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4-6 Weeks out from marathon? Your top 5 things you need to know.

The last 4-6 weeks of your marathon training means a lot is going on. You are tired, you are hungry, and the training is at its most grueling. So many times one of two things happen. One, the training gets scaled back because that always seems to be the easiest to blame. The truth is that is the source of your dilemma, but also necessary. The second thing that can happen is a runner can push through or neglect certain things and become overlooked or injured. You can see our dilemma here. There is a delicate balance between following the plan versus crossing the fine line of cumulative fatigue and overtraining. The truth is, that we focus all our success and our failure on the numbers of the calendar when there’s so much more to this jigsaw puzzle of marathon success. So, what I have done is compiled my top 5 list of things that need to be done during these last weeks of training to make your marathon as successful as possible.

  1. Check your shoes.

    Anyone who follows the Hansons Marathon Method (HMM) knows, you put in a lot of mileage. Let’s say you averaged 35 miles per week for the first 12 weeks of the program. That means you’ve put in 410 miles by the time you reach the hardest part of the training! Given that info, you’ll easy put on another 300 miles over the remaining 6 weeks, plus the marathon itself. Many of the athletes in our groups get to the meat and potatoes and start feeling their body beginning to break down. New shoes will help in a big way!

  2. Practice your fuel plan!

    I cannot stress this enough. By now you should have decided what you are using, especially if you are just going with what the race is offering. You should be practicing fueling on tempo runs and long runs. You should be trying at the intervals you are going to be taking in nourishment during the race. So, if you are taking gels at 45 minute intervals, practice at those intervals. If you are taking cups every two miles, maybe invest in a handheld and practice at those intervals. Missed our talk on GI distress? View Here

  3. Make your day to day recovery a top priority.

    I’m not talking about dropping $1500 on compression boots or $90 on a cryotherapy three pack. I am talking about the simplest forms of recovery that are most often overlooked.

    1. Adequate protein intake. What is training? It is the purposeful breakdown of tissue in order for that tissue to adapt to higher workloads. If you don’t provide the muscles with the ingredients you need, you just continually break down tissue. Then you are broken down. 20 grams of high quality protein for every meal, after exercise, and before bed.
    2. Replenishing glycogen: You don’t have to carboload every day, but if you did a workout, you need to replenish those glycogen stores. SOS days and Long runs at this point of the schedule? You should aim for 5-7 gram of quality carbohydrate per kilogram (weight in pounds and divide by 2.2) of bodyweight.
    3. Rehydrating: Know your sweat rate. Weigh yoursell (butt naked) before and after your runs. Know how much you are sweating and replace that fluid throughout the day. Don’t be surprised if you are drinking 2-3 liters of fluid a day. Set an alarm at 15 minute intervals to remind yourself if you forget to drink.
    4. Rest: High quality sleep. That protein before bed will help. Lay off the tablets, smart phones, and tv in bed. Make it cool and dark. If you can’t get 8-10 hours a night, make sure the 5-8 hours you get are quality!
  4. Race strategy finalized.

    This means goal pace settled on for the most part. It also means how you are going to break the race up. How are you going to approach the hilly sections? How are you going to approach the flats? Where are you going to try and make a move? How long are you going to hold back for? Finalize and visualize the rest of the way in. Look for course videos on the race website or YouTube to help you picture the race as it is unfolding.

  5. Understand the difference between cumulative fatigue/aches and pains versus a developing injury.

    This is number 5, but it should probably be number one. Cumulative fatigue is when you are tired, something is sore, but not sure if it is one thing or everything. You step out the door and wonder if you’ll make it through the run. You finish the run and you are surprised that you were actually on the faster end of your easy pace range. Huh, how did that happen? On the other hand, over training is when you feel all those things, but you are slower. In fact every run gets slower and slower. If that’s the case, you’ve crossed over and need to talk to a coach about what to do. Third, an approaching injury is when one specific thing hurts. Or maybe it takes it longer and longer to warm up on a run. It continually worsens over a few days. If that’s where you are at- see a physician who runs and let them treat you. Don’t just accept the idea of taking time off as that only heals symptoms, not the cause.

If you can abide by these five items, you can survive your last 4-6 weeks of marathon preparation. Don’t fall into the trap of blaming training runs on lack of attention to detail. Finally, take these last few weeks on a day to day basis. It is hard, that I fully understand, but it will all be worth it in the end!

Modifying your marathon plan for a race

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In our open Facebook group we have about 3,000 members (at the time of this) and so thanks to them I have a nearly unlimited source of blog topics. A right now, a frequent question we are getting is in regards to modifying the training plan in order to fit a race in. I always chuckle at responses people give. Some are so hardcore that they feel like the schedule is the Written Word and will “scold” a person for even thinking about racing during the marathon segment! Others live for racing and would race every weekend if budget and relationships were not an issue. Their responses are the complete opposite. The truth is, well, it depends on the situation. Like anything in life there is a time and a place for everything. So let’s take a look at what our options.

My General Feelings on racing during the marathon segment

There are a lot of people who become discouraged with me when I discourage them from racing very much during a marathon training segment. For me, every race (during the marathon segment) should serve a purpose. If a person is just running the local 5k to beat a rival, but then still want to have lofty goals for the marathon, then I always have to ask them what their big picture goals are. For one, racing a 5k in the middle of a marathon segment won’t do too much for your confidence. You’re not 5k sharp, you shouldn’t have the ability to run your best 5k while training for 26 miles. If you do, then I would be concerned. If you are a new runner who’s never raced any distance very much, then you’ll see improvement, but for any seasoned runner that shouldn’t be the case.

I see two, maybe three cases, for running a race during the marathon segment. Even in these scenarios, it should be at specific times during the segment. This we will discuss later on, but for now let’s discuss the three scenarios. One is if you are trying to establish a baseline for training. Let’s say you haven’t raced anything in the last few months, and aren’t really sure what kind of marathon time you should be training for. At specific times during the segment, a race can be beneficial to get a baseline for your marathon training goals. The second scenario is performing a dress rehearsal for the marathon. The purpose here is not trying to test fitness, but rather to go through every detail that you will on your big race day. If done right, the race is not set up for the person to race all out, so they have to go in not expecting a personal best. The last scenario is if the race falls into a time when a long tempo can be replaced. Every segment runners will complain that they struggle doing the tempo’s by themselves, and there’s a race that would be a perfect substitution. While I understand the desire to have a little extra motivation to perform well on a long tempo run, I also know human tendencies. I know that more times, than not, that runners will not heed speed limits and then dig themselves a hole that takes away from other training and sets us back. I am always a lot less likely to give full on green lights for this option.

