Hansons Method

ThebitterLemon · 12-06-2021 9:32pm

Hanson newbie question.

I’m doing the hm plan

Race is on the end of August.

The plan has no tune up races and I was considering doing the Kilbeggan 10 miler @ HMP, it’s 3 weeks before goal race.

Any advice/pointers from more experienced Hansoners would be appreciated

Thanks

TbL

Murph_D · 12-06-2021 10:24pm

ThebitterLemon wrote: »

Hanson newbie question.

I’m doing the hm plan

Race is on the end of August.

The plan has no tune up races and I was considering doing the Kilbeggan 10 miler @ HMP, it’s 3 weeks before goal race.

Any advice/pointers from more experienced Hansoners would be appreciated

Thanks

TbL

I wouldn’t be against it in theory, swapping it out for the 7m HMP tempo that’s on the plan but 10m at goal HMP is a big swing at it - would you have the discipline to treat the first 3 m as a warmup at easy pace? If so, I think it would be an excellent session and not too different to what’s actually on the plan that week. Plus you’ll feel great ramping it up in the middle of the race as the rest of the field is starting to settle.

It all depends on how much powder you want to keep dry for the last 3 weeks. You’ll be feeling pretty fatigued at this stage of the plan anyway.

Just my 2c.

ThebitterLemon · 12-06-2021 10:30pm

Murph_D wrote: »

I wouldn’t be against it in theory, swapping it out for the 7m HMP tempo that’s on the plan but 10m at goal HMP is a big swing at it - would you have the discipline to treat the first 3 m as a warmup at easy pace? If so, I think it would be an excellent session and not too different to what’s actually on the plan that week. Plus you’ll feel great ramping it up in the middle of the race as the rest of the field is starting to settle.

It all depends on how much powder you want to keep dry for the last 3 weeks. You’ll be feeling pretty fatigued at this stage of the plan anyway.

Just my 2c.

Thanks D

Discipline and me don’t make great bedfellows, so I might struggle with the 1st three miles easy in a race environment

Makes sense though and maybe it’s time for the old dog to learn new tricks!!!

TbL

Itziger · 13-06-2021 7:05am

ThebitterLemon wrote: »

Hanson newbie question.

I’m doing the hm plan

Race is on the end of August.

The plan has no tune up races and I was considering doing the Kilbeggan 10 miler @ HMP, it’s 3 weeks before goal race.

Any advice/pointers from more experienced Hansoners would be appreciated

Thanks

TbL

10 miles at goal HM pace? Seems like too much to me. What's the max distance at that pace in the plan? Personally, I'd do a split pace or a progressive run. Either 3*4k @ HM or invent a progression run.

Murph_D · 13-06-2021 2:52pm

ThebitterLemon wrote: »

Thanks D

Discipline and me don’t make great bedfellows, so I might struggle with the 1st three miles easy in a race environment

Makes sense though and maybe it’s time for the old dog to learn new tricks!!!

TbL

Well you won't make that sub-3 breakthrough later in the year without learning a few new tricks first.

And of course if you have no discipline you run the risk of running the event at true 10-mile pace and completely blowing your wad. :eek: Seriously, if you doubt your discipline you are better off not doing it.

I've run a couple of races progressively like this and you really feel great in the second half, striding through the field like a colossus. It is difficult to hold back at the start, alright, but just remind yourself at the start that a lot of those people going past will be seeing you again later in the race. If you decide to run it this way, just be sure to stick to HM pace when you ramp it up, and no more than that.

Unthought Known · 14-06-2021 11:26pm

Planning to be in Spain for 3 weeks in August which will be weeks 9-11 on my plan. I generally run pretty early over there, but it will still be hot so I'm wondering what peoples thoughts are on the SOS runs? Luckily I only have one long run as I fly back the day before the next. SOS runs are:

Week 9: Speed 6x800, 8 Tempo, Long 15
Week 10: Speed 3x1600, 8 Tempo
Week 11: Strength 6x1 mile, 8 Tempo

Go for it at plan paces? Dial back pace? Or dial back reps/distance?

