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Hansons Method
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I find the long run boring so I entered a few races to keep the motivation up with the added bonus of water stations and maybe even a t-shirt.
This race in particular might interest people doing this plan. It is on the day of the first 16 mile long run. Only 20 quid.
https://www.popupraces.ie/race/lough-sheelin-challenge-2019-16-mile-10k/
Also I entered the Oylegate half, which is a great race. This falls on the 15 mile long run weekend. Run a mile away from the start line and then a mile back.
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shotgunmcos wrote: »So today Tuesday is effectively then end of another 6 days running.
How are things after 5 weeks?
Fatigue yet?
Sticking to the plan?
Sticking to the plan and enjoying it for the most part. But I did feel tired tonight I have to say, got the speed work done but the legs were heavy during the warm up. What about yourself? Can't believe we are into week 6 already, nearly a third of the way there.
Challenges coming over the next few weeks as normal routine gets disrupted and trying to keep to the plan during it. That and the fact mileage is going to increase
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Pace on the speed and tempo sessions were a little off last week but back on track this week. 400/800/1200/1600/1200/800/400 all under 6.00 pace.
Have also got the long runs down to 7.30 for the most part so that’s an improvement from last year.
Keep on truckin
Are you doing Dublin - just asking as the pyramid SOS is week 7 and we are on week 6 so you got me wondering if i had missed a week some where
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jaggiebunnet wrote: »Are you doing Dublin - just asking as the pyramid SOS is week 7 and we are on week 6 so you got me wondering if i had missed a week some where
Think he said earlier he was doing Amsterdam, week before Dublin.0 -
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1st week of a truncated Hanson plan done, all the boring detail is in my training log: https://www.boards.ie/vbulletin/showpost.php?p=110880312&postcount=1385
I'm making the following modifications to the plan:
- I'm doing the regular club track stuff on Tuesday for the next few weeks. The distance and paces are similar, but the reps typically a lot shorter than what's in the Hanson plan. Once it moves to the 10k pace stuff I'll start following those.
- The non-session midweek days will be 9/10 mile commutes, which is my usual routine.
- A few moves of days around to allow for some travel in August, but I shouldn't miss any sessions. One Thursday tempo might get pushed to the weekend rather than trying to fit it in while at a conference, there's no long run that weekend so that should work.
- The day off probably won't happen, unless I'm getting particularly tired or not hitting target paces.
- I still think I need a short warmup before the long run pace, running at ~7:20 out of the door wouldn't feel right! I only did a mile warmup this weekend. Does anybody else ease into these runs?
No niggles or fatigue, but it is just my first week 0 -
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OOnegative wrote: »Sub 3 is the target I take it B?
Using those paces for the sessions alright, though slightly faster in practice so far. Not too much harm in that I think, as long as the paces continue to feel ok. The sub-3 support thread is full of folks saying to train for 2:55 to actually run sub-3... I may have been reading it from start to finish recently 0 -
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1st week of a truncated Hanson plan done, all the boring detail is in my training log: https://www.boards.ie/vbulletin/showpost.php?p=110880312&postcount=1385
I'm making the following modifications to the plan:
- I'm doing the regular club track stuff on Tuesday for the next few weeks. The distance and paces are similar, but the reps typically a lot shorter than what's in the Hanson plan. Once it moves to the 10k pace stuff I'll start following those.
- The non-session midweek days will be 9/10 mile commutes, which is my usual routine.
- A few moves of days around to allow for some travel in August, but I shouldn't miss any sessions. One Thursday tempo might get pushed to the weekend rather than trying to fit it in while at a conference, there's no long run that weekend so that should work.
- The day off probably won't happen, unless I'm getting particularly tired or not hitting target paces.
- I still think I need a short warmup before the long run pace, running at ~7:20 out of the door wouldn't feel right! I only did a mile warmup this weekend. Does anybody else ease into these runs?
No niggles or fatigue, but it is just my first week
So which part of the plan are you actually going to follow 0 -
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Krusty_Clown wrote: »For want of a bit of structure, I'm actually following this plan also, but am currently in week 11, with 7 more full weeks to go until Berlin marathon. My experience may be a little different to most, as I'm using the plan to re-introduce structured training after a long spell of non-running injury, and I have run marathons significantly faster than the pace I'm training for at the moment. So I'm finding the weekly tempo runs pretty comfortable (I'm up to 8 miles), while the speed sessions were a lot more challenging. I've just moved from 'speed' to 'strength', and being closer to marathon pace, I found the first session pretty handy.
