Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi all! We have been experiencing an issue on site where threads have been missing the latest postings. The platform host Vanilla are working on this issue. A workaround that has been used by some is to navigate back from 1 to 10+ pages to re-sync the thread and this will then show the latest posts. Thanks, Mike.
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

Hansons Method

1…5681011…14

Comments

  • #352
    PaulieC
    Registered Users, Registered Users 2 Posts: 6,196 ✭✭✭PaulieC


    I have a question about this plan, specifically around the speed sessions.

    I am targeting 3:10 in April and just about to start the 18 weeks next week. As far as I can figure from the charts in the book, the speed paces are different across the interval distances, but not logically (at least to me) so. From what I have calculated, a 3:10 marathon time translates to a 19:30 5k time, so going by that, these are my Speed paces (miles) across the different interval distances:

    400 600 800 1000 1200 1600

    Speed 6.20 6.16 6.20 6.14 6.16 6.20

    Am I calculating incorrectly ?


  • #353
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,484 ✭✭✭✭Murph_D


    PaulieC wrote: »
    I have a question about this plan, specifically around the speed sessions.

    I am targeting 3:10 in April and just about to start the 18 weeks next week. As far as I can figure from the charts in the book, the speed paces are different across the interval distances, but not logically (at least to me) so. From what I have calculated, a 3:10 marathon time translates to a 19:30 5k time, so going by that, these are my Speed paces (miles) across the different interval distances:

    400 600 800 1000 1200 1600

    Speed 6.20 6.16 6.20 6.14 6.16 6.20

    Am I calculating incorrectly ?

    All speed sessions are based on 5k pace. So a 20min 5k = 1:36 for 400m for example. The differences there in your calculations are probably rounding errors.


  • #354
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,484 ✭✭✭✭Murph_D


    Itziger wrote: »
    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........

    Thoughts?


  • #355
    Itziger
    Registered Users, Registered Users 2 Posts: 4,017 ✭✭✭Itziger


    Murph_D wrote: »
    Thoughts?

    Fair call. I should be working but here goes, I'll keep it brief.

    And the reason I'll keep it brief is cos I don't know if the plan works or not!! You might say, Man, you got a PB, course it works. True, but I was confident that 2.59 was not going to remain my PB for ever. I THINK that I could have got one doing my own 'old fashioned' plan similar to what I did for Cork 2017.

    Things I liked about the plan: The 2/3 sessions of substance means you're not bored. The weeks tick by and you can see progression. 3 weeks of this, then 3 weeks + 1 mile of it, then another 3 and so on. The Speed and Strength sessions, I liked.

    However, I may not be the ideal candidate for this plan as my weak point has been distance/endurance. I have never been able to convert my Half times to Full (not as most 'converters' suggest anyway.)

    Things I might tweak if trying again...... Longer W/U for the M paced sessions. As in 10 miles E + 10 miles @M. The only problem there is that a 20 miler mid-week is probably not on for lots of people. I know it's supposed to be all very scientific and all but I'd be tempted to cherry pick and mix in some Longer runs. You could take a modified week before or after to balance the workload.

    The jury's out in that I didn't feel strong in the last 10k. In fact I felt like I almost always do!!! But it did work in so far as I got a PB ......... (But was that the magic shoes??)


  • #356
    sideswipe
    Registered Users Posts: 2,432 ✭✭✭sideswipe


    Thanks for the update Itziger, I saw your run on stava and was a little surprised to read that you felt the jury was out on the plan given you ran a pb, maybe the lesson is the last 10k is never easy regardless of the plan!

    Well I've had a mare of a start to the plan! Started with the 2 easy 6 milers last week but have since ended up on antibiotics and unable to run since Friday. Have been struggling for a while with a low level dose that's decided to level up.

    Today was supposed to be the first sos with a 12x400's. Thinking of jumping back into the plan next week which will give me 16 weeks. I have been doing a pre plan build up to get accustomed to the sessions having done the following since DCM-

    28th Oct-3rd Nov, post DCM: Off except 2 easy runs the following weekend

    4th-10th Nov: 4x800's + 4x200's and 15 miles treadmill (7:50 avg)

    11th- 17th Nov: 10 x 200m hill's, 4 mile tempo (6:35 avg), 11 miles easy.