Murph_D · 15-06-2021 7:53am

Unthought Known wrote: »

Planning to be in Spain for 3 weeks in August which will be weeks 9-11 on my plan. I generally run pretty early over there, but it will still be hot so I'm wondering what peoples thoughts are on the SOS runs? Luckily I only have one long run as I fly back the day before the next. SOS runs are:

Week 9: Speed 6x800, 8 Tempo, Long 15
Week 10: Speed 3x1600, 8 Tempo
Week 11: Strength 6x1 mile, 8 Tempo

Go for it at plan paces? Dial back pace? Or dial back reps/distance?

Have never been away for three weeks but above done SOS sessions in Greece and France and I think Fuerteventura without any issues. The trick is to do them at the crack of dawn. And yes, running by effort rather than pace is advisable (at any time or in any place). Good luck!

Unthought Known · 15-06-2021 4:06pm

Murph_D wrote: »

Have never been away for three weeks but above done SOS sessions in Greece and France and I think Fuerteventura without any issues. The trick is to do them at the crack of dawn. And yes, running by effort rather than pace is advisable (at any time or in any place). Good luck!

Thanks D. I'll play it by ear and see how comfortable (or slightly uncomfortable) I am.

Unknownability · 15-06-2021 4:43pm

First speed session of the plan was today 12*400, I've done this work out a number of times previously and I have to say with "tired legs" it felt a lot harder and I needed to work more to keep the pace.

It'll be interesting to see how that plays out through the rest of the plan.

Murph_D · 15-06-2021 4:45pm

Unknownability wrote: »

First speed session of the plan was today 12*400, I've done this work out a number of times previously and I have to say with "tired legs" it felt a lot harder and I needed to work more to keep the pace.

It'll be interesting to see how that plays out through the rest of the plan.

Your legs shouldn’t feel too tired at this early stage. The fatigue really starts setting in after a few weeks of three SOS sessions.

shotgunmcos · 15-06-2021 6:06pm

Exactly the fatigue doesn't or shouldn't really set in for a few weeks. The 12x400 is set on paces so its intense. However, it has generous 400m jogging recoveries. Method states that if you can't jog the recoveries you are doing them too fast. Its another way of building the fatigue, keeping you moving.

As for doing workouts in Spain? SIU Buttercup.. get them done! You can always regulate by heart rate/RPE if its unbearable but getting out and done early is a way to get them out of your way for the day.

Unthought Known · 15-06-2021 7:22pm

Murph_D wrote: »

Your legs shouldn’t feel too tired at this early stage. The fatigue really starts setting in after a few weeks of three SOS sessions.

Yes, I did my own 12x400 session today and found it pretty easy. I did remind myself though that there's no cumulative fatigue yet for me coming off a very easy couple of weeks.

Unthought Known · 15-06-2021 7:35pm

shotgunmcos wrote: »

As for doing workouts in Spain? SIU Buttercup.. get them done! You can always regulate by heart rate/RPE if its unbearable but getting out and done early is a way to get them out of your way for the day.

Oh I'll definitely plan to get them done early. I'll have some decent sessions done by August to get a feel of expected effort etc.

Unknownability · 15-06-2021 9:08pm

Thanks for the responses, there are two of us with very similar user names using the plans.

Have reflected on the run it was fine, they were all done between 1.25 - 1.32.

My initial feeling of doing it on tired legs was based on my legs just feeling tired, when I've done the 12*400 previously I'd usually try and do the last rep in under 1.15, I don't think I could've done that today for whatever reason.

thehairygrape · 16-06-2021 12:59pm

Thanks for all the helpful tips in this thread. Thinking of giving this a try for the next marathon, whenever that’ll be. I had the book for a while but never even opened it until I saw this thread. Only just starting it now.
A query re treadmills. Has anyone tried some of the SOS sessions on a treadmill? No mention of it in the book contents page. I was also thinking that a treadmill might be the answer to a previous poster re running in hot climates. Some countries have access/day access to gyms.These are usually air-conditioned so heat not too much of a factor (boredom is another matter). Or hotels as well.