I'm finding the idea of not doing long runs difficult to fully commit to. It really is a leap of faith, coming from a background of 25+ mile runs. But, I'm hoping to run the remaining 'long runs' at a faster clip, so I hope to at least feel like progress is being made (the mental aspects of feeling ready for me are just as important as the physical ones!). It'll be hard not to sneak in an easy 20 on the off weeks though! Generally speaking, I'm enjoying the plan (without sticking very rigidly to the day to day schedules), so hopefully it'll get me to the start line in reasonable, if not ideal shape.
Welcome welcome KC! Im certain that any kind of structure and consistency will get you the start line fit (niggles and injury withstanding)! Interesting that you are using this method. Why did you choose it? Simplicity? Just 6 runs? Sneaking in a 20 miler on off weeks would have the likes of Murph D, Swashbuckler et al throwing darts at this thread or the log entry but your history has to be taken to context Brill that 1) you are back 2) you are back here and 3) you are on this plan :eek: Let us know how it goes for you! 0 -
I guess I'm borrowing the structure, without following the plan to the letter of the law. So for example, while I'm doing all of the sessions exactly as laid out (albeit on a treadmill for self-preservation), I don't do the 'just 6 runs' and am back to largely not taking any days off (except where work/travel dictate). But as you said, my high mileage history should be taken into account.shotgunmcos wrote: »Why did you choose it? Simplicity? Just 6 runs? Sneaking in a 20 miler on off weeks would have the likes of Murph D, Swashbuckler et al throwing darts at this thread or the log entry but your history has to be taken to context Brill that 1) you are back 2) you are back here and 3) you are on this plan :eek: Let us know how it goes for you!
One of my big challenges of returning to marathon running after (largely) an 18 month layoff, is setting appropriate expectations. Left to my own devices and nature, I'd be trying to jump in exactly where I left off and that would end in disaster (I've had to reset my brain several times already). The sessions in this plan are highly structured and rigid, so there's less opportunity for me to get carried away and start doing excessive self-damage. The mileage is appropriate for where I'm at, though I don't absolutely stick to that part of the plan either. I used to race really well after base-training, and the structure of this plan is a lot like that base training (steady tempo + progressive intervals). My final reason is that other runners on this forum (from times gone by), have had some success in prolonging their marathon careers by switching to the Hanson plan, so why not give it a try? I'm not trying to run any PBs - I just want to make the start line and have a sense of satisfaction at the finish line. I'm tired of paying money to the Berlin marathon organizers and not making the start line. 0 -
The book says this in the "Increasing Weekly Milage" section (I am pretty familiar with this section )We don't recommend throwing in a 20-22 miler, but we do occasionally recommend increasing the "shorter" long runs. So instead of doing a long run every other week, run one weekly. This will quickly add milage over the course of training. Even so, Kevin and Keith warn to stay away from the 20 mile long run unless you're approaching 90-100 miles per week.
I was thinking of adding on a few miles to the Sunday easy run a bit later in the plan, a weekend without a longish run doesn't seem like a weekend 0 -
Yeah, exactly. Our brains are our biggest enemies! I think if the quality of the long run is good (6:30/mile for my upcoming target (couldn't even manage it the week before last)), then that will help to keep the crazy at bay, but I don't think I'll be able to 'idle' on the upcoming weeks which feature just 10 milers. I don't need to do 20 mile runs (I notched up quite a few in the early weeks of the planI was thinking of adding on a few miles to the Sunday easy run a bit later in the plan, a weekend without a longish run doesn't seem like a weekend), but I need to do 'something'. 0 -
shotgunmcos wrote: »Sneaking in a 20 miler on off weeks would have the likes of Murph D, Swashbuckler et al throwing darts at this thread or the log entry but your history has to be taken to context...
Darts, who, me?
I’ve never even done a full Hanson marathon plan - but I can speak from experience of benefitting from a fairly letter-of-the-law approach to the HM version followed by a loose enough implementation of the second half of the M version (if I remember correctly).
I wouldn’t quibble at all with any reasoned deviation that stays true to the basic principles. A spirit-of-the-law approach, I suppose. I just think it’s harder (for low-to-average mileage midpack runners like myself) to justify same without applying the basic version first - especially for those of us not particularly versed in its fairly unique combination of ‘SOS’ components - all of which are fairly innocuous on their own, but gain something in the way they’re structured by the Hanson/Humphreys team.
Quality ingredients + expert method = great cake.0 -
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