Hansons Marathon Method: A Renegade Path to Your Fastest Marathon Free PDF

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

Author: Luke Humphrey | Language: English | ISBN: B00AWE9686 | Format: PDF, EPUB

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Hansons Marathon Method: A Renegade Path to Your Fastest Marathon Free PDF
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In Hansons Marathon Method, the coaches of the Hansons-Brooks Distance Project reveal the methods they’ve used to turn their runners into race winners, national champions, and Olympians. Hansons Marathon Method offers a radical overhaul of marathon training that promises to turn any runner into a true marathoner and help experienced marathoners set new personal bests.

Hansons Marathon Method does away with mega-long runs and high-mileage weekends—two outdated traditions that make most runners miserable. Instead, runners using the Hansons method will gradually build up to the moderate-high mileage required for marathon success, spreading those miles more sensibly throughout the week. Running easy days mixed with precisely paced speed, strength, and tempo workouts, runners will steel their bodies and minds to run the hardest miles of the marathon.

Both Beginner and Advanced training programs feature the unique Hansons 16-mile long run which, as part of the Hansons program, is ideal for preparing the body for the marathon. Humphrey explains how runners should set their goal race pace and shows how to customize the Hansons method to their own needs, like adding extra racing, running more miles, and handling training interruptions.

Detailed nutrition and hydration chapters help runners pinpoint their personal energy and hydration needs so they know precisely how much to eat and drink during workouts, race week, race day, and for recovery. The Hansons approach to pacing and nutrition means marathoners will never hit the wall.

Hansons Marathon Method lays out the smartest marathon training program available from one of the most accomplished running groups in the nation. Using this innovative approach, runners will mold real marathon muscles, train their body to never hit the wall, and prepare to run their fastest marathon.

Direct download links available for Hansons Marathon Method: A Renegade Path to Your Fastest Marathon Free PDF

• File Size: 16499 KB
• Print Length: 256 pages
• Publisher: VeloPress (November 27, 2012)
• Sold by: Amazon Digital Services, Inc.
  
• Language: English
• ASIN: B00AWE9686
• Text-to-Speech: Enabled
• X-Ray:
  Enabled
• Lending: Not Enabled
• Amazon Best Sellers Rank: #23,997 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
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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 Amazon 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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