Only one elite running team has revealed its marathon training program and that’s Hansons Marathon Method from the Hansons-Brooks Distance Project. Run your first marathon or your fastest with the revolutionary training program from one of the best running teams in the world.
Hansons Marathon Method spells out the Hansons approach in detail so that runners now have access to the Hansons workouts for easy runs, speed workouts, tempo runs, long runs, and strength workouts.
Let’s take a look at this excerpt from Hansons Marathon Method to see a workout that one of the Hansons-Brooks Distance Project team members might run during marathon training.
The Cutdown is a variation on a tempo run. Between 10 and 12 miles in length, this workout starts at a pace of 6:00 minutes per mile for the elite men in the program, which is within our easy range, and decreases by 10-second increments to half-marathon pace. A typical cutdown workout looks like this: 6:00, 6:00, 5:50, 5:40, 5:30, 5:20, 5:10, 5:00, 4:50.
From experience, I can tell you that this workout often feels easy at the beginning, but it becomes increasingly challenging with each passing mile.
The Cutdown Workout
1-3 mile warm-up
Start with a mile at your Easy Day pace. Each mile, drop 10 seconds from your pace and hold on until you hit your marathon goal pace.
1-3 mile cool-down