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Hansons Marathon Method does away with mega-long runs and high-mileage weekends—two outdated traditions that make most runners miserable.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.
Paperback with illustrations and tables throughout
6″ x 9″, 256 pp., $18.95, 9781934030851
Foreword by Kevin and Keith Hanson
PART I – THE APPROACH
1. Hanson Training Philosophy
2. Marathon Physiology
PART II – THE PROGRAM
3. Training Program Components
4. Hansons Training Programs
5. Program Modifications
PART III—THE STRATEGY
6. Selecting Race Goals
7. Supplemental Training
8. Marathon Nutrition and Hydration
9. Marathon Gear
10. Race Tactics
11. Post-Race Recovery
Appendix A. The Elite Program: Hansons-Brooks Distance Project
Appendix B. The Sweat Rate Worksheet