So now that we know how I feel about racing during a marathon segment, let’s discuss what to do with that training plan of yours once the rage registration is paid for.

For short races (5k or 10k)

Since the speed is done in the beginning part of the training segment, the urge is to run these short races during this block of training. Honestly, the logic here is sound, if you can race responsibility.  These are races I typically see as beginners using to establish their baselines for marathon training, rather than setting personal bests. Advanced runners may have races they run every year and they fit in fairly well with being able to do their speed workouts and substitute for shorter tempo runs.

For those with no race experience:

Below shows Weeks 5 and 6 of the classic marathon plan. This is a great time to establish a baseline for not only your goal marathon effort, but also the workouts leading up to it.

Week Monday Tuesday Weds. Thursday Friday Saturday Sunday
Week 5 Off 5 Easy Off 4 Easy 5 Easy 4 Easy 6 Easy
Week 6 4 Easy 12×400 Off 5 Tempo 4 Easy 8 Easy 8 Easy

Here’s how I’d adjust with a race on week 5:

Week Monday Tuesday Weds. Thursday Friday Saturday Sunday
Week 5 Off 5 Easy Off 5 Easy 4 Easy 5k Race 4 Easy
Week 6 4 Easy 12×400 Off 5 Tempo 4 Easy 8 Easy 8 Easy

If you can’t find a race specifically on week 5 of your plan, then you set up a time trial for 3.1 miles and use that data, but even being in Michigan, I feel like I can find a 5k race almost any weekend. This way, you can take your race time, establish a marathon goal time and now put all the correct paces into the plan.

For Advanced Marathon Plans:

Here is what weeks 5 and 6 look like in the Advanced Plan.

Week Monday Tuesday Weds. Thursday Friday Saturday Sunday
Week 5 6 Easy 5x1k Off 6 Tempo 7 Easy 8 Easy 12 Long
Week 6 6 Easy 4×1200 Off 7 Tempo 6 Easy 8 Easy 10 Easy

When and how I would adjust

Week Monday Tuesday Weds. Thursday Friday Saturday Sunday
Week 5 6 Easy 5x1k Off 6 Tempo 7 Easy 8 Easy 12 Long
Week 6 6 Easy 4×1200 Off 8 Easy 6 Easy 5k/10k 8  Easy
Week 7 6 Easy 3x1M Off 7 Tempo 7 Easy 8 Easy 14 Long

When you race on Saturday of week 6, make sure your warm up is at least 2 miles. Then make your cool down long enough to get the 10 miles in that were scheduled for Saturday. Essentially, this will still give you an extra recovery day with Sunday being a shorter easy day. This should allow you to pick right back up with the schedule on Tuesday. Make sure you focus on recovery as soon as race is over (3R’s Rehydrate, Refuel, Rest).

Overall, your best bet to race short is early in the segment. Nothing longer than a 5k for beginners and 10k for advanced. With the right timing, you won’t miss much training- one Tempo that’s sandwiched between two similar distances and no long runs will be missed. After Week 7, the Tempo runs become 8 miles and doesn’t make sense to compromise these with a shorter race.

For Longer Races (15k to 25k):

Once we get past the speed workouts and into the strength, I always feel like it’s time to be all in for marathon training. This is when our training is solely focused on running a good marathon. So, if you do have to race, it has to be something that makes sense from a marathon performance standpoint. In all honesty I am talking about an opportunity to replace a long tempo run with a long race, but with speed limits.

What the Beginner plan looks like

Week Monday Tuesday Weds Thursday Friday Saturday Sunday
Week 11 5 Easy Strength Off Tempo 8 6 Easy 8 Easy 16 Long
Week 12 5 Easy Strength Off Tempo 9 5 Easy 8 Easy 10 E/L
Week 13 7 Easy Strength Off Tempo 10 6 Easy 6 Easy 16 Long

Weeks 11-13 are common times people get the urge to race and it’s probably when it makes the most sense for longer races as you’ve no progressed from speed to strength workouts. The structure of the Advanced plan will look the same, just different easy day mileage.

How to adjust under different scenarios.

Saturday race on non long run weekend (16 miler):

In our example, let’s stick with weeks 11 through 13 of the Beginner schedule. Week 11 would require no adjustments.Week 12 would be the race week and will be your week of adjustments. First, scratch the 9 mile tempo on Thursday and replace it with Saturday’s 8 Easy. Friday would stay the same. Saturday would be your race and would take place of your tempo. Sunday should be a day to focus on recovery, but still get in 6-8 easy miles. With this, overall mileage for race week will actually be pretty close to what was scheduled. The few extra easy days between the strength on Tuesday and the race on Saturday can be a nice respite without taking time off or cutting mileage, too. The following week shouldn’t need adjustment as long as you really put your emphasis in recovering after the race through Monday.

Saturday race on a long run weekend:

First off, try to avoid this. I recognize that race dates will not care when your 16 mile long runs are, but if you can, avoid this. With that said, I attempt to live in reality. With that said, you have a couple options. Let’s say there’s a 10 mile race on week 13 of your training plan. Your best option would be to take Sunday’s long run to Thursday and shorten the distance up to 10-12 miles, depending on your experience level. Then keep Friday the same and “race” on Saturday. If you make the warmup and cool down longer your total mileage for the day will be close to what the long run would be. Just make sure that Sunday and Monday you run very easy and put a recovering high on your priority list.

Sunday “dress rehearsal” race:

Your best opportunity for this is 3 weeks out, or week 16 of the schedules. All your long runs are completed by now and you will have amassed about all the fitness you can by then. You’ll have only 2 SOS days left after this week is completed. Let’s look at weeks 16 and 17 of the Advanced plan to see how this shakes out.

Week Monday Tuesday Weds Thursday Friday Saturday Sunday
16 6 Easy Strength Off 10 Tempo 6 Easy 10 Easy 10 Easy
17 8 Easy Strength Off 10 Tempo 7 Easy 8 Easy 8 Easy

An adjusted plan:

Week Monday Tuesday Weds Thurs Friday Saturday Sunday
16 6 Easy Strength Off 10 Easy 10 Easy 6 Easy Race
17 8 Easy Off Strength 7 Easy 10 Tempo 8 Easy 8 Easy

The biggest thing people will point out to me is that the tempo on week 17 has been moved to Friday, which would give you 9 days out. My first response would be that if you were that concerned about doing things by the schedule then I wouldn’t even be writing this! More seriously though, I would say that this is your last SOS day and still have 9 days to be recovered. Also, the two days is important after a big effort on the Sunday of week 16. I feel that if you did a half marathon and then came back and did a strength workout after one day recovery then you’d put yourself at a bigger risk for injury. Staying healthy that last two weeks is top priority.