    18th- 24th Nov: 8 x 400's, 5 mile treadmill tempo (6:44 avg), 12 miles steady LR pace (7:20 avg)

    25th Nov- 1st Dec: 8 x 600's, missed a couple of days with a dose.

    5th - 8th Dec: 2(2x800 + 2x 200's) and 5 mile tempo (6:42 avg). Relapse with dose!

    Easy running and cross training on days between the 'something of substance' runs and no complete rest days until I got sick (which wasn't clever).

    Any thoughts?


  • #357
    MrMacPhisto
    Registered Users Posts: 343 ✭✭MrMacPhisto


    Itziger wrote: »
    The jury's out in that I didn't feel strong in the last 10k. In fact I felt like I almost always do!!! But it did work in so far as I got a PB ......... (But was that the magic shoes??)

    And what was your judgement on the shoes?

    My experience of the last 10k, when following the Hanson Plan, has not been one of particular strength but also not one of weakness. My feeling, good or bad, has been decided by what I have done in the previous 32k. I guess that's the same no matter what plan you have followed. The lack of "20 milers" has not been a hindrance in my experience.

    It is good that you gave the plan a go and got yourself a PB. More knowledge of what works and doesn't work for you. Now, Valencia 2020,,,,,, ;)


  • #358
    Itziger
    Registered Users, Registered Users 2 Posts: 4,017 ✭✭✭Itziger


    MrMacPhisto wrote: »
    And what was your judgement on the shoes?

    My experience of the last 10k, when following the Hanson Plan, has not been one of particular strength but also not one of weakness. My feeling, good or bad, has been decided by what I have done in the previous 32k. I guess that's the same no matter what plan you have followed. The lack of "20 milers" has not been a hindrance in my experience.

    It is good that you gave the plan a go and got yourself a PB. More knowledge of what works and doesn't work for you. Now, Valencia 2020,,,,,, ;)

    Registered already!! They're selling out real fast. Half thinking of doing Cork in 2020.........

    As for the shoes. The jury's out!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Seriously. I need to see what they're like in a 10k or Half. I did think they made training runs seem easier - I did two with them.


  • #359
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,484 ✭✭✭✭Murph_D


    Itziger wrote: »
    Fair call. I should be working but here goes, I'll keep it brief.

    And the reason I'll keep it brief is cos I don't know if the plan works or not!! You might say, Man, you got a PB, course it works. True, but I was confident that 2.59 was not going to remain my PB for ever. I THINK that I could have got one doing my own 'old fashioned' plan similar to what I did for Cork 2017.

    Things I liked about the plan: The 2/3 sessions of substance means you're not bored. The weeks tick by and you can see progression. 3 weeks of this, then 3 weeks + 1 mile of it, then another 3 and so on. The Speed and Strength sessions, I liked.

    However, I may not be the ideal candidate for this plan as my weak point has been distance/endurance. I have never been able to convert my Half times to Full (not as most 'converters' suggest anyway.)

    Things I might tweak if trying again...... Longer W/U for the M paced sessions. As in 10 miles E + 10 miles @M. The only problem there is that a 20 miler mid-week is probably not on for lots of people. I know it's supposed to be all very scientific and all but I'd be tempted to cherry pick and mix in some Longer runs. You could take a modified week before or after to balance the workload.

    The jury's out in that I didn't feel strong in the last 10k. In fact I felt like I almost always do!!! But it did work in so far as I got a PB ......... (But was that the magic shoes??)

    Interesting. I'd seen your splits on Strava so knew you'd struggled from mile 20 (although you were strong enough to pick up nicely in the final mile and make the PB at least!)

    You did first 19 miles at something like 3:53 pace. Was that the target? Or was it just a bit ambitious, perhaps contributing to the much slower miles 20-25? You were cagy enough about the target, but I got the impression you were training for 2:55. Might that difference be enough to explain the endurance issue, somewhat mitigated by the 'magic shoes'?


