Run your first marathon or your fastest with Hansons Marathon Method, the revolutionary training program from one of the best running teams in the world, the Hansons-Brooks Distance Project.
In Hansons Marathon Method, the coaches of the Hansons-Brooks Distance Project reveal their innovative marathon training program that has helped thousands of runners become true marathoners and smash their personal bests.
Hansons Marathon Method tosses out mega-long runs and high-mileage weekends—two old-fashioned running traditions that often injure and discourage runners. 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 final miles of the marathon—and finish strong.
In this new second edition, the Hansons program welcomes newer runners with a new Just Finish program featuring a simple schedule of easier running and lower mileage. The Just Finish program sets up first-time marathoners for an enjoyable marathon and a lifetime of strong, healthy running.
Hansons Marathon Method will prepare you for your best marathon:
- Sensible weekly mileage based on science, not outdated traditions
- Effective Hansons speed, strength, and tempo workouts paced to achieve your goal
- Crucial nutrition and hydration guidelines to run strong for the whole race
- A smart and simple Just Finish program for new runners and marathon first-timers
- Detailed training schedules for experienced and advanced marathoners
This revised second edition answers frequently asked questions, shows how to integrate flexibility and strength work into your training week, and shares the most effective recovery methods. Using the Hansons’ innovative approach, you will mold real marathon muscles, train your body to avoid the wall, and finish strong.
Hansons Marathon Method lays out the smartest marathon training program available from one of the most accomplished running groups in the world. Using their innovative approach, runners will mold real marathon muscles, train their body to never hit the wall, and prepare to run their fastest marathon.
“You might expect a training program devised by the Hanson brothers to be a little different than the usual rehashing of principles and schedules. Given the success of athletes from the Hansons-Brooks Distance Project, you wouldn’t be surprised if it was effective, too.” — Runner’s World
Read excerpts and see workouts from Hansons Marathon Method, including The Myth of the 20-Mile Long Run.
See what’s new in this second edition.
Hansons Marathon Method: Run Your Fastest Marathon, 2nd Ed.
Luke Humphrey with Keith and Kevin Hanson
Paperback. B&w interior with tables and illustrations throughout.
6” x 9”, 256 pp. $18.95, 9781937715489
Hansons Marathon Method, 2nd Ed.: Run Your Fastest Marathon
Keith Hanson, Kevin Hanson, Luke Humphrey
Paperback. B&w interior with tables and illustrations throughout.
Foreword by Ben Rosario
PART I – THE APPROACH
1 Hanson Training Philosophy
2 Marathon Physiology
PART II – THE PROGRAM
3 Training Program Components
4 Hansons Training Plans
5 Schedule Modifications
PART III—THE STRATEGY
6 Selecting Race Goals
7 Supplemental Training
8 Marathon Nutrition and Hydration
9 Marathon Recovery
10 Marathon Gear
11 Race Tactics
12 Post-Race: What Now and What Next?
Appendix A: The Elite Program: Hansons-Brooks Distance Project
Appendix B: Training Plans Annotated with Supplemental Work
Appendix C: Sweat-Loss Calculator
About the Authors
See What’s New in the 2nd Edition.
“Keith and Kevin Hanson have been training professional and amateur distance runners for over 20 years. Last year the brothers, along with Luke Humphrey, an exercise physiologist and one of their coaches, published Hansons Marathon Method. In it, they’ve thrown out just about every standard of the marathon training program…Unlike other marathon training programs, which typically have runs of 20 miles or longer, the Hansons method tops out at 16 miles, an appealing draw.” — New York Times
“You might expect a training program devised by the Hanson brothers, Keith and Kevin, to be a little different than the usual rehashing of principles and schedules. Given the success of athletes from the Hansons-Brooks Distance Project, you wouldn’t be surprised if it was effective, too.” — Runner’s World
“With his wealth of knowledge, and the Hanson’s assistance, Luke Humphrey crafts a fantastic book that is easy to digest and understand. The book is a quick read and breaks down the entire program nicely. Hansons Marathon Method is purely based on science. Every single run is an important part of the entire program. There is a strategy and logic to everything the plan calls for you to do.” — The RUNiverse
“Kevin and Keith Hanson have years of experience coaching athletes at many levels. Their knowledge of the sport is evident in their ability to continually develop athletes and take them to the next level. In addition, Luke Humphrey’s science background coupled with being a top-tier marathoner brings a unique and beneficial perspective to training. Not only can Luke provide the scientific approach to the training methods, but he’s done the workouts and had successful results. The results have been proven at every level, from the beginner to the elite, the Hanson’s training system works. With the coaching experience of Kevin and Keith and the science background Luke brings to the table, you have an incredible wealth of knowledge, and arguably one of the best marathon coaching teams in the country.” — Desiree Davila, Olympic marathoner
“Keith and Kevin Hanson, through their passion for the sport of distance running, have developed an amazing history of successful coaching with the Hansons-Brooks Distance Project. Their insights into their individual athletes and coaching philosophies have enabled athletes like Desi Davila and Brian Sell to successfully compete on the world’s greatest running stages. Even more impressive is the development of what many elite coaches would call “marginally talented runners” who the Hansons have coached up to being national-caliber competitors. Many coaches have systems, but the key to success is the athlete’s belief in that system. That comes with trust. The athletes trust the process and the people directing that process. Luke Humphrey adds the science behind the process, but the implementation of the process is an art perfected one athlete at a time.” — Greg Meyer, American distance runner and winner of the Boston and Chicago Marathons
“There is really no minor detail in marathon prep, as anything can be a major issue in the face of a 26-mile run. From how and when to rest, how to fuel, stretches and exercises to work on parts of the body that running misses, gear, and then formulating the actual race strategy, every key detail is addressed. Hansons Marathon Method is the kind of book a rookie marathoner can pick up and use to ensure they reach the starting line feeling like they are ready for the challenge.” — Run Oregon