I didn’t cover every scenario, but this gives you an idea of what you should be looking to do as a far as a race distance, when to do it, and how to approach. If done correctly, you can scratch that itch to race, but not hurt the big picture goal of the marathon for the current training segment.

 

Elite Level Workouts: should you attempt?

I recently received an inquiry from someone using a plan of ours. His question was in regards to when he should do the infamous “Simulator” workout. For those who aren’t familiar with this workout, it’s essentially a 26.2 kilometer effort at race pace. With warmup and cool down, it would total about 22 miles for the morning. Over the last few years it’s become our big test effort to see if we were ready for our actual attempt in a few weeks. In any case, his question got me to asking my own questions. One, how many people read about a monster workout they read about in a blog or magazine article and just decided to rock it without truly knowing the ins and outs of the workout? Second, is it ok (I mean in a non segment sabotaging way) for the average to competitive runner to attempt these monster workouts?

It’s only fair to speak to the big Hanson workouts and I realize that many of you have no idea what I am talking about. With that, let me start with explaining these workouts.

2×6 Miles

This is the OG of Hanson’s workouts. When I came to the program in August of 2004, the 2×6 was the one I was warned about, the one everybody had marked on their calendars! Here’s a quick breakdown of what we would do:

3 mile warm up
6 miles @ goal MP minus 5-10 seconds
10 minutes (most of us jogged or prayed)
6 miles faster than the first attempt
3 miles cool down
Spend the rest of the day crying to your mama.

Total of 19 miles

This is a very tough workout, but it would certainly tell you if you were fit.

Now for the specifics. We would do this workout about 3 weeks out from the race. If you weren’t sure, this is a marathon segment workout. This would be our primary litmus test in a marathon segment. Going into this workout, there wouldn’t be a bunch of extra rest- maybe an extra day of recovery. We would typically only have an extra day of recovery afterwards, too. I have lost track, but I have done this workout close to 20 times since the fall of 2004. It never has gotten easier and as the Miles rack up, it seems to get harder every time.

So, should you do it? Well… it depends. For most people it does not make sense and I’ll explain why. The main reason is that essentially the 2×6 mile is an extended version of a workout that we give everyone in our classic programs- the 2×3 miles. This workout is the toughest of the strength workouts and is placed late in the training plan. In perspective, they are the same workout for different groups. The elites are running 120-140 miles, while the plans are about 50-60 miles at peak. So, percentage wise, the work is about the same. Personally, I don’t prescribe the 2×3 for most people more than twice and that’s only if they are really fit and a seasoned vet. Now, if a person is running more mileage, it’s a fair to adjust the 2×3 mile up a tick. Let’s say if you run 70-85 miles per week, that you are just fine to try a 2×4 mile. If at 85-100 a 2×5 mile workout and then anything over 100 miles per week you can give the 2×6 mile a shot.

The Simulator

2-3 mile warm up
26.2 kilometers at goal pace. Hopefully on a course you can simulate the race course on.
2-3 mile cool down

22-23 miles total.

A little history as to why we even do The Simulator. I know this because I took part in the first one. We did it before we sent a big crew of guys out to Boston in 2006. In northern Oakland County we have lots of hills and dirt roads. We had a stable full of fast runners, so we certainly didn’t need to look very far to find competition. So, Kevin and Keith designed a course that gave us a great look at how the course would feel and was 26.2 kilometers so that we could visualize each mile (except it was a K). It really was a situation where we could get a race feel and go through our routine without big travel or looking for a competition. We had 10 of the fastest guys in the country right there. Aso, it probably kept us under control. We all have a itch to dial the pace up a notch when actually in a race. This was a way to pull the reigns in a bit.

So, should you do it? To be honest, this is why I do say to run a half marathon 3-4 weeks out from your goal race BUT to not race it all out. I tell athletes to warm up, start the race at marathon pace and only pick it up after 10k. We also don’t have the athlete taper much. Maybe only a few miles because the day f the race will be more mileage than usual. We’ll also do an extra day easy before and after the race, but mileage will stay constant.

The pros of traveling to a race include allowing you to go through the entire routine of traveling and getting into an actual race situation. However, if you know you won’t be able to execute your race plan, it might be best to stay home. The other consideration is this, with our plans you are doing regular long tempo runs anyway. In the ODP we do a ton of marathon pace workouts, but aren’t doing 10 mile tempo runs every week. Throughout the course of the year we do, which allows us to spread them out more than we would for recreational runners. My point being, you get tons of practice at running 8, 9, 10 straight miles at your goal pace. You might not need to throw in an even longer one just to say you did it.

Deciding Factors

When doing these big workouts, there are two big factors that dictate if you should take into play when considering these big marquee workouts. The first is that you have to be able to do these workouts without taking a big dip in training. Adding an extra easy day, or two, at the same mileage you always run is fine. However, if you essentially have to have a mini taper to even attempt, I don’t think it makes sense. At the end of the day, a string of consistent workouts is going to yield much better results than crushing one workout. The second is how you can recover from this big workout. Some of this might just be experimenting because you might just not know until you try. However, if you try it and it completely wipes you out for the next three days, it might not be a good idea to try to keep doing that. My advice when doing these big workouts are to focus on the basics- rehydrate and refuel. After that, if you have to go right into work, wear good compression garments. Full tights would be best, half tights and socks would be fine. Here’s where an ice bath or a cryotherapy session might do wonders. At this point of the program, the majority of your fitness is there and we created a lot of extra damage that may warrant desperate measures. Another simple measure might be a big dose of antioxidants or tart cherry juice, BUT NOT anti inflammatories. You don’t want to be popping Advil to get through the next 3-5 days of discomfort. I am also ok with giving yourself an extra easy day, but at the same mileage your typically run.

At the end of the day, I think most people believe our schedules are hard enough. The need to do an elite level workout might be tempting, but consider the big picture. If it jeopardizes your ultimate goal then workout bragging rights isn’t worth it. Besides, in our case it’s the workouts that are in your programs that inspired the elite level workouts.

Marathon Training Bundles

A lot of times, runners like our training schedules, but don’t want to full-on coaching. What we’ve come up with is a bundle package to give you all the tools you need, without the need to get coaching. Currently, we offer 20+ marathon training plans with the bundle option. I’ll add more marathon plans as I create them.

What makes the bundle your perfect solution to marathon training?