  • #360
    Itziger
    Registered Users, Registered Users 2 Posts: 4,017 ✭✭✭Itziger


    Murph_D wrote: »
    Interesting. I'd seen your splits on Strava so knew you'd struggled from mile 20 (although you were strong enough to pick up nicely in the final mile and make the PB at least!)

    You did first 19 miles at something like 3:53 pace. Was that the target? Or was it just a bit ambitious, perhaps contributing to the much slower miles 20-25? You were cagy enough about the target, but I got the impression you were training for 2:55. Might that difference be enough to explain the endurance issue, somewhat mitigated by the 'magic shoes'?

    Hi Murph, the target was 2,54 and I went through Halfway in 1.27.20 I believe. A standard, old fashioned, classic fade, buddy. Couldn't maintain the pace. Maybe I could have hydrated and/or fueled better. I dunno. These fooking marathons are still a bit of a mystery to me after 16 of 'em.

    I made a big effort to up the pace again with 2k to go but only managed to bring it back down a bit. Never got it back to 4.07/8 pace.


  • Advertisement
  • #361
    shotgunmcos
    Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    sideswipe wrote: »
    Thanks for the update Itziger, I saw your run on stava and was a little surprised to read that you felt the jury was out on the plan given you ran a pb, maybe the lesson is the last 10k is never easy regardless of the plan!

    Well I've had a mare of a start to the plan! Started with the 2 easy 6 milers last week but have since ended up on antibiotics and unable to run since Friday. Have been struggling for a while with a low level dose that's decided to level up.

    Today was supposed to be the first sos with a 12x400's. Thinking of jumping back into the plan next week which will give me 16 weeks. I have been doing a pre plan build up to get accustomed to the sessions having done the following since DCM-

    28th Oct-3rd Nov, post DCM: Off except 2 easy runs the following weekend

    4th-10th Nov: 4x800's + 4x200's and 15 miles treadmill (7:50 avg)

    11th- 17th Nov: 10 x 200m hill's, 4 mile tempo (6:35 avg), 11 miles easy.

    18th- 24th Nov: 8 x 400's, 5 mile treadmill tempo (6:44 avg), 12 miles steady LR pace (7:20 avg)

    25th Nov- 1st Dec: 8 x 600's, missed a couple of days with a dose.

    5th - 8th Dec: 2(2x800 + 2x 200's) and 5 mile tempo (6:42 avg). Relapse with dose!

    Easy running and cross training on days between the 'something of substance' runs and no complete rest days until I got sick (which wasn't clever).

    Any thoughts?
    Honestly I dont think the speed session are the deal breaker. I missed a few but hit most of the MP. Take that with a pinch of salt though. I liked most that the speedwork was early in the plan. I was happy to be done with them and quite enjoyed the longer strength sessions. I did feel that while the weeks went by and the speed reps progressed from 400s to horrible 1600s that I could replace any session with 5k worth of quality intervals and be happy with the session. Perhaps the specific progression of the speed intervals would count more for 5-10k.

    By pinch of salt I've only used the plan once, am a newbie to the sub3 gang and have never trained for 5 or 10ks (apart from running them off a swim/bike)


  • #362
    sideswipe
    Registered Users Posts: 2,432 ✭✭✭sideswipe


    shotgunmcos wrote: »
    Honestly I dont think the speed session are the deal breaker. I missed a few but hit most of the MP. Take that with a pinch of salt though. I liked most that the speedwork was early in the plan. I was happy to be done with them and quite enjoyed the longer strength sessions. I did feel that while the weeks went by and the speed reps progressed from 400s to horrible 1600s that I could replace any session with 5k worth of quality intervals and be happy with the session. Perhaps the specific progression of the speed intervals would count more for 5-10k.

    By pinch of salt I've only used the plan once, am a newbie to the sub3 gang and have never trained for 5 or 10ks (apart from running them off a swim/bike)


    Thanks for that. Yeah it was the focus on the MP miles that attracted me to the Hanson plan in the first place. First one of those tomorrow week, if I can get healthy and get through that ok i'll feel a lot better about having an interrupted start to the plan.


