Hansons Marathon Method: A Renegade Path to Your Fastest Marathon Kindle Edition PDF

Hansons Marathon Method: A Renegade Path to Your Fastest Marathon Kindle Edition
Author: Visit ‘s Luke Humphrey Page ID: B00AWE9686

Done.
File Size: 16499 KBPrint Length: 256 pagesPublisher: VeloPress (November 27, 2012)Publication Date: November 19, 2012 Sold by:  Digital Services, Inc. Language: EnglishID: B00AWE9686Text-to-Speech: Enabled X-Ray: Enabled Word Wise: Not EnabledLending: Not Enabled Enhanced Typesetting: Not Enabled Best Sellers Rank: #118,863 Paid in Kindle Store (See Top 100 Paid in Kindle Store) #64 in Kindle Store > Kindle eBooks > Health, Fitness & Dieting > Exercise & Fitness > Running & Jogging #68 in Kindle Store > Kindle eBooks > Nonfiction > Sports > Individual Sports > Running & Jogging #234 in Books > Health, Fitness & Dieting > Exercise & Fitness > Running & Jogging
I used the simple, easy to follow (but not easy shortcut!) program and ran a 30 minute, 40 second improvement one year later at the same marathon, from 3:57 down to 3:26.

While that was the goal I had set, I was able to achieve it feeling strong and without hitting the dreaded wall where one just wants to give up especially mentally and start walking. My paces for the 10K segments through 30K were nearly perfectly even: 7:55, 7:53, 7:55, and final average pace for the whole marathon was 7:53. I was even able to run Mile 26, the last full mile, at 7:21 pace, meaning I was doing a speed workout and finish strong at the end of 25 miles already run at goal pace.

I attribute my improvement to the features of this program: more than most others, many of the miles in the program are run at race goal pace, so the goal pace seemed not only easy but also well-ingrained (cadence, stride lengths, feel of the pace in the legs and the lungs). There were also plenty of weekly runs that gave me confidence I could run at the goal pace.

The longest runs in this program are done after the runner has gone through a challenging Thursday – Saturday section, and those runs are definitely not started on fresh legs as many other programs will have you do. This means on race day, when you are actually starting on fresh legs for once, the marathon distance is not that big a deal any more.

It is important to remember this program is NOT A SHORTCUT, despite the misleading notoriety of its "only 16 mile as longest run!" feature.
Thanks to my impulse buying and Prime membership, I had a copy of Hansons Marathon Method: A Renegade Path To Your Fastest Marathon in my hands just two days after learning about it. Written by Luke Humphrey, an elite Hansons runner who also has a master’s degree in exercise science, with Kevin and Keith Hanson, the book outlines their philosophy and program for a successful marathon covering every aspect from training to strategy to recovery. In just a couple of days I’d read the book from cover to cover and I was sold. I’m going to give their program a shot for my next marathon.

Most marathon training programs are fairly similar. For beginners you usually run three shorter runs during the week and a long run on the weekend peaking around 20 or 22 miles. As you get more advanced, speed workouts and higher mileage are added to the training schedule, but the long run – still peaking at 20 or 22 miles – remains a staple of most programs. The Hansons method takes a different approach. It "teaches a strategic and scientifically grounded approach to everything from the long run to speed workouts to pacing," writes Kevin Hanson in the book’s foreword. The Hansons method has evolved over the years helping runners of all levels to marathon success since the 1990s.

The biggest difference in the Hansons program is the long run. Rather that the typical 20-miler, the longest training run in the standard Hansons program is 16 miles. The reason this works, Humphrey writes, is that the long run should simulate the last 16 miles of the marathon, not the first 16. It’s all based on experiencing the cumulative fatigue you experience in a marathon without completely zapping your energy for the next week of training.
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