Murph_D · 16-06-2021 2:48pm

I’d be avoiding the treadmill if at all possible. One of the points of the long tempo runs is to simulate race conditions - good to do them on surfaces and terrain (and weather) that are similar to what you’ll be racing on/in. Treadmills don’t simulate anything really, and do part of the work for you.

FinnC · 16-06-2021 8:20pm

thehairygrape wrote: »

Thanks for all the helpful tips in this thread. Thinking of giving this a try for the next marathon, whenever that’ll be. I had the book for a while but never even opened it until I saw this thread. Only just starting it now.
A query re treadmills. Has anyone tried some of the SOS sessions on a treadmill? No mention of it in the book contents page. I was also thinking that a treadmill might be the answer to a previous poster re running in hot climates. Some countries have access/day access to gyms.These are usually air-conditioned so heat not too much of a factor (boredom is another matter). Or hotels as well.

Treadmills can be a pretty useful machine at times. I use them mainly for interval sessions and find them great. I’d always set it at 2%.
Plenty of top level athletes use treadmills for a lot of their training. Lionel Sanders seems to be never off one for his running training! Nothing beats getting outside of course but treadmills certainly can be very useful for certain types of workouts.

Murph_D · 16-06-2021 8:30pm

I agree that treadmills have their place - have used them many times myself. Never for a session though, especially a long pace session. As you say nothing beats getting outside, which is why I suggested "avoiding if at all possible".

thehairygrape · 16-06-2021 9:18pm

Thanks again. I was thinking of interval sessions on a treadmill when needed. 2% sounds good. Not easy to get to a track.

Swashbuckler · 16-06-2021 10:48pm

thehairygrape wrote: »

Thanks again. I was thinking of interval sessions on a treadmill when needed. 2% sounds good. Not easy to get to a track.

You don't necessarily need a track to run sessions.. I've never run in a track and I've probably done several hundreds sessions since 2017. Hit the road!

Unknownability · 18-08-2021 4:02pm

So how are people getting on who are using Hansin for an autumn marathon?

I'm using it for Manchester and am just over half way, had the first strength session this week which was a change from the speed.

I'm loving the plan, it's very straight forward to follow.

Jim Gazebo · 04-09-2021 8:55am

Hi all, hope anyone using the plan is getting on well!

I was supposed to do a marathon in a couple of months but I won't be able to do it due to being away for work unfortunately. I was planning on using Hanson method. So to prepare me, I have a couple of weeks now with a base level of fitness, I started the beginner program on week 7, or whichever week just before the first week of tempo/sos. Been fine so far and just knocking out easy runs. I'm no sprinter, and a marathon is a big deal for me, so I'm trying for sub 4 hours as a conservative target. My best estimate is a 10 miler I ran in 1:17 so going sub 4 hours seems a gentle target. It is just the pace is gives for the easy runs, it's like 9:40 a mile or something. It's phenomenally slower than I'm used to running and I'm finding it hard to pull myself back to that. It's not critical now as I'm not going to complete the plan, it will be over Christmas before I get a good crack at it. But any tips on the easy running? Is it ok to run a touch faster? Or should I really try to slow.

Unknownability · 04-09-2021 10:19am

@Jim Gazebo from reading the book and other posters here, I think that pace is irrelevant really and it's effort that is the real indicator. Do you monitor your heart rate during runs?

Jim Gazebo · 04-09-2021 11:25am

https://www.boards.ie/discussion/comment/117845461#Comment_117845461

Yeah I would keep an eye. Thanks, yeah I suppose if the effort is at an easy pace then that is all that matters!

