What do you think?
Rate this book
Hansons Marathon Method: A Renegade Path to Your Fastest Marathon
Rare book
256 pages, Paperback
First published October 1, 2012
82 people are currently reading
712 people want to read
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 30 of 114 reviews
June 8, 2018
WHAT THE DEAL IS:
brothers keith and kevin hanson and their former student and now program trainer luke humphrey believe that to properly train for a marathon, a runner needs to learn how to run on tired legs, developing "cumulative fatigue" through a series of tough workouts without much rest, which prepares the legs to "run the final sixteen miles of a marathon." they believe that most traditional training programs rely far too much on a super long run over the weekend, not offering sufficient mileage during the rest of the week, while also leaving too much down time between tough runs, which in the aggregate leads to
-a greater likelihood of injury (running over three-ish hours just breaks the body down) and
-only ever lets the runner run on fresh legs (which would feel more like the FIRST sixteen miles of a marathon).
this, they believe, makes it more likely that a runner will bonk in the last third of a marathon. so the Hanson long runs never exceed sixteen miles (which for most mortal runners is around the threeish-hour mark, when the body starts to break down; Hansons' elite runners run longer long runs only because they can get more mileage into those same three hours) but offer little rest and plenty of speedwork, all carefully calculated by pace based on VO2max. their plan does not incorporate crosstraining at all. the runner may find it difficult to find time to weight train in addition to all of the runs, but it's not impossible. it relies heavily on pacework founded on previous races run and predicted marathon finish times, so it will require some calculating and guesswork for newer runners.
the book features three training schedules: one for amateur runners who wish to run a one-and-done marathon (the "just finish" schedule), a beginner's schedule (best for healthy runners who will be capable of working up to 60-ish miles run per week), and an intermediate schedule (best for healthy runners capable of working up to 70-ish miles run per week).
WHAT I THOUGHT: THE GOOD:
very readable, well-paced, clear presentation of information and convincing, data-driven arguments. whether you agree with humphreys and his method in the end, you will understand explicitly why he believes what he believes. the training schedule and individual workouts are very clear with very clear goals. humphreys explains in detail the why and wherefore of every workout, which makes buying in to such a demanding (for the average amateur runner) a lot easier.
WHAT I THOUGHT: THE COULD-BE-BETTER:
it would have been awesome if a clearer link could have been made between recommended speed/strength workout paces and race times (specifically, i had to flip through lots of different pages to compile my speed/strength workouts, because one page had my projected 5k finish times, another my desired marathon finish and 5k times, and three or more still others with specific speedwork paces based on 5k times; if i recall correctly). i'm STILL not totally certain i know what paces to run my speed/strength workouts at. perhaps, though, this is just the normal learning curve for any runner doing speed workouts for the first time. (UPDATE: Their website now offers a training-paces calculator to solve just this problem. It's very easy to use.)
also, if i recall, their half marathon book explained how to figure out your VO2max without an expensive lab test, but this book did not; seems like a bigger oversight. so i based my VO2max/goal pace on a wish, a prayer, and a little bit of ego.
i would LOVE to see the speed and strength workouts broken down for treadmill users. i don't have access to a track, and the GPS i have is inaccurate, so i ended up carefully translating their interval workouts to time/pace–based write-outs that i taped to my treadmill display. it's onorous, and i do NOT trust that my write-outs were without error, so it would be awesome to have a chart already calculated/double checked/printed out for me.
to that end, i'd totally use an app they put together -- one where i could plug in my numbers (former race times, VO2max, desired race time finish) and they'd spit out my required workout, paces, times, mileage, and all. that would be so cool.
IN SUM:
the hansons' theory of cumulative fatigue is very interesting. i have to say, as a first-time marathon trainee it was scary going into 26.2 without ever having raced more than 16 miles; but reading about other peoples' successes and PRs based on this training helped me bridge the trust gap. (NOTE: i first heard of Hansons Marathon Method through caitlin constantine's excellent blog Fit and Feminist -- specifically her post about how she went from a 4:49 marathon to a BQ.)
MY EXPERIENCE TRAINING AND RACING WITH HANSONS MARATHON METHOD, WITH A SAMPLE OF N = 1:
if you manage to find the correct marathon goal time and follow their corresponding prescribed paces carefully in training, not only will you be able to complete these demanding workouts, but your training will build on itself gorgeously, and you will be shocked at how much fitter and faster and stronger and endurancer you are in the end. and in my experience, author luke humphrey was RIGHT ON when he said that as your cumulative fatigue builds up over the training cycle, the slower your easy/recover runs will naturally become. mine were positively plodding by the final third of my training program because i was so exhausted those days. but whereas before taking on Hansons Marathon Method such slow runs would have mightily bruised my ego, this time i was so tired and simultaneously so proud of my achievements in my difficult workouts (termed SOS workouts, or Something of Substance -- intervals, tempos, and long runs) that i honestly finally understood the value of a truly slow run. i felt i earned it, in other words.
