote: »

I did the program in 2019. I did 400m on target/400m jog

Thanks that's what I would be use to but this time I just jogged for 90 seconds, which was 90% of target time of reps.

The_Geezer · 25-10-2020 2:28pm

Another Hanson success story here, followed the plan pretty much to the letter. But had to adapt it a few times with galway bay being cancelled. Etc Did it in 2.57.30. Took 8.mimutes off my pb. Did a 10 k loop 4 times plus the extra bit at the end. Very strong headwind for about 3 mile of each loop. But absolutly delighted to get round. Did my Tempo runs at 6.45 and ended up with a 6.47 average. Very tough plan to follow. But I'm glad I did.

Ferris B · 26-10-2020 9:19am

I also can again endorse the success of the Hanson plan. It's was third time to use the plan. Ran the virtual marathon yesterday in tricky conditions to an unofficial 2min pb (2:59:28 for 26.3m). In real race conditions with crowds, drafting etc I reckon it could even have been another minute or two quicker.

Like the previous poster I had to make some adjustments to the plan as various races got cancelled. The plan went from 18 weeks to 17 weeks to finally a 20 week plan. Ended up with 1 extra 16mile LR and 2 extra 10 mp runs which was probably of benefit.

Although the plan doesn't encourage training by heart rate, I actually used HR as a guide to establish my MP pace over the first 6/7 weeks to make sure I was neither too slow or too fast. I had the benefit of the results from an LT test last year to help here so deciding the correct MHR wasn't a wild guess. Other than the HR bit, I pretty much ran exactly according to the plan with no LRs over 16 miles.

It's a good plan but it is quite taxing on the body and sometimes feels relentless. IMO the consistency it brings though has huge benefits, training both the body and the mind to deal with the challenges that a marathon brings.

My only problem now is what plan to use next (whenever that is). Suspect I may try something new but I imagine it'll be along similar lines with emphasis on quality rather than quantity cos the aging body won't take too many miles. I'll park that decision for a while though while I 'enjoy' my recovery.

Murph_D · 26-10-2020 10:15am

Ferris didn't mention that he is 53. A debut sub-3 run at that age shows you how effective the plan can be for (ahem) older runners.

My own story is very similar (and I had the benefit of Ferris's ear and experience for the duration of my own first ever full Hanson marathon block). I also used HR to establish the MP target, actually downgrading over the first weeks from a 3:20 to a 3:21 target. In the end I ran just under 3:21, probably my best marathon run ever, at a time when I feared PB-like times were behind me.

Also did the plan by the book, aside from the additional weeks and a couple of abandoned runs. It's relentless, but the focus on marathon pace just locks it in for you on the day, provided you've chosen carefully and monitored your effort carefully on those 10-mile 'tempo' runs.

Unknownability · 26-10-2020 10:28am

Well done everyone, currently following the half marathon plan with no goal in target just using it for structure and not religiously sticking to it.

Will definitely use it for Berlin next year.

Murph_D · 26-10-2020 10:36am

Unknownability wrote: »

Well done everyone, currently following the half marathon plan with no goal in target just using it for structure and not religiously sticking to it.

Will definitely use it for Berlin next year.

Don't think it's the kind of plan you can do with no target. Everything in it is based on the target.

shotgunmcos · 26-10-2020 11:23am

Murph_D wrote: »

Don't think it's the kind of plan you can do with no target. Everything in it is based on the target.

Or at least have a realistic target established a few weeks into the plan. The more of the MP paced runs you do at that pace, the more dialled it it becomes and the more likely you are to hit it in the day.

@Ferris - Bloody well done on the sub3 dude!!! Honestly you log was the first I reference when using the plan myself last year and you were so close then.

Delighted for you!

And Murph_D... sweet eh?! You put down some block and sounds like you executed on it!

muloc · 26-10-2020 11:31am

The_Geezer wrote: »

Another Hanson success story here, followed the plan pretty much to the letter. But had to adapt it a few times with galway bay being cancelled. Etc Did it in 2.57.30. Took 8.mimutes off my pb. Did a 10 k loop 4 times plus the extra bit at the end. Very strong headwind for about 3 mile of each loop. But absolutly delighted to get round. Did my Tempo runs at 6.45 and ended up with a 6.47 average. Very tough plan to follow. But I'm glad I did.

Well done. Is there a sub-3 Hanson plan available anywhere online? Can't find one. Would like a look.

Unknownability · 26-10-2020 11:37am

Murph_D wrote: »

Don't think it's the kind of plan you can do with no target. Everything in it is based on the target.

Sorry, when I meant no target, I meant no target race.