  • #363
    Singer
    Registered Users, Registered Users 2 Posts: 2,415 ✭✭✭Singer


    sideswipe wrote: »
    Thanks for that. Yeah it was the focus on the MP miles that attracted me to the Hanson plan in the first place. First one of those tomorrow week, if I can get healthy and get through that ok i'll feel a lot better about having an interrupted start to the plan.

    I generally agree. The speed and strength sessions are important, but the tempo and long run stuff was more meaningful for me. I went into the plan relatively well trained from a 5k/10k perspective so that's not surprising. I guess the main thing is to target your weaknesses, but to also make sure that you have a fast enough base so that the strength and tempo sessions aren't beyond where you are.


  • #364
    shotgunmcos
    Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    Singer wrote: »
    I generally agree. The speed and strength sessions are important, but the tempo and long run stuff was more meaningful for me. I went into the plan relatively well trained from a 5k/10k perspective so that's not surprising. I guess the main thing is to target your weaknesses, but to also make sure that you have a fast enough base so that the strength and tempo sessions aren't beyond where you are.
    Hmmm fast enough base or strong enough base? The base is aerobic capacity. The stronger, the faster you recover or the higher your aerobic threshold. Happy to be corrected..


  • #365
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,484 ✭✭✭✭Murph_D


    The plan is a system - all the pieces matter.

    Sure, some types of session will feel easier than others, but the plan feels tough because of the SOS sessions, the progression within each type, and the interaction between the three types of SOS.

    I'd imagine this progression/interaction feels different for everyone. I found the speed sessions relatively easy, possibly because I had been doing similar sessions week in week out at the club for years. The strength sessions felt harder, and the MP tempos were generally the toughest runs - all the tougher because they came a couple of days after the speed/strength sessions - i.e. minimum recovery.

    But the main thing was that it was all manageable as long as the target pace was right.

    A fairly noticeable difference between Hanson and P&D (for me anyway) is that Hanson starts with speed and progresses to more LT-pased sessions, whereas P&D is the opposite, progressing to speed. Hanson therefore feels more specific, especially with the added specificity of the 'tempo' runs.

    Both plans, of course, assume you already have the aerobic base.


  • #366
    The_Geezer
    Registered Users Posts: 31 ✭The_Geezer


    Hi Guys, first time poster!

    Have ran a few marathons before with DCM 2019 being the last and by far a PB of 3.07. Have never reallly ran to any sort of structure (just mostly easy miles with a few speed sessions)
    would anyone have the Hanson sub 3 plan on a spreadsheet they could point me towards as reading breifly here, it seems like it would suit me.


    cheers


  • Advertisement
  • #367
    Swashbuckler
    Registered Users, Registered Users 2 Posts: 6,582 ✭✭✭Swashbuckler


    I don't have the link to the plan but it's worth having a look at shotgunmcos training log leading up to limerick marathon last year successfully going after sub 3 using hansons plan.


  • #368
    The_Geezer
    Registered Users Posts: 31 ✭The_Geezer


    Swashbuckler wrote: »
    I don't have the link to the plan but it's worth having a look at shotgunmcos training log leading up to limerick marathon last year successfully going after sub 3 using hansons plan.

    Cheers, not sure how to use this board,. How do I bring that up?

    TIA


  • #369
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,484 ✭✭✭✭Murph_D


    The_Geezer wrote: »
    Hi Guys, first time poster!

    Have ran a few marathons before with DCM 2019 being the last and by far a PB of 3.07. Have never reallly ran to any sort of structure (just mostly easy miles with a few speed sessions)
    would anyone have the Hanson sub 3 plan on a spreadsheet they could point me towards as reading breifly here, it seems like it would suit me.


    cheers

    It would really be in your interest to buy the book - the schedule alone isn’t enough to go on.


  • #370
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,484 ✭✭✭✭Murph_D


    The_Geezer wrote: »
    Cheers, not sure how to use this board,. How do I bring that up?

    TIA

    https://touch.boards.ie/thread/2057926732/1


  • #371
    shotgunmcos
    Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    Murph_D wrote: »
    https://touch.boards.ie/thread/2057926732/1

    Hi Geezer

    .xlsx file of the advanced plan attached
    As Murph D mentioned its is well worth reading the book. Its available for Kindle too on amazon

    You really need to 1. understand the method of cumulative fatigue and 2. build a base before starting the advanced plan.