this training schedule is quite difficult (that is, assuming you, like me, were coming from this after having done nothing longer than a half marathon and maybe 30-ish-miles per week), but it IS doable. if you are very disciplined about completing your prescribed runs, slow wayyyy down on your recovery days, and listen to the twinges and pains of your body (doing prehab as you need; stopping runs if necessary; taking more rest days or more recovery-run days if your body is insisting and it's not just that you don't wanna), i think you'll get through this and come out the other side a total BEAST.
that said, on race day i was preeeetty nervous that i'd never run more than a 16-miler. and even this fantastic training couldn't magically make my race-day weather awesome or somehow have granted me the lungs and red blood cell count of someone who lives at altitude. and it didn't magically make my poorly thought-out nutrition plan awesome. *le sigh* even so, it was somewhere around mile 18 in my marathon that i realized, "okay, i'm actually going to finish this. there is no more question. i realize that is totally within my capabilities. huh. go figure." and then some time after mile 20 when the massive fatigue set in, i realized, "ohhh, i recognize this. this is that CRAZY fatigue i felt every recovery day. okay. got it. naw, i'm not intimidated. i mean, it SUCKS, but i know how to get through this. you just keep moving. got it." honestly, the biggest thing i battled -- and this probably in miles 21, 22, and 23 -- was more boredom ("uff. still this one-foot-in-front-of-the-other thing? GAWD. STAHHHP.") than anything like pain or actually thinking i couldn't do it or ever needing to walk (water stops don't count).
some runners who trained using Hansons talked about never hitting the wall and even speeding up the final 10k. i'd HOPED that would be me? and, frankly, based on both my prior recent race times and how well i managed to hit my paces in training, i'm positive i chose a sound marathon finish goal. BUT! i slowed down in the end AND hit the wall. but lots of gnawing over this leads me to believe it was a function of weather/altitude/nutrition and not fitness/psychology. i mean, i'll never know? but if i can complete a sixteen-mile run with twelve of them near marathon pace in the middle of a rough training week, when i have neither tapered nor carb-loaded, then i think Hansons has helped me pick an appropriate training pace schedule.
IN THE END: i felt like hansons prepared me reasonably well for my first-ever marathon. but even hansons can't Magic your race day. you'll be mentally and physically on point come race day, but after that the weather and your nutrition and the elevation and all those other things will be totally separate beasts.
brothers keith and kevin hanson and their former student and now program trainer luke humphrey believe that to properly train for a marathon, a runner needs to learn how to run on tired legs, developing "cumulative fatigue" through a series of tough workouts without much rest, which prepares the legs to "run the final sixteen miles of a marathon." they believe that most traditional training programs rely far too much on a super long run over the weekend, not offering sufficient mileage during the rest of the week, while also leaving too much down time between tough runs, which in the aggregate leads to
-a greater likelihood of injury (running over three-ish hours just breaks the body down) and
-only ever lets the runner run on fresh legs (which would feel more like the FIRST sixteen miles of a marathon).
this, they believe, makes it more likely that a runner will bonk in the last third of a marathon. so the Hanson long runs never exceed sixteen miles (which for most mortal runners is around the threeish-hour mark, when the body starts to break down; Hansons' elite runners run longer long runs only because they can get more mileage into those same three hours) but offer little rest and plenty of speedwork, all carefully calculated by pace based on VO2max. their plan does not incorporate crosstraining at all. the runner may find it difficult to find time to weight train in addition to all of the runs, but it's not impossible. it relies heavily on pacework founded on previous races run and predicted marathon finish times, so it will require some calculating and guesswork for newer runners.
the book features three training schedules: one for amateur runners who wish to run a one-and-done marathon (the "just finish" schedule), a beginner's schedule (best for healthy runners who will be capable of working up to 60-ish miles run per week), and an intermediate schedule (best for healthy runners capable of working up to 70-ish miles run per week).
WHAT I THOUGHT: THE GOOD:
very readable, well-paced, clear presentation of information and convincing, data-driven arguments. whether you agree with humphreys and his method in the end, you will understand explicitly why he believes what he believes. the training schedule and individual workouts are very clear with very clear goals. humphreys explains in detail the why and wherefore of every workout, which makes buying in to such a demanding (for the average amateur runner) a lot easier.
WHAT I THOUGHT: THE COULD-BE-BETTER:
it would have been awesome if a clearer link could have been made between recommended speed/strength workout paces and race times (specifically, i had to flip through lots of different pages to compile my speed/strength workouts, because one page had my projected 5k finish times, another my desired marathon finish and 5k times, and three or more still others with specific speedwork paces based on 5k times; if i recall correctly). i'm STILL not totally certain i know what paces to run my speed/strength workouts at. perhaps, though, this is just the normal learning curve for any runner doing speed workouts for the first time. (UPDATE: Their website now offers a training-paces calculator to solve just this problem. It's very easy to use.)
also, if i recall, their half marathon book explained how to figure out your VO2max without an expensive lab test, but this book did not; seems like a bigger oversight. so i based my VO2max/goal pace on a wish, a prayer, and a little bit of ego.
i would LOVE to see the speed and strength workouts broken down for treadmill users. i don't have access to a track, and the GPS i have is inaccurate, so i ended up carefully translating their interval workouts to time/pace–based write-outs that i taped to my treadmill display. it's onorous, and i do NOT trust that my write-outs were without error, so it would be awesome to have a chart already calculated/double checked/printed out for me.
to that end, i'd totally use an app they put together -- one where i could plug in my numbers (former race times, VO2max, desired race time finish) and they'd spit out my required workout, paces, times, mileage, and all. that would be so cool.
