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24-05-2019, 18:21   #46
shotgunmcos
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I've gone over the Half Marathon book. Much the same as the Marathon approach. However, I have one issue!

On table 3.5 Pace for various training intensities

I look at 1:26 half and the paces prescribed are those of a 3:00 marathon.

So 3:00 marathon tempo pace is 6:52 and strength 6:42.

BUT a 1:26 half would be 6:34 pace tempo and 6:24 pace strength (as per the calculator https://lukehumphreyrunning.com/hmmc...alculator.php).

I think the book pace table is rather misleading!
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24-05-2019, 21:21   #47
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You’re right - it’s a mistake. Noticed that when I used the plan 2 years ago. Think they just pulled that table from the marathon version of the book and forgot to change the tempo to HM pace!
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24-05-2019, 21:34   #48
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You’re right - it’s a mistake. Noticed that when I used the plan 2 years ago. Think they just pulled that table from the marathon version of the book and forgot to change the tempo to HM pace!
Yeah it's wrong alright but I hadn't noticed it because on the plan pages you are referred to pace charts on page 93 which show the correct paces.
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25-05-2019, 14:03   #49
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I think my first awareness of Hanson was from former regular poster aero2k, who used the plan with considerable success in 2015. He never kept a log but the race report is here:

https://drive.google.com/file/d/0B8N...d6UUV0Y0k/view

Some more discussion here: https://www.boards.ie/vbulletin/show...postcount=2570
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26-05-2019, 20:03   #50
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Interested in this, have the race series booked so wondering if that can be incorporated into it.
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28-05-2019, 09:47   #51
shotgunmcos
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Just compiling who is using Hansons for DCM or the Race Series Half. I'll update this again when we are 18 weeks from DCM

Huzzah!
chickey2 - Half
Kissylips - maybe
Singer - maybe
FBOT01
skyblue46 - Half
Glencarraig
shotgunmcos
bryangiggsy

And a few others reading the book and thinking about it?

If new to the plan then the next few weeks would be building your aerobic base.
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28-05-2019, 09:48   #52
shotgunmcos
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Interested in this, have the race series booked so wondering if that can be incorporated into it.
What dates are the series events and would you be using the beginner or advanced 18 weeks plan?
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28-05-2019, 10:52   #53
MonkstownHoop
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What dates are the series events and would you be using the beginner or advanced 18 weeks plan?
10k 21st July
10M 24th August
Half 21st September

I'll be using the Advanced, looking to better my 3.12 pb

Thanks
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28-05-2019, 11:17   #54
Kissy Lips
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Originally Posted by shotgunmcos View Post
Just compiling who is using Hansons for DCM or the Race Series Half. I'll update this again when we are 18 weeks from DCM

Huzzah!
chickey2 - Half
Kissylips - maybe
Singer - maybe
FBOT01
skyblue46 - Half
Glencarraig
shotgunmcos
bryangiggsy

And a few others reading the book and thinking about it?

If new to the plan then the next few weeks would be building your aerobic base.

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28-05-2019, 11:25   #55
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Did a test run of the MP + 30 second long run on Sunday. 1 mile warm up. 6 miles @ 7:15. 1 mile warm down. Got through it. Ran too fast. Need to work on pacing. Should be 7:22 per mile.

Can I do the first 10 mile at that pace in four weeks time? Probably.

Going to do a test MP tempo on Thursday. 4 miles at 6:52.

Hanson's Marathon book in the post.
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28-05-2019, 11:31   #56
shotgunmcos
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10k 21st July
10M 24th August
Half 21st September

I'll be using the Advanced, looking to better my 3.12 pb

Thanks
Hey - Here is the plan based on 3:10. I put in the training paces and Race series dates.

10k - Don't see an issue with it. You will have 5x1,000m intervals the following Tuesday which should be ok, just err on the side of caution if legs are toasted from the 10k.

10m - Same weekend as your 15M LR. LRs are precious in the plan. If doing the 10m on the Saturday then I'd suggest dropping the pace of your LR the next day to the lower end of easy (8:45)

HM - This is the dilemma. You have your 2nd 16m LR on that weekend. Are you willing to give it up for the half marathon? Will you be aiming to race the HM? Personally, I'd drop it if its your first time using the Hansons plan. You will certainly have the cumulative fatigue in your legs already from a 9m tempo (MP) run (13m total) 2 days prior to the Race Series Half and you will risk dropping the 16m LR.