    I mostly followed it by the book but had 2 weeks of flu that I had to adapt the program to without chasing etc..

    This thread is worth a read too lots of helpful tips (so many from Murph himself).


  • Advertisement
  • #372
    The_Geezer
    Registered Users Posts: 31 ✭The_Geezer


    Cheers guys, I ordered the book today. Surprising that the long runs don't go over 16mile. I usually add 2 a well until I peak at 22. I'll give it a go anyhow


  • #373
    overthebridge
    Registered Users Posts: 532 ✭✭✭overthebridge


    I'm gonna give the Advanced Plan a go for the Cork full this year. Plan starts proper on the 27th of this month. I've been doing a few "get you ready" weeks in the lead in to it. So far so good.
    Like everyone else I find it unnerving that the LSR peaks at 16miles. I know that come the week of those runs I'll definitely find it hard not to add a bit onto them.


  • #374
    shotgunmcos
    Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    overthebridge wrote: »
    I'm gonna give the Advanced Plan a go for the Cork full this year. Plan starts proper on the 27th of this month. I've been doing a few "get you ready" weeks in the lead in to it. So far so good.
    Like everyone else I find it unnerving that the LSR peaks at 16miles. I know that come the week of those runs I'll definitely find it hard not to add a bit onto them.

    Wont be as hard as you think. Your legs will be pretty fatigued by then. Best piece of advice I could give about this plan is pay attention to recovery between sessions.


  • #375
    overthebridge
    Registered Users Posts: 532 ✭✭✭overthebridge


    shotgunmcos wrote: »
    Wont be as hard as you think. Your legs will be pretty fatigued by then. Best piece of advice I could give about this plan is pay attention to recovery between sessions.

    That's one of the big things I took from reading the book. I've done the P&D 55m plan several times but I've always picked up a niggle or gotten a cramp on the day.
    I've kicked off a good core program in the last few months and that coupled with foam rolling regularly should make a difference.

    I'll let ye know how it goes.


  • #376
    The_Geezer
    Registered Users Posts: 31 ✭The_Geezer


    Finish the 2nd week of the plan tomorrow.. Can't believe how tired the legs are already. Starting to see the method behind the plan now


  • #377
    sideswipe
    Registered Users Posts: 2,432 ✭✭✭sideswipe


    Week 8 of the advanced plan for me. Enjoying the plan so far.

    Have been a little unsure on paces for the 'long' runs on the alternate weeks to the LR's at long run pace. Was doing some investigation and it seems that Luke Humphrey and the Hanson bro's are prescribing pace ranges now instead of the more rigid pace guides in the book.
    I was looking at paces for somewhere between 2:55 and 3:00 finish and that has LR pace around 7:17 min/mi according to the book. The training calculator online gives the following-

    82627185_135187981287091_7192661909613576192_n.jpg?_nc_cat=105&_nc_ohc=QzYmxQHazT8AX9_uDK3&_nc_ht=scontent.fdub4-1.fna&oh=b0bbdf48647582aa7f2f3e767edb245a&oe=5ECD84C7


  • #378
    The_Geezer
    Registered Users Posts: 31 ✭The_Geezer


    Yeah I ran 7.20 for 10 mile long run yesterday. Hr averaged 166bpm but it felt OK. The plan is leaving my legs alot tirder than previous training for marathons.


  • #379
    Diablo Verde
    Registered Users Posts: 183 ✭✭Diablo Verde


    Well I'm into week 7 of my second go with this plan, leading up to Boston. I followed it for Valencia in 2018 and was really happy with the results, dipping under 3 hours for the first time.

    Like Itziger, I wonder if I would have PBd in any case using another plan. It was my 6th marathon and I'd always taken at least a few minutes off, so there's every chance I would have done it on Hal Higdon or P&D. I will say that the last 10k of this was the strongest I've ever felt finishing a marathon.

    I enjoyed the plan overall, and almost stuck to it. I did have the usual doubts, and ended up pushing one of the long runs out to 30k. I think I've more faith in the plan this time around, and won't do that again...probably. :D I think the midweek sos runs keep it interesting, and always seem to leave you just teetering on the edge.