I am doing the plan and paces with an "target" for a half marathon PB.

Glencarraig · 26-10-2020 11:55am

muloc wrote: »

Well done. Is there a sub-3 Hanson plan available anywhere online? Can't find one. Would like a look.

The "plan" is basically the same for all time targets, just the pace of the tempo and mp runs change. Get the book and read it and read it again. It's kinda hard to get your head around long runs of "just" 16 miles but I have used it and stuck to it for two marathons now and all I can say is that it works. Print off the plan and then use the tables in the book as reference for your training paces.

Itziger · 26-10-2020 11:58am

muloc wrote: »

Well done. Is there a sub-3 Hanson plan available anywhere online? Can't find one. Would like a look.

Not as such. You just dial in your paces. I got the book on Kindle as well as a good few pics sent to me from a couple of posters here.

The_Geezer · 26-10-2020 12:08pm

muloc wrote: »

Well done. Is there a sub-3 Hanson plan available anywhere online? Can't find one. Would like a look.

As the other poster said u need to read it In conjunction with the book. A few pages back in this thread is a link to the excel spread sheets of the 16 week plan. That's what I used

muloc · 26-10-2020 12:16pm

The_Geezer wrote: »

As the other poster said u need to read it In conjunction with the book. A few pages back in this thread is a link to the excel spread sheets of the 16 week plan. That's what I used

Thanks. I'll have a look at the spreadsheet

Glencarraig · 26-10-2020 1:45pm

muloc wrote: »

Thanks. I'll have a look at the spreadsheet

There you go.

Duanington · 27-10-2020 10:41am

Ferris also didn't mention that he could have done another mile or two at the end if he had to, not his claim - mine, I've never seen someone finish a marathon so comfortably

muloc · 27-10-2020 4:47pm

Glencarraig wrote: »

There you go.

Thanks for that.

Can I ask what extra does the book give as I'd have enough in that spreadsheet to do the plan.

shotgunmcos · 27-10-2020 5:17pm

muloc wrote: »

Thanks for that.

Can I ask what extra does the book give as I'd have enough in that spreadsheet to do the plan.

Context on all of the different types of run. How to approach, execute etc.. but all books do that. Most important content is about the method. Where it came from, the why and the how...

As the lads have reported, the plan is relentless. Its relentless because of the method of cumulative fatigue that builds week on week. Without the context you will ask yourself all kinds of questions like "how fast should I do these?", "Can I change the plan?", "What sessions are most important?", "Why do I feel so tired on this run?", "Shouldn't I do at least 1 20miler?", "what is a 'strength' workout?", "am I overreaching, over training or just tired?" etc...

Huzzah! · 27-11-2020 9:46am

25% off LHR plans this weekend if anyone is in the market: https://lukehumphreyrunning.com/training-programs/marathon/

Unknownability · 09-06-2021 3:04pm

Giving this a bump for anyone who might be using the plan for an autum marathon.

I'm using it for Manchester and the plan starts tomorrow, I'm looking forward to the structure of it.

Unthought Known · 09-06-2021 7:57pm

Unknownability wrote: »

Giving this a bump for anyone who might be using the plan for an autum marathon.

I'm using it for Manchester and the plan starts tomorrow, I'm looking forward to the structure of it.

Same here. Best of luck with it.

Jim Gazebo · 10-06-2021 11:39pm

Have the book halfway read for a marathon in October hopefully. Struggling hugely with IT band this week though, have been to physio, resting for week and getting no better. Some frustration. On the Hanson method, I spoke to a marathon runner about this and he pretty much laughed at me, if I wasn't doing a 20 mile run it would not work... Is there a good bit of success in here with this plan? It looks sound enough to me.

Unknownability · 11-06-2021 12:04am

Jim Gazebo wrote: »

Have the book halfway read for a marathon in October hopefully. Struggling hugely with IT band this week though, have been to physio, resting for week and getting no better. Some frustration. On the Hanson method, I spoke to a marathon runner about this and he pretty much laughed at me, if I wasn't doing a 20 mile run it would not work... Is there a good bit of success in here with this plan? It looks sound enough to me.

I've read this entire thread and that issue pops up time and time again, the plan works you just need to believe in the theory behind it.

I'm sure people will pop in with there own personal experiences of it as I've only completed run one of the plan so far

Murph_D · 11-06-2021 12:13am

Jim Gazebo wrote: »

Have the book halfway read for a marathon in October hopefully. Struggling hugely with IT band this week though, have been to physio, resting for week and getting no better. Some frustration. On the Hanson method, I spoke to a marathon runner about this and he pretty much laughed at me, if I wasn't doing a 20 mile run it would not work... Is there a good bit of success in here with this plan? It looks sound enough to me.