  • Your choice of marathon schedule that best fits your needs ($30 value)
    • 20+ marathon programs
    • broken into Beginner, Intermediate, Advanced, Elite
  • Placement in Luke’s coaching roster by level of training
  • “Team” message board
  • Access to training resource library ($14.95/month value)
    • videos
    • podcasts
    • important blog posts
    • calculators
    • meal plans
  • Access to the HCS Coaching closed Facebook group ($10/month value)

Get all of the above for $75/bundle (valued at $105 + access to coaches (priceless!))

Check out all the training plan options HERE and let HCS take your training to the next level!

 

2017 Summer Camp!

At the time I’m writing this, we are less than three weeks from the Boston Marathon. Where has the first quarter of 2017 gone? Before we know it, our downtime from our spring marathons will be nothing but a fond memory and we’ll have to start getting ready for our fall marathon!

If you are using the Hansons Marathon Method, or are just interested in a fun (but educational) getaway, then I encourage you to consider the Hanson’s Coaching Fall Marathon Kick-Off Camp. The camp will be held in Rochester, Michigan- the home of Hanson’s Coaching Services and the Hansons-Brooks Distance Project.

What you get:

  • Go beyond the book and learn directly from HCS Head Coach, Luke Humphrey, as well as meet our other coaching staff.
  • Meet and greet Hanson’s-Brooks ODP runners (many whom are our coaches)
  • Nearly every meal taken care of (expect your dinner on Thursday night)
  • Hanson’s Coaching Schwag bag
  • Dozens of training clinics including
  • Strength for runners session
  • Customizing your training
  • Marathon physiology
  • Nutrition
  • Go for runs and do some workouts where the nation’s best marathoners have
  • Transportation to and from Detroit Metro Airport
  • Discount on lodging at the beautiful Royal Park Hotel. This is where all clinics will be held and you can hit either the Paint Creek or the Clinton River Trail from the front door. (Or hit up downtown Rochester)

TENTATIVE CAMP ITINERARY

Thursday

Athletes arrive mid afternoon. HCS will pick up groups from airport.
Optional group run/ Hanson’s Thursday night group run at Royal Oak?
Dinner (athlete’s responsibility)

Friday

  • 7:00 AM- Leave from hotel. Drive to Stony Creek Metropark
  • 7:30 Group Dynamic Warm Up/1-2 miles warm up
  • 8:00-9:30: Progression Run/cool down
  • 10:30- 12:00: Lecture (Food provided in conference room)
  • Marathon Philosophy/Understanding cumulative fatigue
  • 12:00-1:00- wrap up/free time
  • 1:00-3:00: Lecture/lunch in conference room
  • Marathon Physiology
  • Metabolic Efficiency
  • Training Components and physiological impact
  • 3:30-4:30: Strength for runners with Nikki
  • 5:30-6:30: Lecture: Avoiding early training pitfalls
  • 7:00: Group dinner @ Antonios pizza
  • Recovery strategies/periodization
  • Meet and greet

Saturday

  • 7:45-9:15 AM: Easy run from hotel (Paint Creek Trail)
  • 9:45-11:00: Lecture: Goal Setting/Realistic expectations, new runner vs. veteran
  • Breakfast provided
  • 11:15-:00:
    • Understanding what kind of runner you are
    • Modifying to fit/stay in philosophy
  • 1:15-3:00:
    • General Nutrition
    • Supplements
    • Taper week/race day nutrition
  • (Lunch in conference room)
  • 12:00- modifying schedules/staying within the philosophy
  • 12:15-1:00- understanding the taper
  • 1:15-3:00- Supplemental training, what why and how to add.
  • Self Running analysis
  • Gadgets/testing?
  • 3:00-5:00- Free time (nap?)
  • 5:00-6:45-Lecture
  • Keeping logs
  • Analyzing training
  • Long term planning
  • 7:00- Dinner- Rochester Mills Brewery
  • Developing mental strength
  • Approaching your race
  • Meet and greet

Sunday

  • 7:30 AM: Leave Hotel for run
  • 8:00 AM-10:00: Group Run at Lake Orion (Long Run)
  • 10:00-11:00: Brunch @ CJ’s or Lockharts
  • Meet and greet
  • 12:30- Leave for airport

 

 

 

Having a coach without the full time coaching price tag.

If you have read HMM and thought about the idea of coaching, but aren’t sure you are ready for that kind of investment, then the Facebook Training Room is for you. We know you have specific training questions about your own training. We also know that you have the book and don’t necessarily need a new training plan. However, do you really need to hire a personal coach for the few questions you might have along the way? No, and that’s why I have created the Hanson’s Coaching Training Room.

The HCS Training Room is a closed Facebook group designed for a couple purposes. First, build community among the athletes who trust us with their training. In an online world this helps us put names to faces and learn more about what needs you have as a runner. The second is that we know the plan works- many of you believe that too. However, taking a general plan and tweaking it to fit your specific needs requires a little more than a FAQ page. With this group you have direct access to me, Luke, and I can help you with your specific questions.

The Training Room is perfect for those who don’t have a coach, want to test the waters of having coaches, or just want be around those who are coached individually by HCS. We take your running serious and we know you do too. The HCS Training Room is here to help you maximize your training based on YOU!

Sign up for the Training Room for a sweet low rate of $9.97/month. With that you’ll get:

  • Access to Luke with your specific training questions
  • Access to all of our training resources- calculators and videos
  • Facebook lives/webinars
  • Discounts on any of our other 40+ training plans or custom training plans
  • A great group of runners using HCS and the Marathon Method to offer up support and advice.

SIGN UP TODAY

Adapting to training

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When you look at our schedules in either Hansons Marathon Method or Half Marathon Method, the schedules are 18 weeks. Looking at other schedules, I’ve seen anything from 18 through 32 weeks! I personally have schedules that range from 12 to 20 weeks for our longer race distances. Why the big variations across programs? Well, there’s a lot of reasoning and the answer will probably change as you grow as a runner. With this I hope to describe to you some of the reasoning, but why having a training program that’s too long is just as detrimental of having one that is too short.

Adapting to training

Adapting to training

How long does it take to adapt to training?

I knew you were going to ask that! The extremely general answer would be that the newer you are to running, the faster the improvements occur. Like with most things in life, our learning curves are steep and running is no different.

How fast you adapt to training

First off, let’s approach the questions regarding the schedules in the book. The primary differences between the beginner and the advanced schedule and the beginner schedule in the book is the first few weeks. In the beginner program we don’t do any Something of Substance (SOS) days for the first few weeks. With the Advanced schedule, we jump right into SOS days after the first week. We know that it takes 4-6 weeks to fully adapt to a training stress. When I say training stress, I am referring to one of the variables of FITT.

