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Hansons Method
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jaggiebunnet wrote: »All the best to everyone, wasn't able to follow the plan as well as I would have liked but hopefully I will still get around tomorrow. Be interesting to see feedback on all those that did the plan 100% and whether they pb'd.
Did anyone?
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Krusty_Clown wrote: »Well there's your answer then. Train for 2:55 and run 2:55.
2:55:27
Also including a few miles with Krusty 0 -
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I'm gonna post a detailed report later on my Hanson experience this time round, but the summary is the plan definitely works.
p.s. It appears the Singer plan also works and probably even better.
When's that book out??
Just give us the finishing time and maybe Half split in the meantime. The suspense is killing me.0 -
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OOnegative wrote: »I seen the results of the Day of 5k PB’s and figured you were pacing 20 minutes and when I saw the photos, not to be harsh, I knew you weren’t!!! Great to see you back at it P, I know you fell out of love with running for a while. Will you keep it going this time, be great to see you back here regularly posting. Well done yesterday.
Cheers B. Nice way of saying I was a fat fcuker
I'd be sacked if I was pacing there, given I couldn't hit the target time myself.0 -
Week 18 (w/c 21st October)
Thursday - Off
Friday – 6m @ 8:41 (116avg)
Saturday – Off
Sunday – 26.22m @ 7:09 (3:07:05). Halfway: 1:33:26 (13 second positive split)
I feel like yesterday was the best marathon I’ve ever run. It’s not the fastest, but it’s the first one I’ve run on target from start to finish and the only one where I’ve actually hit my race day target. As much as it hurt in the latter stages, I felt in complete control and never once doubted I was going to hit the time I set out to run. I was almost as strong at the finish as I was at the start (joint fastest splits were in miles 2 & 24). That’s a vindication of the plan in my opinion and I’d recommend it to anybody. I’m a tiny bit annoyed about the small positive split, but I’ll correct that next time. Overall I’m delighted with my race and my result. I feel like I did the Hansons justice this time.
Thanks for the update - great running!
For myself, I missed a lot of miles especially those longer ones and didn't have time to do the increased MP miles as the plan built up during the week so did what I could along the way. my PB is 3:29 and I started the plan with the intention of a 3:28 an changed that to a 3:25 as I felt I was hitting the paces easily in training, until the mileage increased and I didn't have the time. Still I kept to the training paces of 7:50 MP.
On the day I planned to take the first half easy and push on a little in the 2nd and see where it got me. I might have taken it too easily but I was really enjoying the day so much so the miles flew past and I was missing the cues to take my gels etc.
Anyhoo finished on a negative split for the first time, 2nd time not having to stop and walk and although I couldn't push on very much on the last 6 (prob due to the lack of long miles) I came in at 3:33:33 (not my favourite number by the way) with my watch time of 3:33 dead on as I had stopped for the loo at mile 8 somewhere in the park. Very happy considering I didn't think I would run it at all as I hadn't put in enough training. I would love to do the plan and give it it's proper attention and time but I think that will need to be when the kids are a bit older and I have more free time. Maybe for the 50th Dublin Marathon! 0 -
Just to offer my own thoughts on the plan after Sunday. It was my first marathon so I was a little unsure as to what plan to follow back in June. I had a decent base built up of easy running so following plenty of research here and across the wider web I said I would give the Hansons method a go. Bought the book and read it in a weekend and decided to give the advanced method a bash.
Was a bit optimistic with the paces early in the plan when working off an old PB so dialed the pace back to current fitness and found it much more manageable. I didn't follow the plan to the exact letter as I threw in a 10K in week 5 and also I ran the Charleville half in September.
Given it was my first marathon I wanted to run a half to see where I was pace wise. Charleville put me in the 3:15 - 3:20 range which married to the paces that I was running the MP sessions at. I also took Sunday as my rest day and added some additional rest days when the body was battered. I also ran two 21 milers one of which was at MP -30 secs. I just wanted to see how the body would react to running that sort of distance.
I found the training relentless but I really enjoyed the SOS sessions. I was constantly tired but tried to stick to the plan as best I could. I ran a negative split in Charleville and felt quite strong in the later stages so that gave me the confidence that the plan was working.
The plan on Sunday was to go out with the 3:20 pacers and push on if I could after 15 miles. Of course I spent too much time foostering on Sunday morning getting to the start line so when the gun went off I was in the queue for the portaloo and the pacers were long gone!