    I took a week out last time, and took on a 10k in Munich, and I'm doing the same this time around with a half-marathon in Seville this weekend.

    Oh, finally. A month or two after Valencia the last time, I ran some very solid PBs in 5k and half races, and I definitely feel like Hansons helped with that.

    Well, I'll check in here and keep you up to date.


  • #380
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,484 ✭✭✭✭Murph_D


    You seem to be suggesting that there is no need to pimp the plan?


  • #381
    Diablo Verde
    Registered Users Posts: 183 ✭✭Diablo Verde


    Murph_D wrote: »
    You seem to be suggesting that there is no need to pimp the plan?

    What I would suggest is that those who designed it know a lot more about it than me. I think that the outcome of any work or study they've put into the structure would naturally make more sense than any changes that I would make.

    I think I would be reluctant to take on a plan like this if I'd never done the big long marathon runs before, and not having that certain level of confidence that comes from knowing that you've done it all before. I wonder if that stems from my background, though. I took a lot of my advice from people on here for my first five marathons, where all the talk was of getting in 2 or 3 20-milers, as if it would be impossible without them. With that burned into your mind, it's hard to forget about it. I don't know, but I do wonder how I would have gotten on if I'd encountered Hansons first time around.

    Either way, I'm pleased with my progress using a combination of different plans and styles. My first Marathon was in the 3:50s and I BQd last time out, so something went right.


  • Advertisement
  • #382
    MuchoKudos
    Registered Users Posts: 3 ✭MuchoKudos


    Lurker of this thread for a while but first time posting.

    Bit of a background, this is the second time using the Hanson method. First time was for DCM 2019, trained to 3:25 paces but missed 3-4 weeks in the middle of the plan due to shin splints and ended up finishing in 3:33.

    Bit of base building after DCM before starting the next training block and am now at t-8 weeks to next marathon. Have been training at 3:20 paces through the first 9-10 weeks. Ran a 10 mile race yesterday to check how the fitness was and ran 1:07:30.

    Should I adjust the training paces for the rest of the plan to match current fitness or drive on with the original time? This week is last week of speed work before moving to strength workouts.


  • #383
    shotgunmcos
    Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    MuchoKudos wrote: »
    Lurker of this thread for a while but first time posting.

    Bit of a background, this is the second time using the Hanson method. First time was for DCM 2019, trained to 3:25 paces but missed 3-4 weeks in the middle of the plan due to shin splints and ended up finishing in 3:33.

    Bit of base building after DCM before starting the next training block and am now at t-8 weeks to next marathon. Have been training at 3:20 paces through the first 9-10 weeks. Ran a 10 mile race yesterday to check how the fitness was and ran 1:07:30.

    Should I adjust the training paces for the rest of the plan to match current fitness or drive on with the original time? This week is last week of speed work before moving to strength workouts.

    What have you been running your MP tempos at and how have they felt? Plugging into a race equivalency calculator seems 3:08 or so. So if MP tempos are comfortable at 3:20 pace, try 3:10 for the 9m tempos coming up to see how they feel

    https://lukehumphreyrunning.com/hmmcalculator/race_equivalency_calculator.php


  • #384
    MuchoKudos
    Registered Users Posts: 3 ✭MuchoKudos


    shotgunmcos wrote: »
    What have you been running your MP tempos at and how have they felt? Plugging into a race equivalency calculator seems 3:08 or so. So if MP tempos are comfortable at 3:20 pace, try 3:10 for the 9m tempos coming up to see how they feel

    The last 3 MP's have been averaging close to 4:42 actually on review, one of the 6 milers was 4:38. Looks like I've been running them closer to 3:15 pace, hadn't realised. They have been ok and held pace for them all. May as well try them at 3:10 pace.

    The speed sessions have felt tougher than MPs actually, like the last 3X1600m was tough at 4:05 pace. Long runs have been fine around 5:00 pace.

    Does feel like a big jump to go from 3:33 to 3:10 in this space of time, have only been running a year though so maybe plenty of room for improvement.