Unknownability · 04-09-2021 11:36am

https://www.boards.ie/discussion/comment/117845642#Comment_117845642

If you track the heart rate, you should then have an idea of what your max is and then it's a case of seeing if 9:40 m/m matches up with your easy zone.

Saying that runnung a 1:17 10 miler suggests that a sub 4 target is quite achievable. Best of luck, I'm entering week 14 of teg advanced plan and really enjoying it.

I'm at the stage now of worrying that the 16 mile lsr's aren't long enough 🤣

Jim Gazebo · 04-09-2021 2:14pm

https://www.boards.ie/discussion/comment/117845675#Comment_117845675

Looking forward to getting stuck in proper around Christmas. Yeah I lost a lot of fitness through injury in the summer but I think sub4 is very achievable. Best of luck to you too, thanks for the advice.

Murph_D · 05-09-2021 9:44pm

https://www.boards.ie/discussion/comment/117845642#Comment_117845642

Do you know what the appropriate easy effort is though, in terms of HR?

What kind of pace are we taking about as a mater of interest? 9:40 should not feel slow at all to a 4 hour marathon runner - it's a good bit less than a minute slower than MP.

Be careful about this. I know a good few runners who struggle to run slowly and have disappointing marathon times.

Jim Gazebo · 05-09-2021 10:00pm

https://www.boards.ie/discussion/comment/117851198#Comment_117851198

Ok, probably not. I know it needs to be in a certain zone, not off top of my head though. Maybe I am aiming at too slow a marathon time? My race pace for all races 10km up would be 5mins/km, so 8/mile. 9.40 feels savage slow for some reason. And I think the upper slow pace in Hanson book is 9.51. maybe I will get used to it but it really really feels like pointless running. But I need longer spell doing the plan maybe. I have been called for work early anyway as well so my plan is screwed. No chance for me to do a week of it even now. Christmas it is.

Murph_D · 05-09-2021 10:11pm

Have you read the book? There is a very comprehensive explanation of the purpose of every type of run, and the adaptations they will bring about if done correctly.

What you say about race pace is interesting - you shouldn’t have the same pace for all races of 10k and up. Marathon finds you out quickly if you only have one gear, so to speak.

Definitely worth reading the book in depth - there’s no point doing the plan if you don’t understand it. Or at least, no point trying to change it if you don’t know exactly what it is trying to achieve.

ariana` · 06-09-2021 11:01am

Interesting that you find that pace pointless. Out of interest what feels like an appropriate easy run pace to you?

I'm not currently or have I ever followed Hanson but I have a 1:16 10mile time (from a TT in March) and am aiming for a sub 4 marathon next month and I do all my easy runs around 9:40-10min/m. I don't look at my watch for easy runs but they mostly naturally fall into that bracket and they have my HR in the appropriate zone too (when I bother to wear my HRM). For example last week's 3 easy runs were done @ 9:51, 10:04 and 9:51.

Maybe when fatigue from the plan kicks in a slower easy pace will feel more natural to you!

Murph_D · 11-09-2021 5:25pm

I'm using the Hanson Half Marathon schedule at the moment for a race coming up in a couple of weeks. I'm only using the second half of the plan having jumped in in the middle after a period of 5k training, so I'm hoping I have enough of a base. I've done this plan (all the way through) once previously with good results (Charleville in 2017, which is still my PB), so I know it quite well. It will be interesting to see whether I'll get away with leaving out the first half this time - certainly the Thurs tempo runs at MP have been tough going and I'm just hoping I'll have done enough by race day.

Jim Gazebo · 20-12-2021 9:01pm

My apologies for not coming back to ye. As I say, I've read the book, reading it again now actually. And yes, I think once I settle into a plan fatigue will set in.

Anyway. Aiming at the Limerick marathon on 1st May possibly. So starting the 16 week beginner plan. I will have a few stints away but hoping to manage it.

19 weeks out technically now but going to repeat a couple of the early weeks for the first 3 weeks as I need to rebuild some base fitness. Done very little recently. Hopefully I'll be in here discussing how good the plan is!