F- Frequency (How often we are exercising)

I- Intensity (The intensity of exercise)

T- Time (The amount of time we are exercising per session)

T- Type (The type of exercise we are engaging in)

In general we know three things about training adaptation. The first is that it is individual, so we either have to work directly with each individual athlete or make some generalizations. The second is that the first generalization is that it takes roughly 10 days to experience full benefit from a single workout. This in general, as things like neuromuscular aspects of training can be experienced in a couple days, but that’s for another day. Finally, we know that in general it takes 4-6 weeks of exposure to a specific training stress to maximize the effect of that training stress.

Beginners

For the Beginner plan we are making several of assumptions at the start. These are that 1) you are running low mileage 2) Are running less than 6 days per week, 3) That you aren’t running very long per session, and 4) that you aren’t running any workouts. As we look back at FITT, we see that our assumptions involve three of the four variables in increasing fitness. Gaining fitness through training adaptation is a balance between stress and recovery. Let’s say you are attempting to start a beginning plan and are just running easy a few days per week.

For most people, that is a recipe for injury and/or overtraining.

You start the program and it calls for 5 days per week with a long run and a workout (or two) in the first week. If we were to do that, we have now altered three current variables in your training. For most people, that is a recipe for injury and/or overtraining. Making it through a training program of this nature typically ends up being more about survival than gaining fitness.

Now, if you look at our schedule with the same person, we are still adding a new stress, but we limit it to frequency and time. The intensity is left the same and the type of exercise is really a controlled variable for us. By taking that one variable away (for now), provides the beginner to establish a base fitness over the next month and in all actuality, improve their base fitness. Then from there, they have established the foundation to take the next step in training.

Now, what does this have to do with how fast we adapt to training? For the beginner, fitness will actually come pretty fast in terms of physiological fitness- VO2max, endurance, etc will all increase rapidly. Where we typically have problems is structural, like with bones and tendons. Think of it this way, when you started running (or someone you know), what was the first real thing they complained about hurting? Chances are, it was shin splints, or knee pain. It wasn’t that their lung capacity stopped them from exercise. Or another way to look at it, why not focus first on the two variables that beginners will get most bang from your buck from? Focus on foundation first and the rest comes easier. So, by focusing on these variables first (frequency and time), we set the stage for the body to gain fitness without breaking down and setting the stage for other adaptations to take place.

So, as you look at the beginner training plan, you essentially have 4 weeks of building base, fitness, followed by about 6 weeks of speed, then 6 weeks of strength, wrapped up with a roughly 2 week taper. Now, does that mean you will maximize your fitness in 18 weeks? Absolutely not. We will maximize your current fitness level. Also, looking at it from a practical standpoint, putting your emphasis on one goal race for 4 ½ months is an awful long time. In short, 18 weeks is a good blend of science and practicality to for a marathon training segment.

I should note one last thing about the FITT principle. If you exercise three days a week, you will certainly gain fitness across a period time. Now, if you can safely exercise five times per week, you certainly make those same gains in a shorter amount of time. That’s why you will see some variations in plans, because at some point we are assuming that gains in fitness will take longer to come by if the exposure to the training stress is less.

Advanced

For the advanced marathon plan there are also some assumptions to be made. The first is that you have experience in the marathon. Secondly, you have been running consistently leading up to the beginning of the plan. Third, that your mileage is higher than someone who is starting the beginner plan.

With that, the immediate difference is in the second week of the program. Since we aren’t going to adjust frequency, time, or duration very much, then we can adjust the intensity. Now, one could argue that we should shorten the training segment down, which is an argument I would listen to. Since this is a general program, we can go into another generalization of training adaptation (Iied!) and that is the idea that over time, a runner needs more stress to elicit a response. Think of it this way. When you first began running, a 3 mile run might have been your primary goal- maybe to run a 5k without stopping. Now, if you were running that same 3 mile run at the same pace, is it hard or is it much easier?

For most of you it is a cakewalk, meaning you need more of a stress to elicit an adaptation in training.

With this, we have two options, either make the speed work faster or simply do more of it. With this, you might naturally be faster since your last marathon segment- meaning have run faster races of shorter distances. Your workouts will already be naturally a little faster, but we don’t necessarily know that. The one thing we can account for is the length of the speed segment. We can add more weeks to that part of the segment to elicit that increased training response. Along with that, since going too fast early in a training segment can be detrimental to the rest of the segment (dig too much of a fatigue hole), it makes more sense to not adjust the pace more, but to control the number of weeks. Once past the speed portion of the training the segment looks much the same as the beginner and the reasoning is that this is already the higher mileage and really a grinding several weeks, so there is no need to make even more difficult.

A note about tempo runs for both schedules: As you probably noticed, I didn’t discuss tempo runs for either schedule. The reason is twofold. The first is that we are gradually ratcheting up throughout the schedule so we are regularly adjusting the duration while keeping the frequency and the intensity the same. Now, the effort might feel different, but the intensity should be the same. The second is that just that- I don’t necessarily want these to get harder, in terms of pace. When we start a training plan we usually have a goal in mind. Let’s say that goal is 4 hours. So, you run your tempo runs at that goal pace. I don’t want to get to the point where you feel comfortable at a pace and then decide, you know 4 hours is easily doable, so let’s ratchet it up to 3:45. By the time you get to the 9 and 10 mile tempo runs, you’ve changed your goal pace to 3:30. Now this might or might not be doable, but ask yourself this-

If my original goal was 4 hours, do I want to risk overestimating my ability from the tempo runs, only to crash and burn at 20 miles and limp in with a 4:15?

I would rather have you develop a laser focus on what that original goal pace feels like and develop confidence in your ability to nail that goal while setting yourself up for success.

Consistency/Ease of Maintenance

The first is that consistent training makes it “easier” to reach peak fitness.

To tie this into the idea into having shorter schedules and more spaced out workouts, but still being in top fitness, I have to bring out two last generalizations of training adaptation. The first is that consistent training makes it “easier” to reach peak fitness. The second is the rule of “ease of maintenance.” This is the idea that you had the goal of breaking 20:00 in the 5k and you trained all summer. By the end of summer you poured your heart and soul into months of training and ran 19:50. Then you maintained a pretty high level of base fitness, did a few workouts and then ran 19:45 at the Turkey Trot in November. Now you’re left eating a drumstick, wondering how the heck you pulled that off! The point is, that it is much harder to reach a new level of fitness (and perform at that level) than it is to maintain it.  The second part of that is once you establish that new level and just keep training at a decent level you make the time and work needed to reach that new level of fitness less. That’s why I say with consistent and moderate training levels you are never more than a couple months away from a PR in any race distance. Put it this way, say you slacked off before your first training segment and were at about 50% of peak fitness. You needed every day of that 18 weeks to reach 100% peak fitness. Afterwards you took your recovery, started running and kept your mileage higher and did maintenance workouts weekly. Then you decide to run another marathon. This time you are starting at 70% of your peak fitness (even though your peak fitness is higher than the first go round). We don’t need to force a long segment because we are already closer to peak fitness than we were the first time.