  • #385
    The_Geezer
    Registered Users Posts: 31 ✭The_Geezer


    Week 7 of the plan now and can definitely feel it in the legs. Just a quick question, I've had to do a good few tempo, and intervel sessions on the threadmill due to the weather and a couple of them on a running track. I'm not sure if completing these session on a treadmill/running track is giving me a false sense of confidence. What do you all think of running on the threadmill vs the road


  • #386
    shotgunmcos
    Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    The_Geezer wrote: »
    Week 7 of the plan now and can definitely feel it in the legs. Just a quick question, I've had to do a good few tempo, and intervel sessions on the threadmill due to the weather and a couple of them on a running track. I'm not sure if completing these session on a treadmill/running track is giving me a false sense of confidence. What do you all think of running on the threadmill vs the road

    The fitness benefit is there, don't worry. Its more the mental tenacity of dealing with the elements or hills on the day. If I could pick any sessions I'd recommend doing the MP sessions on the road and/or the long run. The weather has been crap lately for sure but you just have to get out there. Its rarely as bad as it looks. Once you get running after a mile or two you warm up and it can often be enjoyable to run in the rain. It can feel good for your confidence that you complete a session in a headwind.


  • #387
    The_Geezer
    Registered Users Posts: 31 ✭The_Geezer


    Yes, I know what u mean, hopefully the weather improves. Was meant to go for an op on nose next thur which would mean missing two weeks training.. Just had a 4th child born three weeks ago also (just getting the excuses out of the way! Lol) Just got a phone call postponing it til march 26th. Just 5 weeks out from marathon. So it really will be touch and go of I can go under the sub 3. Will ente r carlingford half now in two weeks to see if I'm on course for the time or am I deluding myself!


  • #388
    sideswipe
    Registered Users Posts: 2,432 ✭✭✭sideswipe


    The_Geezer wrote: »
    Week 7 of the plan now and can definitely feel it in the legs. Just a quick question, I've had to do a good few tempo, and intervel sessions on the threadmill due to the weather and a couple of them on a running track. I'm not sure if completing these session on a treadmill/running track is giving me a false sense of confidence. What do you all think of running on the threadmill vs the road

    Agree with shotgunmcos on this. Getting out and overcoming the elements is beneficial to mental conditioning.
    I've done one tempo on the treadmill because I was house bound with child care duties. I worked off HR rather than pace as I do feel the treadmill is easier. The good thing about having the tempos every week is you know exactly where the HR should be. I have a great treadmill at home and it's set up with Netflix and sky sports etc so when the weather is **** it's a real temptation but I never regret getting the gear, getting out and dialling into the session with full focus rather than jumping onto the treadmill.

    ps I started a training log using the Hanson plan which might be of interest.


  • #389
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,484 ✭✭✭✭Murph_D


    Very important I would say to do the tempos especially on the road, in conditions simulating the marathon course if possible i.e. rolling hills if relevant (and maybe even if not).

    I certainly wouldn't see a problem with doing speed and strength sessions on the track. I've done a lot of them on the track myself in the past. In fact I think it's a better environment for controlling the pace and effort.

    Treadmill for easy/recovery runs only, I'd say. Very important to get out running in poor conditions, it's never that bad that you can't get out.

    The operation 5 weeks out is a potential problem, if it was me and if it was possible to postpone (assuming it's not too critical) I would try to do so, especially if there are large amounts of painkillers and/or antibiotics involved in the recovery period.


  • #390
    The_Geezer
    Registered Users Posts: 31 ✭The_Geezer


    Cheers for the advice guys, I suppose I. Will have to put my big boy pants on and make sure and get on the road for tempo sessions. Last of the 7 mile ones is up tomorrow. I postponed it already for the Dublin marathon there in Oct soi think the wife will kill me if I do it again! Lol I will do the carlingford half in a couple of weeks as a tester to see where I am currently at


  • Advertisement
  • #391
    The_Geezer
    Registered Users Posts: 31 ✭The_Geezer


    Guys, planning on racing a half marathon on 14th, what are ur thougths on cutting out the intervel and tempo sessions that week? I think i will ahve to cut the tempo one out as it drains me alot more than the speed sessions.


