Hanson's Strength Workouts for the Marathon

There is this thing called google. If you go there and look for the Hanson training plan, magically, you get a bunch of places that so the training plan!!!!!!

Maybe, if you went to the HANSONS web site, they would have it there, since it's the Hansons web site!!!!!!

The internet is amazing!!!!!

You know what else is amazing about the internet????

They have websites that contain discussion boards known as forums where people can talk to other people ALL ACROSS THE WORLD!!!! You can post a question (called "starting a thread") and other people can answer that question. Then other people can chime in and give their two cents (called "replying") about the question at hand.

For example: Just say hypothetically a guy asks about some professional team's training plan and wonders what they're definition of "strength" training is. Someone who knows can post what they mean by it. Then other people can talk about if this plan is good or not or how they would do it differently. Now people can formulate their own ideas from that about how they should train based on knowledge they received from said post.

Now you can go back to your basement and finish playing dungeons and dragons.

To the OP guy: Valid question, of which I'd be interested to know too! Sorry I can't post anything of value but that guy is retarded.

Sorry, its "their" not "they're"

6/10

go to athleticore.com and you can see the training schedules for the whole team. Examples are 2x 6m, 10x800 meters, 8m tempos with the last 4 at "go pace", 5x 2m, 8x 1.5, etc. The rest varies from half mile, mile jogs, to like 2m jogs between reps for 2x6m.

No, don't go to that site. Just wait here for more pearls of wisdom for the guy who wants to keep this "discussion" going here.

Actually, I was on the Hanson's website, looked around for definitions, downloaded their advanced marathon plan and couldn't find what I asked here.

Thanks anyway.

To the helpful post, is there a rule of thumb for the rest interval? I could probably come up with some variations of long workouts (which build strength) but I've always struggled understanding how to use rest. I believe rest on "strength-type" speed work is generally short, but the actual work interval isn't as intense. So, if my marathon pace is 5:40, and I want to do these types of workouts, I'm assuming something like 6x1000 in 3:15 with 1:45 rest is more akin to what they're looking for out of this kind of workout, no?

"Tuesdays are speed sessions in the first half of the training, morphing to strength workouts as the race nears. The difference is that the speed workouts total three miles of fast work at between 5K and 10K pace—"We usually tell everyone 10K, because they wind up going faster anyway"—while the strength workouts are run only 10 seconds per mile faster than marathon goal pace, but with twice the volume of total intervals, such as 6x1 mile or 2x3 miles, with about half-distance recoveries."

Here's the series of workouts recommended to me after emailing the Hansons- I maxed out at about 60 miles per week during my last marathon. I rotated through these workouts at about 10 seconds per mile faster than goal marathon pace:

6x1 mile, 400 jog

4x1.5 mile, 600 jog

3x2 mile, 800 jog

2x3 mile, 800 jog

Maintaining consistency and getting used to this pace was critical. The workouts weren't overly taxing in themselves, but were a great component to the overall workout.

Just a note- I followed the advanced schedule to a T, and wound up with an over 9 minute PR and first sub-3 hour clocking. I really like the concept of the schedule- heavy on overall mileage, but not killing myself on the long runs (never went over 16 miles). It seemed to work well for me-

Hey MRunner,

On the Thursday marathon pace runs, does the distance prescribed (i.e. topping out at 10) include a warm up/cool down, or is that the actual amount of work at pace?

I took the distance prescribed as total miles, so I would take maybe the first and last half miles as warm up/cool down. I never got direct instructions on this- just how I interpreted the workout. So, for the 10 mile, I would get maybe 9 at pace (but wasn't slogging the warm-up, either).

NC Fan wrote:

Hey MRunner,

On the Thursday marathon pace runs, does the distance prescribed (i.e. topping out at 10) include a warm up/cool down, or is that the actual amount of work at pace?

ggtt wrote:

There is this thing called google. If you go there and look for the Hanson training plan, magically, you get a bunch of places that so the training plan!!!!

Why do you have to be such an ass?

What does "strength" mean? These workouts seem to be LT thresholds, VO2 Max, etc.

Is it just me or does this plan look ridiculously easy for a marathon?

ggtt wrote:

There is this thing called google. If you go there and look for the Hanson training plan, magically, you get a bunch of places that so the training plan!!!!!!

Maybe, if you went to the HANSONS web site, they would have it there, since it's the Hansons web site!!!!!!

The internet is amazing!!!!!

I found this amusing, except when you actually Google "hanson's marathon training plan", the answer to his question is not found in the first 4 or 5 links, which is as far as I bothered to look. So you're just a jerk.

Here's the lowdown on the Thursday MP/tempo run:

http://running.competitor.com/2012/11/training/workout-of-the-week-tempo-workouts-the-hansons-way_61820

simbob squaragermeister wrote:

Is it just me or does this plan look ridiculously easy for a marathon?

it doesn't look hard on paper and it isn't so bad for a couple of weeks but the cumulative effect of the strength+ MP runs combo starts getting hard. there is only 1 day between the strength workouts and the MP runs. it can be tough to do the long run at the prescribed pace some weeks.

NC Fan wrote:

Hey MRunner,

On the Thursday marathon pace runs, does the distance prescribed (i.e. topping out at 10) include a warm up/cool down, or is that the actual amount of work at pace?

The book's plan states the total distance for that day is 10 miles at MP with at 1.5-3 miles warm up and 1.5-3 miles cooldown.

13-16 miles total.