Jim Gazebo · 20-12-2021 9:02pm

https://www.boards.ie/discussion/comment/117877297#Comment_117877297

How did it go?

Murph_D · 20-12-2021 11:28pm

https://www.boards.ie/discussion/comment/118353502#Comment_118353502

Great! I ran 93:52 for a 25-second PB, which was a great result for me. Report here:

https://www.boards.ie/discussion/comment/118134403#Comment_118134403

It was a second HM attempt after falling a little short (94:2x) at Galway a few weeks before. After recovering it gave me a chance to put in another couple of weeks of ‘the method’, and I felt very strong on the day. I’d highly recommend this plan for HM runners of any standard. It’s simple but relentless, and it turns you into an ‘aerobic monster’ if you do it right!

Jim Gazebo · 22-12-2021 1:26am

https://www.boards.ie/discussion/comment/118354205#Comment_118354205

Very impressed. Great report. Fair play. I've done a couple of 6km runs this week now. First one on Sunday was a struggle. Real heavy legs but I took it easy. Tonight was the first structured run I did in a long time, slightly accidental but as I try to build a base I said I better test a little where I am. Progressively got faster as I ran and it seems something is still there. Averaged 4.44 / km which is not bad considering last few months and feel I could have sustained faster.

Plan for rest of week is a couple of easy runs, around 5/6km mark. Then I'll copy the 1st and 2nd week of the beginner plan out twice in a row to keep the base going before getting straight into it I hope. Need something to keep my mind occupied now.

Jim Gazebo · 23-01-2022 8:27pm

Hi all,

I am now through week 5 of the beginner programme for the marathon. So far, all has been good. Just about keeping to easy pace. This week is the first week with workouts. Still aiming 1st May, but I may have to switch depending on work commitments. For now I will crack on. Going really well I can see how the cumulative fatigue kicks in. At the moment I'm holding up well, few pains and aches tonight after the 10km this morning. I pushed the last 3km hard to see where I was and I felt strong.

All in all, all is going well. Speed workouts and tempo runs and the 6 days a week might crock me but I'm sticking as religiously as I can to it.

Nutritionally, I'm doing ok. Following what the book says but a heavy Drinking session on Friday screwed me a little. Work is going to mess a little bit with the plan but I'll adjust accordingly. Very excited and hopefully stay injury free. The shoes are a slight concern, I find them a little narrow, as I get longer I might think of switching up in next week or two. My baby toe goes dead a little over a small issue on my right foot. Never happened with the wider shoe, but blisters were a huge issue. At the moment I'll stick, as the shoes have worn in well overall.

Jim Gazebo · 27-01-2022 9:58pm

Found all very good this week. Feel fresh and nice to mix it up with the tempo and speed sessions. Thinking of throwing in a half marathon race around week 10/11 think the distance is 27km for that run, I'd be running with someone who runs about my easy pace when pushing so I might do it with a 2 mile WU WD, be good for the getting used to race day nerves again, havent done a race since 2020. As long as the pace stays easy I suppose it would be fine.

How do you guys handle big adjustments in the plan? I might have to take 4/5 days off for work a couple of times next month, don't ask but I definitely wont be able to run. How would you adjust the beginner plan for say three sets of 4 days where you coudn't run? Would pushing back the marathon a bit later work or am I risking burning out then training over too long a period?

Murph_D · 27-01-2022 11:36pm

I’m not too familiar with the beginner plan but I’d this were me I’d find a way to plough on - if running on those days is genuinely impossible, just treat them as rest days and carry on. And don’t be afraid to dial back the session pace if necessary when resuming.

if pushing back the marathon is a genuine option that’s workable too - justl suspend the plan for the down weeks, but make sure to run easy during the 3 days you can run.

DeepBlue · 27-07-2022 10:59pm

For those of you who've used the marathon plan - do you eschew all racing during the 18 weeks of the plan?