IN SUM:
the hansons' theory of cumulative fatigue is very interesting. i have to say, as a first-time marathon trainee it was scary going into 26.2 without ever having raced more than 16 miles; but reading about other peoples' successes and PRs based on this training helped me bridge the trust gap. (NOTE: i first heard of Hansons Marathon Method through caitlin constantine's excellent blog Fit and Feminist -- specifically her post about how she went from a 4:49 marathon to a BQ.)
MY EXPERIENCE TRAINING AND RACING WITH HANSONS MARATHON METHOD, WITH A SAMPLE OF N = 1:
if you manage to find the correct marathon goal time and follow their corresponding prescribed paces carefully in training, not only will you be able to complete these demanding workouts, but your training will build on itself gorgeously, and you will be shocked at how much fitter and faster and stronger and endurancer you are in the end. and in my experience, author luke humphrey was RIGHT ON when he said that as your cumulative fatigue builds up over the training cycle, the slower your easy/recover runs will naturally become. mine were positively plodding by the final third of my training program because i was so exhausted those days. but whereas before taking on Hansons Marathon Method such slow runs would have mightily bruised my ego, this time i was so tired and simultaneously so proud of my achievements in my difficult workouts (termed SOS workouts, or Something of Substance -- intervals, tempos, and long runs) that i honestly finally understood the value of a truly slow run. i felt i earned it, in other words.
this training schedule is quite difficult (that is, assuming you, like me, were coming from this after having done nothing longer than a half marathon and maybe 30-ish-miles per week), but it IS doable. if you are very disciplined about completing your prescribed runs, slow wayyyy down on your recovery days, and listen to the twinges and pains of your body (doing prehab as you need; stopping runs if necessary; taking more rest days or more recovery-run days if your body is insisting and it's not just that you don't wanna), i think you'll get through this and come out the other side a total BEAST.
that said, on race day i was preeeetty nervous that i'd never run more than a 16-miler. and even this fantastic training couldn't magically make my race-day weather awesome or somehow have granted me the lungs and red blood cell count of someone who lives at altitude. and it didn't magically make my poorly thought-out nutrition plan awesome. *le sigh* even so, it was somewhere around mile 18 in my marathon that i realized, "okay, i'm actually going to finish this. there is no more question. i realize that is totally within my capabilities. huh. go figure." and then some time after mile 20 when the massive fatigue set in, i realized, "ohhh, i recognize this. this is that CRAZY fatigue i felt every recovery day. okay. got it. naw, i'm not intimidated. i mean, it SUCKS, but i know how to get through this. you just keep moving. got it." honestly, the biggest thing i battled -- and this probably in miles 21, 22, and 23 -- was more boredom ("uff. still this one-foot-in-front-of-the-other thing? GAWD. STAHHHP.") than anything like pain or actually thinking i couldn't do it or ever needing to walk (water stops don't count).
some runners who trained using Hansons talked about never hitting the wall and even speeding up the final 10k. i'd HOPED that would be me? and, frankly, based on both my prior recent race times and how well i managed to hit my paces in training, i'm positive i chose a sound marathon finish goal. BUT! i slowed down in the end AND hit the wall. but lots of gnawing over this leads me to believe it was a function of weather/altitude/nutrition and not fitness/psychology. i mean, i'll never know? but if i can complete a sixteen-mile run with twelve of them near marathon pace in the middle of a rough training week, when i have neither tapered nor carb-loaded, then i think Hansons has helped me pick an appropriate training pace schedule.
IN THE END: i felt like hansons prepared me reasonably well for my first-ever marathon. but even hansons can't Magic your race day. you'll be mentally and physically on point come race day, but after that the weather and your nutrition and the elevation and all those other things will be totally separate beasts.
April 23, 2015
3.5. A cautionary tale: Do not be fooled by the allure of the 16-mile long run, the Hansons programs are intense. Though you "only" reach a maximum long run of 16 miles (compared with the multiple 20 and 22 mile runs recommended by other programs), Hansons requires you to run more miles on your easy, tempo and strength (interval) runs and 6 days instead of the usual 4/5, so you end up running more mileage overall. Although I had had success with Runners World programs, I decided to use this to train for Boston after hearing glowing reviews from fellow qualifiers. I was seriously pooped but doing well with it until week 10, when a nagging pain flared up into a sidelining injury. My docs suggested complete rest (which I ignored). I was terrified I wouldn't be able to run Boston at all, but managed it after PT, cross training and switching back to my less-intense plans, though my time was slower than I had hoped for.
Bottom line: Follow their recommendations for determining an attainable race goal (I admit I was way too ambitious with mine) and follow the beginner's plan, even if you have already completed a few marathons. You should have at least one marathon under your belt using a more traditional 4-5 day running plan before attempting this one. And be sure you are completely injury-free. Other than that, the book's descriptions of the purpose of various types of training runs and their physical effects are much more detailed and informative than anything else I have read.