That is why you see the schedules I offer on Final Surge have a wide variance in weekly mileage, spacing of workouts, and number of weeks. The more experienced you become, the more you learn about your own needs and abilities. I tried to take those into account across the board. That way, you can still follow the philosophy that the classic Beginner and Advanced schedules provide, but grow with the system as you do.

Next time, I want to talk about a couple other components to this topic, but this has already gotten pretty long! These additions would be:

  • What happens when you try to rush the process
  • What happens you treat every single workouts like it’s the most important
  • What individual characteristics would affect your ability to adapt to training

Speed (Not on track). Why I tell my athletes to not hit the track during marathon speed.

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If you purchase a schedule from us via our partners at Final Surge, you’ll notice the title of this post as a notation in the speed work days. While I hint at it very little in the book, it was brought to my attention that I never really give a full explanation. So, let’s set the record straight as to Speed (not on track)

Kevin and Keith Hanson

Kevin and Keith Hanson

The vast majority of Hansons Marathon Method comes from my experience with The Godfather’s, Kevin and Keith Hanson. I simply noted what I had observed through their coaching of these specific programs to the masses and the philosophy to individuals. You see, every year, starting in April or May (whenever the snow is completely gone) the brothers start a community speed workout day (Tuesdays) at Dodge Park. It’s great, as it is about a mile dirt path that allows complete viewing and easy cone placement. The speedwork then switches over to follow the marathon program for The Detroit Marathon beginning in mid June. So, here, not doing it on a track easily allows larger groups of people to participate.

 

FIRST REASON

Now, admittedly, the first reason was purely about logistics and nothing particular about physiology, there are specific reasons as to why I personally prescribe it that way. The main reason is that in the classic schedules, you are doing speed work every week for several weeks in a row. If you aren’t used to doing speed work on a track regularly, then it can be a setup for developing injury. All the torque of the turns on that left leg has stopped more than one runner. Speed itself is a risk factor for injury, so let’s minimize it by taking the constant turns out of play.

Think twice before heading to the track during marathon buildup

Think twice before heading to the track during marathon buildup

SECOND REASON

The second reason is that I know you. I know that when I say 10k pace, you’ll cheat it down to 5k pace. That’s easy to do on a track. If you have to do it on the roads, 10k pace is usually hard enough to nail. So, in a sense, getting you off the track is a built in speed governor. In combination with above, I can drastically reduce your injury potential while giving you plenty of hard work.

THIRD REASON

The third reason is that while I want to maintain balance I want you to develop that marathon mindset from the beginning. On the track, you can zone out to a degree. Here, I can force you to be aware of your surroundings. You’ll have to pay more attention to what you are doing, the terrain you are running, and how you are approaching what’s ahead of you.

LAST BUT NOT LEAST

Shovel winter track

Shovel winter track

The last reason is purely practical as well. Over the years I found that the majority of my runners either wake up and head straight out the door or head out right after work. Much of the time that means that a track is more than a warm up jog away. this way a runner can program their gps and just go do the workout without feeling like they are missing something by not being on the track. It also takes into account the winter variable.

Unless you are willing to shovel off lane one in January or February, this makes it a lot easier to just go out and get a workout in.

 

 

 

 

WRAP UP!

To wrap this up, it’s not imperative that you avoid the track, I would just prefer not to make it a weekly habit during marathon training. Remember, the speed we are working on is relative to the distance we are racing. Unless you are racing marathon after marathon, we would dedicate specific segments to shorter and faster races that would allow you rip some fast work on the track. That friends, are the simple reasons why I say Speed (not on track).

My observations from fall marathon training 2016.

This year I have taken a much bigger effort to connect with the thousands of people that have used the Hansons Marathon Method over the last few years. Not because I was unsure if it would work, but rather to make sure I was doing a good job of communicating the main idea of the philosophy: cumulative fatigue.  What I learned was well, it is a mixed bag. Some of it is I think people buy the book but just follow the program and wonder why it’s so hard. This is a small group, but there isn’t much more I can personally do if they don’t want to explore why we do what we do. Then there’s the group who do everything by the book (literally) and see success. Then there’s the group that I need to do better job of coaching. With that, my aim is to pull out all the stops with the idea of cumulative fatigue.

Hansons Cumulative Fatigue

The result of a successful marathon!

What is cumulative fatigue?

Our goal with marathon training and half marathon training is to build a certain amount of cumulative fatigue that develops the strength and preparedness for the marathon.

What exactly is the definition of cumulative fatigue?

Here’s my version of the idea: When fatigue is coming from the culmination of training and not from one specific aspect. The athlete is fatigued, but still able to run strong, and not dip past the point of no return. The end result is that the runner becomes very strong, fit, and able to withstand the physical and mental demands of the marathon distance.

So, what do we do to achieve this end result? To me it’s really about 4 components for the marathon. Balance, Moderate to High Mileage, Consistency, and Active recovery.

Hansons Cumulative Fatigue

Trust the process!

What are the components of CF?

As you can see in figure 1, there are four “pillars” I use in reaching a person to reaching cumulative fatigue. We’ve talked about these a lot, so I’ll just link to those discussions.

What I will say here though is that these components all work as part of the entire system.

When you pull one piece out it’s like a giant Jenga tower spilling all over the dining room table.

Then what? You’re just left to pick up the prices and start over.

For instance, let me share with you a common scenario I will see in our Facebook groups. A person starts the program but doesn’t completely by into part of the program. Seemingly, it always has something to do with the idea of a 16 mile long run (insert shocked voice). I feel like one of two things happen. The most popular is that the person doesn’t really think that 16 miles is long enough and make their long runs the typical 20+ miles in a 40 to 50 mile week. However, in order to have enough energy, the rest of the week suffers somehow. A skipped workout here and a shortened tempo run there. Before long, the original training plan is a shadow of its former self, but the runner still feels like they are “following the method.” The second is that the runner believes too much in the 16 mile long run and develop a belief that the program is centered around the long run. They feel like even if they skimp on the rest of the training the 16 miler is all they need.

The bottom line is that the 16 miler alone won’t get the job done. Like any training, or cumulative fatigue component, it’s the sum of parts that makes it successful.