Your marathon runner might be sceptical, but he is not very open minded, and not very knowledgeable about marathon training if he hasn’t heard yet that this plan does ‘work’ and that 20 mile long runs are not necessary for good results. Yes, of course there is success with this plan, that’s what this thread is all about.

Itziger · 11-06-2021 8:48am

I (and others) can back up Murph on this. Ran a PB (2.57.xx) at age 54 in Valencia off the back of Hansons. Followed it almost to the letter. Longest run was 30k instead of 26 but it really was just a light jog warm up and cool down to make the 30. There IS something about only running 26k though, I'll grant you that.

But the main point stands. The plan works and the comment about 20 milers is just not accurate.

Jim Gazebo · 11-06-2021 9:35am

Thanks all! I will be trying it, I just wanted to see your consensus here. I think its a very interesting plan, and the book gives great detail. I'll read back through the thread when I have a little time.

Glencarraig · 11-06-2021 2:13pm

Jim Gazebo wrote: »

Have the book halfway read for a marathon in October hopefully. Struggling hugely with IT band this week though, have been to physio, resting for week and getting no better. Some frustration. On the Hanson method, I spoke to a marathon runner about this and he pretty much laughed at me, if I wasn't doing a 20 mile run it would not work... Is there a good bit of success in here with this plan? It looks sound enough to me.

I was a bit worried about the lack of "20's" in the plan but having used it for 3 marathons now I am absolutely sure that it works. I ran my best marathon for years in Dublin 2019....3.20 @ 66 years of age. One thing I noticed was that the "fade" that usually happens late in the marathon was much less pronounced using Hanson and I put that down to doing the hard work during the week and going into the 16 on tired legs. I seems to get the body ready for the tough going in the later miles. Follow the plan and believe in it.

Jim Gazebo · 11-06-2021 2:24pm

Glencarraig wrote: »

I was a bit worried about the lack of "20's" in the plan but having used it for 3 marathons now I am absolutely sure that it works. I ran my best marathon for years in Dublin 2019....3.20 @ 66 years of age. One thing I noticed was that the "fade" that usually happens late in the marathon was much less pronounced using Hanson and I put that down to doing the hard work during the week and going into the 16 on tired legs. I seems to get the body ready for the tough going in the later miles. Follow the plan and believe in it.

Thanks, it's my first marathon, going for the beginner plan and aiming under 4 hours. Never ran over 25k before so it's a big step and I can't wait. Just the physio issues now at the moment to sort and I'll be on it, hopefully injury free.

I really appreciate all the feedback. And a 3.20 marathon at 66 is incredible! Fair play.

Murph_D · 11-06-2021 7:40pm

Glencarraig wrote: »

I was a bit worried about the lack of "20's" in the plan but having used it for 3 marathons now I am absolutely sure that it works. I ran my best marathon for years in Dublin 2019....3.20 @ 66 years of age. One thing I noticed was that the "fade" that usually happens late in the marathon was much less pronounced using Hanson and I put that down to doing the hard work during the week and going into the 16 on tired legs. I seems to get the body ready for the tough going in the later miles. Follow the plan and believe in it.

That is a tremendous result, Glencarraig, fair play. I’m a little bit younger (not much), but my own two best results - 3:22, 3:21 - have been ‘powered by Hanson’ also.

FinnC · 12-06-2021 8:39am

Jim Gazebo wrote: »

Have the book halfway read for a marathon in October hopefully. Struggling hugely with IT band this week though, have been to physio, resting for week and getting no better. Some frustration. On the Hanson method, I spoke to a marathon runner about this and he pretty much laughed at me, if I wasn't doing a 20 mile run it would not work... Is there a good bit of success in here with this plan? It looks sound enough to me.

It like this, as far as I’m concerned,16mile long runs may very well be long enough for you or it may not be. Training is a very individual thing, what works for you may not work for someone else. I did the plan and didn’t really like it and felt the 16 mile long runs were not enough.
I’ve done other plans with much longer long runs and and had far greater success. My mate did Hanson and he smashed his PB and would never do anything but a Hanson plan now, I wouldn’t be so keen on trying it again.
The only way you’ll know is by doing the plan.
In that regard your Marathon friend may well be right,but he may also be wrong!
I wouldn’t get stressed about it either, if it works great, if not do a different plan for your next marathon. It’s important to enjoy the training also, I didn’t enjoy Hanson as much as other plans, if you enjoy it you are more likely to stick to it and get success.
All plans work anyway to some extent, you’ll know yourself after a few training blocks what gets the best out of you.

Hansons Method

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