I might attempt to use this plan again, but would like to have a thorough bio-mechanical assessment beforehand and would probably add one additional rest day to the plans.
Bottom line: Follow their recommendations for determining an attainable race goal (I admit I was way too ambitious with mine) and follow the beginner's plan, even if you have already completed a few marathons. You should have at least one marathon under your belt using a more traditional 4-5 day running plan before attempting this one. And be sure you are completely injury-free. Other than that, the book's descriptions of the purpose of various types of training runs and their physical effects are much more detailed and informative than anything else I have read.
I might attempt to use this plan again, but would like to have a thorough bio-mechanical assessment beforehand and would probably add one additional rest day to the plans.
February 23, 2018
A good book... if you are an advanced marathon runner. The Hanson Marathon Method is interesting and educative. You will learn and understand necessary things about physiology and then it will be clear, how marathon plans are built. It nicely explains all those interval and tempo runs, the importance of the easy runs and so on.
The book contains two plans - one for beginners, one for advanced runners. But don't be fooled, even the beginner plan contains in incredible mileage - 30 to 50 miles a week (48-80 km) and you should run 6 times a week. This is unrealisable for a normal hobby marathoner (like me) who has some obligations like family or challenging work. But if you are dedicated, of course, it's feasible.
In contradiction to those arduous plans, there are chapters dedicated to the real beginners, e.g. how to choose right running shoes etc. An another thing I disliked, a little bit, was an approach to the endurance running - it's very mechanical: you have to count, how many calories go in or out, how much liquid you should drink one week before, during and after the marathon. All those are good advices, but it cause that the book feels like a physics textbook.
The biggest benefit I'm taking from this book? Now I'm confident to built my own marathon plan for the next race.
The book contains two plans - one for beginners, one for advanced runners. But don't be fooled, even the beginner plan contains in incredible mileage - 30 to 50 miles a week (48-80 km) and you should run 6 times a week. This is unrealisable for a normal hobby marathoner (like me) who has some obligations like family or challenging work. But if you are dedicated, of course, it's feasible.
In contradiction to those arduous plans, there are chapters dedicated to the real beginners, e.g. how to choose right running shoes etc. An another thing I disliked, a little bit, was an approach to the endurance running - it's very mechanical: you have to count, how many calories go in or out, how much liquid you should drink one week before, during and after the marathon. All those are good advices, but it cause that the book feels like a physics textbook.
The biggest benefit I'm taking from this book? Now I'm confident to built my own marathon plan for the next race.
May 31, 2016
Since this is my marathon training plan, I will update this review after my marathon. Without being able to review the plan itself (since I haven't used it yet), I can say that the book is easy reading. I don’t know if the science is valid, but it seems logical and the presentation is straightforward.
I can say one thing about the plan. There is no build up to the speed work in the beginner plan, which, I know from experience, can lead to injury. The beginner plan starts speed work in week six. You are supposed to go from 0 speed work to (12) 400’s and do your first tempo run (both in the same week). That is ridiculous. If someone who had never done 400’s in their life did (12) of them, they would be too sore to work out the rest of the week. They might also be mentally overwhelmed by the intensity. Why not start in week one with just a few 400’s and a short tempo and build each week. That is what I’m going to do. I am completely perplexed as to why the plan is set up that way.
I think that the keys to success in using this plan is going to be avoiding injury and keeping my moral up. If I can do that and BQ, I’m sure I’ll give this book 5 stars.
Update:
I used the Hanson plan exclusively to train. Anyone even thinking about using the Hanson Method should know it is relentless. There is no cross-training. There is just running, running and more running. With two major exceptions, I followed the plan exactly. I had to take a week off in the middle of the plan due to an illness. I, also, could not do the Hanson taper. I was sick, again, the last three weeks of the plan, so I had to do a very aggressive taper (traditional) taper, instead.
This plan worked amazingly well for me. Despite running more mileage than I ever dreamed I could run, I did not get a running injury. I felt amazingly strong during most of the marathon. I subbed my Boston Qualifying time by over 20 minutes on my first marathon.
I can say one thing about the plan. There is no build up to the speed work in the beginner plan, which, I know from experience, can lead to injury. The beginner plan starts speed work in week six. You are supposed to go from 0 speed work to (12) 400’s and do your first tempo run (both in the same week). That is ridiculous. If someone who had never done 400’s in their life did (12) of them, they would be too sore to work out the rest of the week. They might also be mentally overwhelmed by the intensity. Why not start in week one with just a few 400’s and a short tempo and build each week. That is what I’m going to do. I am completely perplexed as to why the plan is set up that way.
I think that the keys to success in using this plan is going to be avoiding injury and keeping my moral up. If I can do that and BQ, I’m sure I’ll give this book 5 stars.
Update:
I used the Hanson plan exclusively to train. Anyone even thinking about using the Hanson Method should know it is relentless. There is no cross-training. There is just running, running and more running. With two major exceptions, I followed the plan exactly. I had to take a week off in the middle of the plan due to an illness. I, also, could not do the Hanson taper. I was sick, again, the last three weeks of the plan, so I had to do a very aggressive taper (traditional) taper, instead.