Past discussion on CF

Hansons Cumulative Fatigue

Know the difference between Over training and CF

What is the difference between CF and just overtraining?

This is an area where many of you need help fully understanding and I need a better job teaching. I will admit that it’s a very thin line between the two technical stages of training we are discussing. That’s functional overreaching and non functional overreaching.

Common symptoms:

THE DIFFERENCE BETWEEN THE TWO:

When you are in a functional overreaching, you will be tired but your performances in workouts will not suffer.

When you start feeling like crap and your performances are getting worse, you have likely crossed that line into functional overreaching.

Now, there’s always a caveat to these things. Let’s say you were running too fast to begin with and through training hard you’ve slowed down to what you were supposed to be running? If so, I don’t think it’s non functional, rather a correction. Where you will get into trouble is if you continue to try to hit the paces that were too fast. Rather, settle into the proper paces and let your fitness and body come back around. You’ll still feel tired, but as long as performance is stable, you’re ok.

How do I reach CF without going too far?

And here we go. The meat and taters, if you will. There’s a number of things we should do 1) before we even begin training and 2) during the early stages of a training plan that will help immensely with our goal of cumulative fatigue and not over training. From there, we can discuss the things we need to do during training that will help safeguard us while in the hardest sections of the training.

Before we even start:

  1. At least have a discussion about what your goal is or should be. Many of the folks using the plan for the first time are people who have at least raced before, so choosing a goal makes it a bit easier for them. For those who have no clue as to what they should run should consult a coach or respected runners who will give them a no BS answer. If you recall a discussion we had about Strava data, we should that something like 60-70% of people are running a 4-5 hour marathon and training about 30 miles per week. An hour difference is a big gap, but it at least gives you a starting point to evaluate yourself. A brand new runner who is building from scratch will probably be looking more at the 4.5-5 hour range. A newer runner with a little bit of running underneath them might be looking at the 4-4.5 hour range.
  2. Look at your schedule outside of running. Do you know of vacations and other gatherings that you know will make training difficult? Big business trips on the horizon? A baby on the way (I don’t think my daughter slept more than an hour or two a night for the first 6 months of her life). I know there’s a lot of unexpected events that pop up, but at least plan for what you know is going to occur. Preparing for these things in advance will not only help you set a more reasonable training goal, but also allow you to absorb the unexpected a little better.

Early in the training:

I made a post about this a bit ago and I think is a must read for everyone new to the idea of cumulative fatigue: Avoiding the early pitfalls of marathon training.

A few keys to take away:

  1. Let your fitness build, don’t try to force the issue. I see this all the time where people think if fast is good, faster is better. No, running the right pace for what we are trying to accomplish is better. For instance, if your goal is 3:45 and it’s already an attempt at a big PR, then why make it harder on yourself and try to run faster than what is prescribed? I want you at peak fitness for your goal race, not the local school fundraiser 5k.
  2. Don’t rely on running alone. This one has always been a problem for me. As much as we feel strapped for time, we need to carve more out if we truly want to prepare. I am talking about things like flexibility, dynamic warm ups, core training, and general strength. I know I know. I hear ya and I have fought it forever, too.
  3. Sleep and proper nutrition are your best friends during a heavy training cycle. This is for your life, aw well. Should be non negotiable.
  4. Adjust for environment. The summer is a perfect example of this. For an October marathon, you’ll start training in June. This means that a lot of your training will be during the dog days of summer. So many times my athletes will overdo it trying to hit paces that aren’t reasonable given the temperature and humidity. Is it ideal? No, but that’s why we don’t be a ourselves up that we were 15 seconds slow per mile when it was 80 degrees with a dew point of 65 degrees and we’ve only been training for 6 weeks.

If you can do these things, you’ll set yourself up to be able to not only tolerate training, but also maximize your training adaptations during the last 6-8 weeks of the marathon segment (when it really counts). You’ll put yourself in the zone of cumulative fatigue without crossing the threshold into overt training.

Love the Sport!

Love the Sport!

What do I do if I take it too far?

The end result of what I saw many folks doing was taking cumulative fatigue into nonfunctional overreaching by the time they got to the strength segment of the marathon plans. If you find yourself in that zone or rapidly approaching it, here’s what I would do.

  1. Immediately start doing the things we just talked about. Consider vitamins/supplements.
  2. Spread workouts further apart (Modifying Schedule)
    1. Tuesday-Friday-Sunday
    2. Wednesday-Sunday w alternating weekend
  3. Within a month of race? Start taper now. If you are fried and performance has gone by the wayside, we have to bring you back and quickly. Reducing both volume and intensity is the easiest way to do it.
    1. Scale back to 2b.
    2. Focus on lower intensity SOS
    3. Don’t scale back so much you lose fitness

End Goal

The end goal is two fold. The first is to teach you how to train, regardless of system you use. We want to take you from guessing to knowing the how, what, and why if becoming a runner (regardless of pace, as pace is irrelevant). This is an ongoing process and hopefully incorporated into everything we provide. The second is what you are immediately concerned with- getting to the starting line healthy. I realize that things rarely go perfectly as planned. If you find yourself in such a situation let’s cut our losses, minimize the damage, and get to the starting line in one piece. This will at least allow you to run your race and you still might even just surprise yourself with what you can still accomplish. It certainly doesn’t have to mean throwing in the towel on a training segment!

 

Listen to our PODCAST on Cumulative Fatigue

Moving Beyond the Basics

First off, let me thank the tens of thousands of folks who have utilized the Hansons Marathon Method. One of the greatest compliments I receive is being at a function and someone asks me to sign a copy of a dogeared, note filled, and more than gently used book. While the book is the foundation for everything we do, there is often the question of what to do once you’ve been through the schedules a couple times. This post is for you!

Structuring for the long term?

Many of you have read the book and then simply put the training plan on repeat. While many of you have had success doing that, it certainly doesn’t leave much for variety. While the book is the foundation, I admittedly lack discussing how to grow as a runner after you have completed the advanced training plan. There’s a lot to figuring what’s best for you, so I’ve come up with a list of questions to ask yourself. It’s a little bit of work, but trust me, we take care of the rest!

What are my primary goals for the a) next training segment b) the next year and c) the next 3-5 years?

When a person comes to us for coaching we ask them about what their long term goals are. It gives a glimpse into the big picture but it also helps us organize our priorities. Even if you are new runner, or at least a new marathoner, we should have an idea what our big goals are so that we can create a road map. We can address immediate training problems. Let’s say you want to have a segment where we build your milage and just maintain fitness. Maybe we want to learn how to incorporate some general strength training into a running regimen. No problem, we can give you one of our base programs and then a 6 week strength for runners program. From there we can then go after working getting our overall speed up before going after another marathon or half marathon.