This is actually a key week as you have 3 sessions, 3x 2mile strength, 9m tempo and 16m LR all in a 62m week.

To race the HM you would likely have to drop the 9m Tempo and the 16m LR or do some careful workarounds. Then you have to consider the 2x3m strength session the following Tuesday. Its not far off doing 2x 5k at your HM pace 3 days after doing the HM itself. You risk giving up 3 key workouts for the half marathon. Hence the dilemma....
Attached Files
File Type: xlsx Marathon Plan Hanson Advanced 3 10 and Race Series.xlsx (14.7 KB, 47 views)
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28-05-2019, 11:47   #57
jaggiebunnet
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Currently reading book but I reckon I am in for DCM
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28-05-2019, 12:04   #58
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Plan looks interesting and might be something that I could work in to my schedule.

A few questions that someone may be able to answer readily, though I think I have the book at home so will dig it out this evening.

1) Can the easy runs on Mon and Fri readily be split over two sessions if needed without serious detriment to the plan? I could fit a lot of them into lunch time but as they get longer I would need to split them just to fit them into the day, maybe 10k at lunch and the rest in the evening.

2) I have been running consistently between 50 and 80 km per week since October, a few long runs of up to 33km in there and recently got back to speed work. Did 10*400 @1.30 with 200 slow jog recovery two weeks ago and last week did 200, 400, 600, 800, 800, 600, 400, 200, 200, 200 @ 1.30 per 400 metre so pretty sure i can do the speed work. Where i am at the moment would indicate that i am perhaps a few weeks ahead of the plan for DCM so could i double up/repeat the odd week to allow for hiccups along the way where life wipes out the odd week?

3) I often have Fridays off so could i move the plan to concentrate the long run on friday? The rest of the week suits my schedule, but can see moving just one day wrecking the aim of the plan.
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28-05-2019, 15:16   #59
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Plan looks interesting and might be something that I could work in to my schedule.

A few questions that someone may be able to answer readily, though I think I have the book at home so will dig it out this evening.

1) Can the easy runs on Mon and Fri readily be split over two sessions if needed without serious detriment to the plan? I could fit a lot of them into lunch time but as they get longer I would need to split them just to fit them into the day, maybe 10k at lunch and the rest in the evening.

2) I have been running consistently between 50 and 80 km per week since October, a few long runs of up to 33km in there and recently got back to speed work. Did 10*400 @1.30 with 200 slow jog recovery two weeks ago and last week did 200, 400, 600, 800, 800, 600, 400, 200, 200, 200 @ 1.30 per 400 metre so pretty sure i can do the speed work. Where i am at the moment would indicate that i am perhaps a few weeks ahead of the plan for DCM so could i double up/repeat the odd week to allow for hiccups along the way where life wipes out the odd week?

3) I often have Fridays off so could i move the plan to concentrate the long run on friday? The rest of the week suits my schedule, but can see moving just one day wrecking the aim of the plan.
1) Thise Mon and Fri runs are only 6/7 miles so if you can manage 10k at lunchtime that would be enough.

2) If you’re ahead of the game fitness wise the odd hiccup in the plan won’t derail you. I’d just start on time and follow along. But up to you - maybe if going on hols or something and you really think you can’t get out.

3) You can’t move LR to an easy day without compromising the other SOS workouts. Bad idea to do the LR the day after your tempo. But you could shift the whole plan a couple days forward so the SOS (non-easy) stuff is Wed/Fri/Sun or Tue/Fri/Sun - ideally speed/strength Sun, tempo Tue, LR Fri. So essentially a Sat-Fri schedule.
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28-05-2019, 16:15   #60
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. But you could shift the whole plan a couple days forward so the SOS (non-easy) stuff is Wed/Fri/Sun or Tue/Fri/Sun - ideally speed/strength Sun, tempo Tue, LR Fri. So essentially a Sat-Fri schedule.
I had this question on a couple of PMs too. Its a 6 day routine so m-s, t-s, w-t, t-t, all works if you keep the same pattern of easy, sos, easy, sos,, easy, easy, sos(LR)

BUT

you would need to sync it back around the Thurs-Tue pattern a few weeks out from your Marathon (unless the Marathon is not on Sunday)
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