This plan worked amazingly well for me. Despite running more mileage than I ever dreamed I could run, I did not get a running injury. I felt amazingly strong during most of the marathon. I subbed my Boston Qualifying time by over 20 minutes on my first marathon.
January 14, 2019
I really appreciate the transparency that Humphrey and the Hanson’s offer with this book. Too many coaches and programs are secretive about their approach, but these guys seem to genuinely want to cultivate a smarter and faster US running culture. I also learned a lot about physiology and some of the more nuanced aspects of training. However, the book is definitely tailored to beginner or recreational runners. As a pro marathoner, I would love to see a version of this book for elites!
August 2, 2016
Teoretická část splňena :) Teď už zůstává jen vytrvat v tréningu a zdolat můj první maraton. Kniha je psaná čtivě, jednoduše a obsahuje spoustu tipů, hlavně pro začínající "maratonce". Na svoje si přídou ale i pokročilejší běžci.
December 6, 2016
Could have been summed up in 4 pages and some charts. Otherwise marathoning 101. Not entertaining. But the plan looks good and I plan to try it.
October 13, 2025
very inspirational! Im going to try implementing some of the insights from this in my next training program. my only complaint is that the segment on running shoes feels a little outdated, and the fact that the book doesn't cover running watches at all. otherwise, no complaints. It really feels like all facts, no chaff.
December 27, 2018
Great breakdown of the Hansons marathon training. I have heard many people talk about the 'less is more' and give extremely positive remarks about the training.
August 24, 2025
goal oriented training with a goal pace in mind. not sure if i would personally benefit from this training style but still experimenting with what would be good for me so i dont dislike it!
January 19, 2013
A little background: I've done a number of 5ks and half marathons over the course of the past few years, and I've been kicking around the idea of running a marathon for the past year or so. The problem is that I've noticed a number of things I don't really appreciate with the training plans I've used for my half marathons - a lot of the marathon training plans that are available, however, are essentially scaled-up versions of the plans I've already utilized (with a grade of "B+" in terms of my satisfaction with them).
Enter the Hansons - any runner in the U.S. who pays attention to the national running scene is well aware of the Hansons-Brooks training program and the success it has enjoyed with making international-level running stars out of above-average post-collegiate runners. Based out of Michigan, the program has been around since the late 90s and has developed a cult following (myself include). When I saw this book on the market I figured "hey, let's give it a shot - you're kicking around the idea of running a marathon (this books addresses that, clearly), and maybe you'll be exposed to a training regimen that is more appealing than the methods you've used for your distance races".
Mission accomplished. This book provided me with a new approach to distance running, piqued my interest in picking a target marathon (probably in 2014), and even gave me some ideas of training perspectives that apply to shorter distances (half-marathons and shorter). So bravo - a really excellent, clearly written book that I think runners of all levels can appreciate.
Enter the Hansons - any runner in the U.S. who pays attention to the national running scene is well aware of the Hansons-Brooks training program and the success it has enjoyed with making international-level running stars out of above-average post-collegiate runners. Based out of Michigan, the program has been around since the late 90s and has developed a cult following (myself include). When I saw this book on the market I figured "hey, let's give it a shot - you're kicking around the idea of running a marathon (this books addresses that, clearly), and maybe you'll be exposed to a training regimen that is more appealing than the methods you've used for your distance races".
Mission accomplished. This book provided me with a new approach to distance running, piqued my interest in picking a target marathon (probably in 2014), and even gave me some ideas of training perspectives that apply to shorter distances (half-marathons and shorter). So bravo - a really excellent, clearly written book that I think runners of all levels can appreciate.
January 12, 2014
Ok, I have run several marathons and this was the first marathon book I read all the way through and have come back to again and again. I bought it AFTER injuring myself after my Boston Qualifier and I wish I had had this book beforehand because I believe it would have helped prevent me from going out too soon after that marathon. I ran Boston using the Hal Higdon Boston Bound program because it was short enough for the training time I had but THIS year I am using the Hanson method. The biggest difference with the training program in this book and most traditional methods is that the longest run you do is 16 miles. I am not convinced that is long enough but all the chatter online seems to point to this method being true to its word and has helped many runners improve their times significantly.
As for the book, it is a fantastic resource for the runner who actually cares why you are running various types of runs. It thoroughly explains the science behind strength and speed runs, the paces you are taking for recovery and long runs versus tempo/pace runs etc. It gives a nice overview of each type of run, when to run them, and again, why you run them. It has chapters on nutrition, race strategy, recovery, etc. etc. and of course has two training plans laid out for beginner and advanced runners, plus answers questions about what to do if sick or injured (organized by amount of time you are away from your runs.)
The Hanson brothers do a terrific job with this book and I highly recommend it for both the novice and the veteran runner!
As for the book, it is a fantastic resource for the runner who actually cares why you are running various types of runs. It thoroughly explains the science behind strength and speed runs, the paces you are taking for recovery and long runs versus tempo/pace runs etc. It gives a nice overview of each type of run, when to run them, and again, why you run them. It has chapters on nutrition, race strategy, recovery, etc. etc. and of course has two training plans laid out for beginner and advanced runners, plus answers questions about what to do if sick or injured (organized by amount of time you are away from your runs.)
