What is the Hansons Marathon Method? A Comprehensive Guide

Definition & Meaning

The Hansons Marathon Method is a structured training approach designed to prepare runners for marathon events. It emphasizes cumulative fatigue, which helps runners adapt to the physical demands of the race. Unlike traditional methods that focus heavily on long runs, this method limits the longest run to approximately 16 miles. The goal is to train the body to perform well even when tired, simulating the later stages of a marathon where fatigue sets in.

This training philosophy incorporates a variety of workouts, including speed sessions and strength training, while maintaining a high weekly mileage. Runners engage in frequent runs, typically six to seven days a week, which allows them to build endurance and strength effectively.

Key Elements of the Hansons Marathon Method

Several key components define the Hansons Marathon Method:

• Cumulative Fatigue: This principle focuses on building fatigue throughout the week, preparing runners to handle the physical stress of a marathon.
• Shorter Long Runs: The longest training run is capped at 16 miles, shifting the focus to quality workouts during the week.
• SOS Workouts: These "Something of Substance" workouts include speed and strength training, which are crucial for improving race performance.
• High Mileage: Weekly mileage can peak at substantial levels, often reaching around 55 miles for beginner plans.
• Pace Specificity: Training involves precise pacing for different types of workouts, ensuring optimal adaptation.

How it Works

The Hansons Marathon Method operates through a structured training plan that includes several phases:

• Base Building: This initial phase focuses on easy miles to develop aerobic fitness, allowing runners to build a solid foundation.
• Speed & Strength: Runners introduce speed work, such as 400m repeats, and strength runs at goal marathon pace to enhance performance.
• Integration: The training plan combines these workouts with significant easy runs and shorter long runs, ensuring a balanced approach.
• Taper: A structured taper period is included before race day to allow for recovery and peak performance.

Examples of Using the Hansons Marathon Method

Runners can apply the Hansons Marathon Method in various scenarios:

• A novice runner preparing for their first marathon may follow a beginner plan, gradually increasing their weekly mileage while incorporating SOS workouts.
• An experienced marathoner looking to improve their time might focus on specific pacing strategies during training, using the method to enhance their speed and endurance.
• A runner recovering from an injury can utilize the method's emphasis on cumulative fatigue to safely build back their strength without overexerting themselves.

Who Typically Uses the Hansons Marathon Method?

This method is popular among various types of runners:

• Those who want to avoid hitting "the wall" during races by training on tired legs.
• Runners committed to six or more days of running each week.
• Athletes seeking a science-based approach to marathon training that goes beyond traditional long runs.

Legal Use of the Hansons Marathon Method

The Hansons Marathon Method is legally used by runners and coaches to structure training plans. It is essential for those using this method to respect copyright and intellectual property rights associated with training materials, including any downloadable PDFs or spreadsheets. Runners should ensure they are using authorized versions of the training plans to avoid legal issues.

Why Should You Use the Hansons Marathon Method?

Utilizing the Hansons Marathon Method can offer several benefits:

• It prepares runners for the physical demands of a marathon by simulating race conditions through cumulative fatigue.
• Runners can expect to improve their performance by focusing on quality workouts rather than just long runs.
• This method provides a structured approach that can help runners stay motivated and committed to their training.

Versions or Alternatives to the Hansons Marathon Method

While the Hansons Marathon Method is a well-regarded training plan, there are alternatives that runners may consider:

• Traditional long-run-focused plans that emphasize longer training runs.
• Other structured training plans that incorporate different pacing strategies and workout types.
• Custom training plans developed by coaches tailored to individual runner needs and goals.