Didn't panic too much and went off at a conservative enough pace through the first 7 miles. Picked it up slightly through to halfway and was feeling good so pushed on again. Felt really strong right up to mile 24 where I had a little wobble put composed myself to push on again for the last mile and a bit.
Crossed the line in 3:19:10 with a 2 minute negative split so I was happy out. Reckon I could have shaved a bit more off the time if I had of pushed the pace a little more early on but given it was my first marathon I had a nagging fear of blowing up in the later stages of the race. Running with the pacers might have helped here but I can't be too greedy at the end of the day.
Overall impression of the plan is that it is bloody tough but it definitely works. I can't see myself doing a marathon again next year, the plan is to focus on the shorter stuff with maybe another crack at Charleville in September but if I do sign up for another marathon I would have no hesitation doing the Hansons method again.
Apologies for the long post but I just wanted to share my thoughts. Finally thanks to all who contributed to this thread and to the Athletics forum as a whole. Boards is a fantastic resource and there are some great contributors on the site.0 -
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Right ladies & gentlemen. I'm throwing this out here just for the craic. The first of the spring 2020 marathons is probably Paris (I'm running) so.......18 week Hanson programme starts for me on.............December 2nd !!!!, other marathons give or take a couple of weeks.......Happy Christmas............. Just saying:eek::) 0
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Here's my plan review!
As documented previously, I made a bunch of additions to the Hanson plan, mostly in the spirit of the book but with a few parkrun pacing efforts thrown in for fun :pac: :rolleyes:
In the first half of the year I was doing kind of 5k-10k type training targeting a few races. I peaked at around 70 miles a week and ran a few PBs. June was a bit of an off month due to various bits of travel and personal life stuff getting in the way but still had some good milage. July was spent in Barcelona where I got into the habit of getting up in the morning before breakfast and running up the hills, around 18k feet of climbing in total. When I got back to Dublin at the end of July I launched into the last 12 weeks of the plan, however I did my club's track session instead of the speed sessions. The overall distance was the same (4.8k-5k), though it didn't have the same progression on repeat lengths. I didn't think of this as being particularly material overall and benefitted from running in a group etc.
Once the strength sessions started I followed them per the plan. I was generally targeting 2:55 paces, though I dipped under at times. I had a few bad sessions, but I was balancing high milage, increased intensity and occasional hungover sessions so it's not surprising that they didn't all go perfectly well. I added a lot of miles to the plan, running 330 in September. I didn't do any races and the last hard parkrun was at the end of July (close to 18:30 or so).
I really enjoyed the fast short long runs. In the past I usually took long runs pretty easily and treated them as time on feet exercises. The MP tempos were the most challenging part of the plan, they felt like they had the most at stake. Running them under cumulative fatigue was real - my heart rate typically got to where it ended up in mile 24-26 of the marathon itself. Once my milage started to fall in the last couple of weeks, my easy and session paces picked up which was a good sign.
Here are my paces for the SOS runs for the last 7 weeks:
Week|Strength|Tempo|Long
2nd-8th September|6:26|6:50|7:13
9th-15th September|6:23|6:37|-
16th-22nd September|6:22|6:46|7:12
23rd-29th September|6:26|6:31|-
30th September - 6th October|6:19|6:33|7:04
7th October - 13th October|6:24|6:43|-
14th October - 20th October|6:17|6:42|-
One of the main features of my running was consistency. Here's the 12 weeks - a bit of messing around happened in August but was unavoidable due to various bits of travel and didn't interfere with the sessions. September and October was pretty decent though. Unfortunately for me I seem to need high milage to run fast, and I get a lot of sharpness from running fast close to target races. I think I got the taper about right this time around.
I ended up running 2:55:27, with a HM PB in the second half. The plan clearly worked for me though arguably I had soft PBs. Speaking of soft PBs I also ran a 10 mile PB in training on one of the 9 mile MP sessions. The relentless repetition of the SOS runs brought me on a lot, though the next time I commit to a marathon and train for it properly I might do something with some more variety and actual races... however I'd come back to this plan and recommend it to runners who want to improve their marathon times.0 -
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Well, I finished the plan - or at least the SoS bits - last night. Will report back the first week of December. I've enjoyed the challenges and now I'm just curious to see if it works on the day for me. Feeling strong this last week. Had to try not to go too fast on the last Strength session, and kinda failed. No guarantee of success of course........
Not quite finished yet. The race is one of the more important elements of the plan.
Best of luck.0 -
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