  • #392
    Itziger
    Registered Users, Registered Users 2 Posts: 4,017 ✭✭✭Itziger


    The_Geezer wrote: »
    Guys, planning on racing a half marathon on 14th, what are ur thougths on cutting out the intervel and tempo sessions that week? I think i will ahve to cut the tempo one out as it drains me alot more than the speed sessions.

    That makes sense, yeah. I'd do the Tuesday but not the Thursday. I once did a decent session on a Tuesday and ran a fairly good Half - more or less unplanned - on the Sunday.

    One question though. Is this an Easy or a Session Sunday week?


  • #393
    The_Geezer
    Registered Users Posts: 31 ✭The_Geezer


    its a 16m Long run sunday


  • #394
    mloc123
    Registered Users, Registered Users 2 Posts: 9,454 ✭✭✭mloc123


    Gonna kick of the advanced HM plan here, having not followed any plan beyond easy miles for the last year. One thing that stands out to me is the race week millage, it seems quite high to me? How fresh have people felt on race morning?


  • #395
    shotgunmcos
    Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    mloc123 wrote: »
    Gonna kick of the advanced HM plan here, having not followed any plan beyond easy miles for the last year. One thing that stands out to me is the race week millage, it seems quite high to me? How fresh have people felt on race morning?

    I wondered about this too. Running the same 6 day pattern on race week. Last session just 10 days out. Start of this thread has a link to the plan on my log. Skip forward a couple of pages to race week. I had my doubts. Have a read to see how it planned out.


  • #396
    Itziger
    Registered Users, Registered Users 2 Posts: 4,017 ✭✭✭Itziger


    The race week mileage, I think I did one day less than it had down 'cos of travel. But I do now like to do my last session 10 days out. I used to have too long a taper before. Last 3 marathons I've chosen to do the 10 day version and I feel that leaves you in a better place. Unless you crucify yourself on the last two workouts (14 and 10 days out) you really should be recovered by race day.


  • Advertisement
  • #397
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,484 ✭✭✭✭Murph_D


    I think it is possible to overdo those previous week workouts alright. Next time I’ll be much more careful 10 days out especially.


  • #398
    The_Geezer
    Registered Users Posts: 31 ✭The_Geezer


    Meant to see where i was at racing a half marathon tomorrow which is now cancelled. very dissapointed as training had been going really well could feel myself getting alot fitter and thinking sub 3 would be a real possibility when it wasnt looiking like that a month ago. I will say it is only a matter of time before Belfast marathon canned, any advice on what i should do re the hanson plan (keep following it religiously or just keep myself ticking over and go back to triathlons?)


  • #399
    shotgunmcos
    Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    The_Geezer wrote: »
    Meant to see where i was at racing a half marathon tomorrow which is now cancelled. very dissapointed as training had been going really well could feel myself getting alot fitter and thinking sub 3 would be a real possibility when it wasnt looiking like that a month ago. I will say it is only a matter of time before Belfast marathon canned, any advice on what i should do re the hanson plan (keep following it religiously or just keep myself ticking over and go back to triathlons?)
    How far along the plan were you? I'd come off the plan to an extent. Plans progress each week to get you to peak for the goal event. Trying to stay up at that level is risky.

    I'd suggest "banking" where you are at now at least. If you are onto or mid "strength" phase perhaps roll back a few weeks and stay at that level until its comfortable. Once an event becomes available you could start the plan all over or pick up mid way etc..

    Doing a few triathlons for fun is a good way to maintain your fitness and mix it up. They are all off too and pools closed. So that leave an option of cycling.

    You could keep the 6 day structure of the plan but mix it up. Swap a day for some core or a cycle.


  • #400
    The_Geezer
    Registered Users Posts: 31 ✭The_Geezer


    i had just done the first week with the strength session 6X 1 mile week. yeah ive decided to roll back on amount of training for now. it is hard to get motivated for that type of running with no end goal in sight. disappointed but not the end of the world. will have no shortage of races to do September/October


  • #401
    shotgunmcos
    Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    Murph_D wrote: »
    I think it is possible to overdo those previous week workouts alright. Next time I’ll be much more careful 10 days out especially.

    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!


  • Advertisement
Advertisement