The Hanson brothers do a terrific job with this book and I highly recommend it for both the novice and the veteran runner!
August 30, 2016
Run slower and you can run a lot longer. Include speed and strength days to build your speed and strength. Stamina, endurance, higher pace tolerance with a lower heart rate all develop. Trade pain from overworking in shorter time for cumulative fatigue (a good thing) by way of piling on miles properly.
The verdict is out on this as I am in the early stages of the method (week 3). I am however running nearly 45 miles/week in February with no pain. Something is right. It is both easier (slow pace for majority of miles and the infamous max of 16 mile long run) and harder (some intense days, a lot of miles, and going slow (relatively--I am slow, so going slow feels Really slow) really sucks some times. I think the approach is excellent. The emphasis is on truly keeping you healthy while jacking up your miles.
This half-ass review may be adjusted as I have further experience with the method. For now, this seems brilliant.
The verdict is out on this as I am in the early stages of the method (week 3). I am however running nearly 45 miles/week in February with no pain. Something is right. It is both easier (slow pace for majority of miles and the infamous max of 16 mile long run) and harder (some intense days, a lot of miles, and going slow (relatively--I am slow, so going slow feels Really slow) really sucks some times. I think the approach is excellent. The emphasis is on truly keeping you healthy while jacking up your miles.
This half-ass review may be adjusted as I have further experience with the method. For now, this seems brilliant.
March 6, 2014
It's hard to rate this book without having followed the training plan(s). Overall, the writing is fine and the training section is informative. You can tell they were trying to fill it with more content -- the section on nutrition is bare bones, and there's a whole chapter on gear (clothing, shoes, etc.), which seemed completely unnecessary, especially since the intended audience is experienced marathoners. The 3 stars are based on the seemingly informative and easy to use charts on pacing for each type of workout. I've been using their suggested "strength" and "tempo" (race pace) workouts to train for my next marathon. Maybe I should've waited to write a review after my marathon... haha
December 1, 2012
The jury is out on this one. Can I really subscribe to a marathon training program that doesn't require a run longer than 16 miles? Really? I don't know if I buy it. Oddly enough, for every time I found myself saying 'this training plan is too easy', I later thought 'huh, that sounds brutal'. Specifically:
Too easy:
- peak mileage is 63 mpw with the majority of the weeks well below that
- no run is longer than 16 miles
Too hard:
- a marathon pace run of up to 10 miles every single week - yikes
- easy/long run paces quite a bit faster than I've grown acustomed to
Perhaps when combined that would make this program just right?
Too easy:
- peak mileage is 63 mpw with the majority of the weeks well below that
- no run is longer than 16 miles
Too hard:
- a marathon pace run of up to 10 miles every single week - yikes
- easy/long run paces quite a bit faster than I've grown acustomed to
Perhaps when combined that would make this program just right?
July 5, 2015
Awesome way to train, science based and proven. It incorporates easy runs, speed training, tempo runs and long runs; the difference is it calls for 6 days of running, forcing you to run on tired legs for your long run which in turn allows you to build more physical and mental endurance by running in a fatigued state. I am not using this method for my first marathon, but I would like to try it for future races.
Edit 7/5/15
I AM using this method to train for my first marathon this November.
Edit 7/5/15
I AM using this method to train for my first marathon this November.
June 7, 2016
I learned a lot from the first part of the book about the physiology of running. The authors repeatedly insist that their method is based on scientific research, but I would have liked to hear more specifics about this. There's little doubt that it has worked for many runners, for sure, but I can't get over the 16 mile long run. Still, I'll be integrating many components from the program into this season's training plan.
February 22, 2018
I thought this program was interesting and I'll look forward to trying it this summer. As another reviewer noted, it's hard to rate this book with trying the program but the information was laid out in a straight forward manner.
March 6, 2019
Straightforward and educational. Enjoyed it so much that I'm considering doing a marathon...then I turned to the back cover and saw that they have a program for the half...maybe I'll start with that one we'll see!
March 31, 2013
Good explanation of the Hansons' training methods. Just like any other plan, you won't know if it works until you try it.
July 6, 2024
I’ll rate this book after my marathon the rating will be determined if I finish the marathon 🫡
January 8, 2020
I've always been someone who was obsessed with all things fitness. Whether it was through lifting, stretching, or the diet & nutrition component.
However, despite probably a decade or more of researching and screwing around with this stuff, I knew very little about the endurance end of things. I basically avoided running, unless it was for a sport like soccer or basketball.
After running my first Tough Mudder race I transitioned into Spartan Racing. I've done more than 10 of these races, and at this point OCR has become my sport as a 30 something adult. I usually do very well with the the obstacles that involve lifting and climbing, but seem very inconsistent when it comes to endurance portion of the race.
I've done a handful of Spartan Trifectas at this point, and this year decided I wanted to try a new challenge. I want to do a 30 mile ultra. I didn't want to mess around when it came to training for this race, and figured I wouldn't get in shape for it simply by doing the occasional 5k here or there.