Do I need to follow an 18 week program all the time?

No! That’s the beauty of training at a moderate level. When people first start either the Beginner or Advanced program we are making some general assumptions. We are trying to fit the bulk of the population into a program that will work for everyone. Once we get through that, we can then start helping you get specific. Here’s a great example of moving beyond the classic schedules that we did with folks running Boston:

  1. Runners started in December training with an 18 week Hanson’s schedule.
  2. Completed Boston and took about 2 weeks of down time.

Here’s where it got tricky. With a marathon ending in mid April, we now had a ton of time before we needed to worry about a fall marathon. So what do we do? We definitely didn’t want to just sit idly by and watch! We had a couple otions.

Option 1: For those who were really just rocked from Boston or were at a point where they wanted to try and get mileage to a new level. For these folks we gave them a 8-12 week base building plan that allowed them to get their mileage up without a ton of intensity. Some of them started their strength and core routines here (which is a great time to begin). It also opened the door to another marathon, speed, or half marathon segment at the end. Leave the door open!

Option 2: Most of the rest of the folks wanted to attack some 5k and 10k races, which I was all on board with. So with theses runners, we gave a small buildup of about 4 weeks post time off. Then we went into a true speed segment where we attacked VO2max pace and true lactate threshold pace. Here it made sense because they already had such a huge aerobic base under their belt from the marathon training. We did that for 8-12 weeks, depending on the goal.

For either option we were able to fit a different training segment that would suit their needs and not put them into a training rut. With Option 1, these folks were at a new mileage level with a good general starting fitness point. With that said, they didn’t need to start over from scratch with the classic 18 week schedule. For whatever race they chose we could now put them into a 12-16 week training plan that wasn’t going to repeat what they had just done. For Option 2, these folks had already gone through several weeks of speed specific training so there was certainly no need to rehash a big block of speed again for a marathon. We could get them into a 12 week marathon specific plan and they’d be in great shape come fall.

As you can see, we can break up and take modified versions of the classic schedules (but still on point with the philosophy) and create a long term approach to fitness building and personal bet running.

The long road of running!

The long road of running!

Where do I fit a training segment for shorter races in? Or build my base?

A common question, which we began addressing above. I would further say that it depends a little bit on where you are from. We coach a lot of people in the midwest and down south. It might as well be above the arctic circle and at the equator as far as geography. What’s the point? Well, my midwest folks do well with a different running calendar than my friends in say, Florida. Here, while summer is warm, it’s not typically oppressive like it is down south. We can get away with starting our fall marathon training in June or July. Meanwhile, my southern athletes will typically just let summer be a base building period or maybe a shorter race segment. They typically don’t even want to start thinking about training for a marathon until late September.

What if I want to run more? What about less?

Absolutely. While I really want to get you to handle mileage and workouts, we have to be smart about it! We have versions of the classic plans that are written on the philosophy but scaled down to longer segments (up to 24 weeks) with less mileage (about 40 miles per week). We also have extrapolated to shorter segments that are 12-16 weeks long, but with mileage anywhere from 70 to 100+ miles per week at peak.

I really need more recovery between workouts, but want to keep a high level of training; what can I do?

Along the same lines as above, we’ve also created plans that provide more recovery days in between. Right now we have examples of the classic marathon plans that are built around a 9 day training cycle and include one day off. What that means is you have a schedule that looks something like this:

  • Day 1: Long run
  • Day 2: Easy
  • Day 3: Easy
  • Day 4: Workout
  • Day 5: Off or Easy
  • Day 6: Easy
  • Day 7: Workout
  • Day 8: Easy
  • Day 9: Easy, reset the cycle

We are also currently devising plans that will still be on a traditional 7 day cycle, but with 2 SOS days per week, instead of three.

Do you have plans to help me with these?

Heck yes we do! We currently have over 40 training plans that can be downloaded right into a dynamic training plan. These plans notify you nightly of upcoming workouts. Easily move days around to fit your personal schedule with the drag and drop feature. Sync your Garmin to the training log so your training log is always updated. SEARCH THE PLANS

 

Want to pick the brains of the HCS coaching staff and hear what your running buds are doing with the Hanson’s training methods?

5 early going pitfalls to avoid in marathon training

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We always talk about the idea of cumulative fatigue and how it is part of the training process. Then I go and complicate it by talking about not overtraining. Couple that with mistakes we all make early in our training and we are set up for potential disaster. There’s a number of pitfalls I’ve made and seen others make, especially early on in a marathon cycle that can cause major issues for us when the training really gets tough. In this RunClub live session I break down the top 5 pitfalls.

Note: one thing I didn’t mention, but is so crucial is that you want to just be in a stage of cumulative fatigue by the time you get into that 6-8 weeks out point in a segment. You don’t want to be in that stage of training before the hard stuff really gets going!

Reader’s Question: Master’s Running, adjusting the program.

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Check out our Video / Podcast we made from this post!

Below is a question from our Hanson’s Coaching Community Page on Facebook. This week’s question asks about Masters running and ways to adjust the schedule.

Don S: How can non-elite-runners in their late fifties adapt the beginner program in the book to a five day a week marathon program after training with a three day week marathon program for several years. Also can you reduce some of the tempo run mileage if you’re just trying to complete the marathon in 4:30?

Let’s tackle the first part of this, which is going from 3 days to five days per week of running. Personally, I think that’s great! Ordinarily, I’d like to see you try to get to that 6th day of running but I won’t push on that right now.

After reading the questions, my takeaway is that the primary concern is the amount of recovery with the increase in volume.What will propose below can accommodate both of your questions. As I mentioned, I think we can “spread” things out a little bit without sacrificing performance. There’s a couple of ways to spread the schedule out and I discuss in Hansons Marathon Method in the “modifying the schedule” section, but will discuss another approach that I took this spring.

The Alternator:

The basic premise of this schedule is to alternate your major weekend run with either a straight up long run or with a longer tempo. I typically do it with a 6 day per week program but I think you could easily adjust to a 5 day program.

Early Segment
MondayEasy
TuesdaySOS
WednesdayOff
ThursdayLonger easy ( 6- 10 miles )
FridayEasy
SaturdayLong or Tempo
SundayOff / Easy
Later Segment
Monday – WedsSame as above
ThursdayMedium Long: 10-12 miles
FridayEasy
SaturdayLong or Long Tempo
SundayOff / Easy

 

Check out our Video of this post below!