Revision as of 14:09, 27 November 2015

Hanson's Marathon Method .

The Hanson's Marathon Method has gained attention because it limits the longest Long Run to 16 miles. This approach is based around the concern that a longer run can result in injury, and is unlikely to improve fitness. I agree completely with their concern, but I believe that the solution is not to avoid the longer distance runs, but to build up the level of fitness gradually enough that the athlete is well-prepared. However, what the Hanson plans lack in long runs, they make up for in marathon paced midweek running, and many runners have had success with Hanson. (This article should be read in conjunction with my Comparison of Marathon Training Plans.)

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• Key Characteristics
  • The Long Runs are limited to 16 miles, but it has more Marathon Paced shorter runs.
  • Three key workouts; interval, tempo and Long Run.
  • While called tempo runs, these are actually done at marathon pace. The beginners plan has 5 to 10 miles at marathon pace runs during the week and the advanced has 6 to 10 miles.
  • For the first half of the plan the interval training is at around 5K pace, and for the second half is at 10 seconds faster than marathon pace.
  • All training paces are defined based on goal pace.
  • No speed work or marathon paced running during the Long Runs.
  • Running 6 days per week.
  • Psychologically people's experience with the Hansen plan varies. Some people find that because the shorter Long Runs are easier, they are more confident going into the race, where other people worry about being underprepared.
  • Note that there are other plans available for purchase on their web site, but these are not included in this evaluation. I've seen some references to the purchased plans having longer Long Runs, but I can't confirm this.
• Modifications
  • Dropping one of the midweek short easy runs to improve rest and recovery might improve the fitness gains, but it also might undermine the accumulated fatigue that the authors believe are necessary to make sure that distance Long Runs sufficient.
  • It may be possible to use the sample elite training plan in the appendix of the book, but it does not seem like it's intended for that purpose.
• Overtraining risk
  • This plan seems to have the good success with runners that have previously burned out on other plans.
  • The reduced distance of the Long Run clearly reduces the training stress, but having a Long Run, two days of speed work and only one day completely off may create cumulative fatigue.
• Pros
  • The midweek marathon paced runs provide good specificity, and get the athlete used to running at marathon pace. This is my favorite aspect of the Hanson plan and something I think is a huge benefit.
  • For much of the training program the second speed work is performed at 10 sec faster than marathon pace. Like the marathon paced tempo runs, this helps focus the runners' training on race pace. (Note that this is a fixed 10 second offset, rather than scaling based on race pace. 10 seconds faster than 6:00 min/mile is twice the percentage change in speed compared with 12:00 min/mile. While they fixed offset is easier to calculate, this would be better as a percentage.)
  • The shorter length Long Runs may suit some runners, especially those with a history of burning out or struggling on other plans.
  • All training paces are clearly defined, even down to the recovery pace for intervals.
• Cons
  • The plan suggests that there 16 mile Long Run simulates the last 16 miles of the marathon not the first. However the plan has two short easy runs on the preceding days allowing for relatively good recovery. Of course, if the Hanson Long Runs did simulate the last part of the race, then this would result in excessive fatigue.
  • The Hanson plan claims to have a scientific basis, but only quotes anecdotal advice from coaches. I have been able to find remarkably little scientific evidence concerning the Long Run, and none of it supports the Hanson's ideas.
  • While the Hanson plan states that 16 miles is the longest Long Run, they use longer long runs for their elite runners. These elite runners are covering the distance faster, but everyone racing the marathon has to cover the same distance.
  • The training paces vary with the marathon goal, which is a significant difference from the Jack Daniel's or FIRST approaches, where your training pace is based on your previous result. An athlete's goal might be a 2:30 finish, but if their prior finish is 4:00 hours, then the Hanson approach will have them training way too fast. That's obviously an extreme example, but it is quite common for runners to set aggressive goals.
  • The long runs are between 30-45 seconds/mile slower than race pace. Personally, I don't believe that a 16 mile Long Run at 45 seconds per mile slower than race pace prepares an athlete adequately. That distance and pace represents only about half the effort required for the race itself (using Glycogen depletion equations as a proxy for effort).
• Good For::
  • Beginner: 0. This plan probably has too much speed work for a beginner, and the Long Runs probably are not sufficient. In addition, the ramp up from the start to 16 miles starts off slowly, but then builds up rather rapidly. Look at Galloway or Higdon instead.
  • Novice: 1. This plans Long Runs probably don't give sufficient adaptation for new marathon runner, but is worth considering, especially if finding the time for longer Long Runs is problematic.
  • Ringger: 2. This plan has plenty of speed work which you should be used to as a ringer, but the short of Long Runs make this a risky plan . If you can't find the time to do the longer distance Long Runs, then this plan is worth considering.
  • Maintenance: 2. For a runner just trying to maintain their marathon skills this is a tough call. The Hanson approach requires far less time commitment to the Long Run, and you may have an existing level of endurance that allows you to do well on the shorter Long Runs. However, the plans also require quite a bit of speedwork and six days/week of running, which may be more than someone looking to maintain wants to do.
  • Improver: 3. The effectiveness of the plan is likely to depend on your running history. If you have built up a good level of endurance, then these plans may work for you by focusing on lots of marathon paced running. However, I would recommend the Jack Daniels Plan A on three days a week.
  • Enthusiast: 2. The different characteristics of these plans might be appropriate, but I'd suggest trying Jack Daniels Plan A on three days a week or FIRST.
  • Elite: 1. I don't believe the plan as it is good for elite runners due to the shorter Long Runs, and because it seems like the Hanson's use a different approach with their elite runners. If you look at their example elite plan in the appendix you'll see long runs in the 18-21 mile range. The Hanson's have remarkable success with elite runners; it's just not with this plan. (I've not looked at the Hanson web plans to know if they provide different approaches there.)
  • Limited Training Time: 2. While not as demanding as some plans, this does require you to find time for a 10 mile midweek run, and moderately Long Runs at the weekend. However, if your time limit is the longest single block, then the shorter Long Runs might be an advantage to you.
  • Traditionalist: 0. This is far from a traditional plan.
  • Triathlete/Multisport: 0. These plans require 6 days/week, so there is little time left in this plan for alternative sport training.
  • Prior Overtraining: 4. Many of the recommendations for this plan have come from people who've previously burned out or struggled with training levels of other plans, so this has more of a proven track record for this category of athlete. However, the Hanson method seems to rely on starting the Long Runs in a fatigued state. I believe that Jack Daniels Plan A on three days a week is more appropriate.
  • Sub 3:00: 2. This plan could work for faster runners.
  • 3:00-4:30: 3. The success stories I've come across with this plan seemed to be with mid-pack runners.
  • 4:30-5:30: 2. This plan could work for runners as slow as 5:00 (the slowest covered in the book), but you're probably better off with Galloway.
  • 5:30+: 0. Use Galloway.
  • Speedwork. You have to be prepared to do speed work with this plan

Comparison With Other Plans

Main article: A Comparison of Marathon Training Plans