I accidentally stumbled across the author's blog, not knowing he was a native Michigander like myself, and found the information intriguing. I bought the book, later to find out that some of the training methodology is considered controversial.
I don't really know much about periodization, and training protocols as they pertain to endurance sports. However, the information presented seems to make sense to me based on what I do know from studying periodization from a weightlifting perspective.
There is no way to know if the program outlined will get me to where I need to go on race day, but I plan to begin implementing the beginner's routine this February since it will put me 18 weeks outside of my targeted race.
I like how this book is structured. It explains the different types of running in the program, their purpose, and the scientific basis for why it is prescribed the way it is. It is written in an easy to understand fashion that is very informative to the laymen.
The most relevant bits of information is broken down into charts that are easy to reference and understand.
I'm giving this book 5 stars, mainly because of how clearly and well organized the book is written. As for whether or not this is a good program for long distance runners, I really can't say, since this is the first endurance focused book I've read as it pertains to training; and I've yet to test the techniques for myself.
However, despite probably a decade or more of researching and screwing around with this stuff, I knew very little about the endurance end of things. I basically avoided running, unless it was for a sport like soccer or basketball.
After running my first Tough Mudder race I transitioned into Spartan Racing. I've done more than 10 of these races, and at this point OCR has become my sport as a 30 something adult. I usually do very well with the the obstacles that involve lifting and climbing, but seem very inconsistent when it comes to endurance portion of the race.
I've done a handful of Spartan Trifectas at this point, and this year decided I wanted to try a new challenge. I want to do a 30 mile ultra. I didn't want to mess around when it came to training for this race, and figured I wouldn't get in shape for it simply by doing the occasional 5k here or there.
I accidentally stumbled across the author's blog, not knowing he was a native Michigander like myself, and found the information intriguing. I bought the book, later to find out that some of the training methodology is considered controversial.
I don't really know much about periodization, and training protocols as they pertain to endurance sports. However, the information presented seems to make sense to me based on what I do know from studying periodization from a weightlifting perspective.
There is no way to know if the program outlined will get me to where I need to go on race day, but I plan to begin implementing the beginner's routine this February since it will put me 18 weeks outside of my targeted race.
I like how this book is structured. It explains the different types of running in the program, their purpose, and the scientific basis for why it is prescribed the way it is. It is written in an easy to understand fashion that is very informative to the laymen.
The most relevant bits of information is broken down into charts that are easy to reference and understand.
I'm giving this book 5 stars, mainly because of how clearly and well organized the book is written. As for whether or not this is a good program for long distance runners, I really can't say, since this is the first endurance focused book I've read as it pertains to training; and I've yet to test the techniques for myself.
May 6, 2019
The Hansons method is fascinating and effective. It's built on two main things- running on tired legs to conquer the last miles of the marathon and tuning your body to burn more fat instead of carbs. This is an excellent program, but I think its best for moderate to advanced runners and people with a general comfort or confidence in their running.
I did the advanced program and you run six days a week from 6-16 miles. Most will be 'easy' runs at a 60 - 90 seconds/mile slower than your marathon goal. The rest are either speed (interval speed running), tempo (marathon pace), strength (fast) and long runs (12-16 miles at 30 seconds slower than marathon pace.
The easy runs should they stay at less than a rigorous breathing pace, will have you drawing calories from fat rather than typically carbohydrates. This prepares your body to do this on marathon day, giving you extra energy stores in fat in addition to the massive burning of carbohydrates
The cumulative fatigue from running on tired legs (40-60 miles a week) will prepare your legs to take a beating on marathon day. Sure enough of my six marathons, the only one without a prolonged 'wall' was run on this Hansons method.
The book is a good, easy read and it broadly makes sense while still giving specifics to the training that keep it scientific. I found most all of the book to be valuable like the race day preperation, the estimated paces and the dietary goals. I took 11 minutes off of my PR (on a hilly course to boot) and felt physically the best I have ever during a marathon. But be prepared to run a lot and be tired from the training demanded of you. It's worth it to reach a goal.
I did the advanced program and you run six days a week from 6-16 miles. Most will be 'easy' runs at a 60 - 90 seconds/mile slower than your marathon goal. The rest are either speed (interval speed running), tempo (marathon pace), strength (fast) and long runs (12-16 miles at 30 seconds slower than marathon pace.
The easy runs should they stay at less than a rigorous breathing pace, will have you drawing calories from fat rather than typically carbohydrates. This prepares your body to do this on marathon day, giving you extra energy stores in fat in addition to the massive burning of carbohydrates
The cumulative fatigue from running on tired legs (40-60 miles a week) will prepare your legs to take a beating on marathon day. Sure enough of my six marathons, the only one without a prolonged 'wall' was run on this Hansons method.
The book is a good, easy read and it broadly makes sense while still giving specifics to the training that keep it scientific. I found most all of the book to be valuable like the race day preperation, the estimated paces and the dietary goals. I took 11 minutes off of my PR (on a hilly course to boot) and felt physically the best I have ever during a marathon. But be prepared to run a lot and be tired from the training demanded of you. It's worth it to reach a goal.