While the book discourages racing it does seem that four and half months without any racing seems, on the face it, a disadvantage? 🤔

MrMacPhisto · 28-07-2022 8:48am

I have followed the plan a good few times. Sometimes I have done no racing and other times I have thrown in a couple of races.

I would say the decision whether or not to race during the training is very individual. If its a case that you need a race for confidence or because you simply love racing, then I say go ahead and do it with a few caveats. I would try to limit racing too much as it may have a negative effect on your training performance and the cumulative fatigue ethos of the plan.

A half marathon is an ideal opportunity to practice race tactics, kit, nutrition in-take and build confidence at racing at race pace or even slightly faster. I wouldn't race a half within 4 or 5 weeks of your planned marathon though.

If it is a case of racing for the love of racing, then I would try limit this to a minimum. The training is intense enough and you may not be adequately recovered for your next session. The Hanson plan leads to cumulative fatigue and your body will feel it. Racing too much may be the straw that breaks the camel's back and lead to going into the red and possible overtraining/injury.

Any time I have raced during the plan I have done the following.

If it was a 10 mile/half race at the weekend, then I would skip the Thursday session (easy day instead), race the weekend and the race would be the LR for the week also. I would then jump back into the plan as published the following week.
for a 5/10k race, I would run the the Thursday session on the Tuesday, run easy on the Thursday and if there was a LR, then I would run this very easy post race day or incorporate into the race day with easy warm-up/cool downs on race day to meet the required distance. Again, I would jump back into the plan the following week.

From my experience, my preference would be to run a half marathon or 10miler, and that would be my only race. You will have plenty of race pace miles in the training. The half/10miler always gave me confidence for my race. My tactic would have been to run these races at close to my MP for the first half and then finish stronger near actual distance race pace.

Good luck with the training and the racing decision. Most of all enjoy it, and if that means racing lots, then do that :D

Sandwell · 28-07-2022 1:05pm

I'm currently in week 6 of the Advanced. I think a couple of longer races are fine as an alternative to the Thursday session but with no taper and with the understanding that you'll be straight back into the plan the next week. I raced a 10 miler at the weekend and will race a half towards the end of August. My "long" run on Sunday was only eight miles but run at recovery pace so time on feet was probably equivalent to running the prescribed distance at steady. The interval session on Tuesday was on pretty heavy legs but that's to be expected. I guess there is always a risk of injury in racing while in the middle of a plan but it's hard to beat a good hard race effort to get an idea of where you're at.

Murph_D · 29-07-2022 9:29am

I suppose everyone is different and gets to know what they can withstand but if I would be skipping the Tuesday session after a Sunday race as well, substituting it for some easy miles. The recovery is more important, and the race itself has delivered a huge stimulus.

Sandwell · 29-07-2022 10:53am

You're probably right to be honest. In hindsight I should have skipped that Tuesday session. I found yesterday's MP tempo okay though, so hopefully i got away with it. I think I'll take your advice after the half, however, and run easy through to Thursday.

chabsey · 29-07-2022 11:29am

Just thought I'd comment here because I used this plan in 2018 for my second Dublin marathon. I trained for a 3:15 and got exactly that, but the plan was very intense and I won't use it again just from a time point of view (too many sessions a week). I managed to hit all required timings etc but did take time off during it because I was convinced I was injured (I wasn't - just didn't have a good base going into the plan so muscles tightened etc).

So - for me it definitely worked but like I say, I have chosen not to use it this time simply because I don't have the time to do 5 sessions a week. I'm using a different plan this time for DCM and Amsterdam, I guess we'll see how it works out.

Someone earlier asked about incorporating runs like the Dublin half etc. I did, used them as part of the training - found it very motivating to do the half marathon @4:37 a km without issue. I wasn't wrecked at the end which gave me great hope because that I was the pace I needed to do the full marathon at.