April 13, 2022
Minulý rok jsem uběhl přes 3650km (v průměru 10km denně) a může za to tahle kniha. Poslední dva týdny jsem naopak neběhal (rýmička a týden v Kalifornii) a díky tomu jsem měl konečně čas ji dočíst.
Než jsem se k ní dostal, běhal jsem podobně jako Murakami v O čem mluvím, když mluvím o běhání. Intuitivně. Co nejrychlej. A ideálně co nejvíc.
Brouka mi do hlavy nasadil Vítek, který o Murakamim prohlásil, že o běhu sice pěkně píše, ale že trénuje úplně blbě. A pak jsem na jednom nočním stolku uviděl v prosinci 2020 útlou žlutou knížku a všechno se změnilo.
Jádro knihy je ve skutečnosti na pár stranách - 18týdenní tréningové plány (jsou tři - pro toho, kdo chce jen dokončit, začátečníky a pokročilé). Najednou jsem polovinu svých běhů začal běhat pomaleji než bych mohl. Zbylá polovina byla mnohem různorodější a v tom vidím asi největši kouzlo. Že už temáte všechny běhy stejně monotónní, ale střídá se to - rovinky/strength, tempo a dlouhý běh.
Než jsem se k ní dostal, běhal jsem podobně jako Murakami v O čem mluvím, když mluvím o běhání. Intuitivně. Co nejrychlej. A ideálně co nejvíc.
Brouka mi do hlavy nasadil Vítek, který o Murakamim prohlásil, že o běhu sice pěkně píše, ale že trénuje úplně blbě. A pak jsem na jednom nočním stolku uviděl v prosinci 2020 útlou žlutou knížku a všechno se změnilo.
Jádro knihy je ve skutečnosti na pár stranách - 18týdenní tréningové plány (jsou tři - pro toho, kdo chce jen dokončit, začátečníky a pokročilé). Najednou jsem polovinu svých běhů začal běhat pomaleji než bych mohl. Zbylá polovina byla mnohem různorodější a v tom vidím asi největši kouzlo. Že už temáte všechny běhy stejně monotónní, ale střídá se to - rovinky/strength, tempo a dlouhý běh.
October 19, 2017
so I decided that I'd go with Hanson marathon plan for my 2nd marathon. The plan is posted on their website but I decided to read this too.
somewhat interesting reading the philosophy. the idea is the typical long run is generally too much and should only be 20% of weekly mileage. At 60ish miles per week max long run is 16 miles. I've read other running books so the technical content is similar. close to Daniels plan but each run is simpler than daniels. as a read goes I liked it better than daniels as that gets quite deep and frakly boring.
my final review will be post race, as I read this as a supplement to my training.
somewhat interesting reading the philosophy. the idea is the typical long run is generally too much and should only be 20% of weekly mileage. At 60ish miles per week max long run is 16 miles. I've read other running books so the technical content is similar. close to Daniels plan but each run is simpler than daniels. as a read goes I liked it better than daniels as that gets quite deep and frakly boring.
my final review will be post race, as I read this as a supplement to my training.
July 9, 2018
4.8 stars. After a pleasant marathon, I picked up this book recommended Boston qualified friends, which they used to improve their marathon time effectively. The book is short yet informative; I learned a lot about running science and marathon training; it is opinionated in favor of Hanson's training method, yet considerate to speak for both beginners and advanced runners; it is also well-written with intuitive pleasant language. It is a classic for marathon runners, especially for beginners or anyone new to Hanson’s method.
I am eager to try out Hanson method in my future marathons. It will be exciting to experience the program and see the result.
I am eager to try out Hanson method in my future marathons. It will be exciting to experience the program and see the result.
February 16, 2023
Pretty solid description of training adaptations. Plans seem reasonable as well as the description of why too many plans with their long runs on the weekend may be less than ideal (mostly due to risk of injury and recovery issues with long weekend runs)
Takeaways… run more frequently and spread out those miles during the week. Instead of the longest run being the traditional 20 miler, hansons suggest 16 as the longest
Takeaways… run more frequently and spread out those miles during the week. Instead of the longest run being the traditional 20 miler, hansons suggest 16 as the longest
This entire review has been hidden because of spoilers.
July 10, 2017
My good friend Thomas Freeman recommended the Hanson marathon training program. This book provided an excellent description of the program. I particularly appreciated the information on the physiology of the muscles and cardiovascular system and how the system builds these up to allow you to run a marathon at your desired pace.
February 24, 2018
I’m not following this plan but I got what I needed out of the book. It was very educational, supplementing what I already know through my Exercise Science background and adding a larger running component to my knowledge. I will continue to return to certain aspects of this book as I am currently within marathon training. I will let you know how it turns out for me in 10 more weeks!
March 11, 2018
The secret behind the Brooks-Hanson Distance team is they take athletes and patiently develop them long-term, in no hurry to get fast times quickly. I'm a huge fan of their elite distance team, but not of this book. I felt it contradicted itself on several occasions and I found more to disagree with than agree with, based on modern scientific studies. (Still a fan of the team!)
Displaying 1 - 30 of 114 reviews