One other thing to note - I was absolutely butchered by the end, could barely get across the finish line so I'd definitely run the tank dry but I didn't bonk or hit the wall at all.

And final final point - I also read a book on marathon nutrition for that marathon and actually managed to track down someone who sold beetroot juice in the expo. Bought two bottles, still have one in the fridge...vile stuff but maybe it helped.

Murph_D · 29-07-2022 12:18pm

https://www.boards.ie/discussion/comment/119402894#Comment_119402894

Tues speed/strength, Thurs tempo, Sunday long - 3 sessions per week, like most other approaches. Three easy days and a day off. Not sure where you got five from?

But the main thing is, it worked. Totally agree with the intensity comment too, although if you added two ‘sessions’ that certainly is TOO intense!

chabsey · 29-07-2022 1:13pm

https://www.boards.ie/discussion/comment/119403099#Comment_119403099

Just had a look back there at the plan and I was doing something along the lines of the following:

Mon - Easy 5 mile

Tues - 4X 1.5 mile

Wed - off

Thurs - Tempo 9 miles

Fri - Easy 5 mile

Sat - Easy 8 mile

Sun - Long 16

So it was actually 6 days a week which was worse than I recalled - I know the easy are easy but it's still running and still requires time. It was time that I just couldn't afford for this attempt - might end up biting me though.

Confusion arising from my use of the word 'session' I guess - for me any running is a session...some are harder than others. Probably using the term wrongly though, hence confusion.

DeepBlue · 29-07-2022 3:26pm

@chabsey - yes, I think anything other than easy run or recovery run would be termed a session e.g. intervals, tempo, long runs (at least that's my impression anyways)

You say you didn't have much of a base coming in to the plan. Presumably you weren't coming in from a standing start? Could you give a guesstimate at how many miles per week you were doing prior to commencing the plan?

chabsey · 29-07-2022 3:33pm

https://www.boards.ie/discussion/comment/119404069#Comment_119404069

Figured it might have been the use of session alright, confusion cleared up.

I know exactly what base I had coming into the plan because it's my normal 'base' which I put in quotes because it barely represents a base at all. When I don't have a marathon to train for I drop to the spectacular figure of 5k a week. So I went from 5k a week -> whatever Hanson week 1 was. Suffice to say I was lucky not to get injured, but I just did the same thing again this time albeit not with as many runs a week as Hanson's.

I think perhaps I've an aptitude for running because I had never really run before, then in 2015 decided to do the couch to 5k and just kept increasing the distances. I signed up for the Dublin Marathon that year and knew nothing about plans or hydration or proper training. I just ran the race on the day and enjoyed it so I kept at it.

Edit - Just checked my logs to confirm this and I'm wrong - I do normally have a 5k a week base but in the 2 weeks running up to starting Hanson's I went from that 5k to 49k for two weeks, then started Hanson's. Don't do like me, looking back it's nuts.

Murph_D · 29-07-2022 4:14pm

Yes, a regular base of 30 miles per week is what Hanson looks for for anyone doing the Advanced version of the plan. @chabsey fair play for getting through it and yes, I'd say you probably do have an aptitude for running based on that debut, but imagine what you could do with a proper few years of year-round base building. You say you don't have the time but it's amazing what you can do when running becomes just an accepted part of your background day. Most of us spend at least an hour a day watching TV or otherwise farting around, that could be easily converted to running time!

chabsey · 29-07-2022 4:23pm

https://www.boards.ie/discussion/comment/119404257#Comment_119404257

Thanks yeah you're probably right, I could get more into it but I'm getting older now and family time etc cuts into it. I agree about an hour a day watching TV but the other oddity about my running is that I really do not enjoy it so an hour in front of the TV sounds much nicer. The only thing I like about running is that it means I can eat anything and not worry about weight gain and also the buzz of race day events like the marathon is hard to beat.

The plan I'm following this year says at least a year of 30-40 miles a week base and a 5k time of 19mins. I have neither but I'm going to give it a go.

Hansons Method

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