Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way

by Luke Humphrey

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.

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 audio 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

Sensible weekly mileage based on science, not outdated traditions Effective Hansons speed, strength, and tempo workouts paced to achieve your goal Crucial nutrition and hydration guidelines to run strong for the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 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.

All tables, figures, workouts, and schedules referenced in this audiobook are included in the supplementary PDF.

2016 Luke Humphrey. Produced and published by Echo Point Books & Media, an independent bookseller in Brattleboro, Vermont.

PLEASE When you purchase this title, the accompanying PDF will be available in your Audible Library along with the audio.

Genres: Nonfiction, Sports, Fitness, Reference

Audible Audio

First published January 1, 2016

Reviews

[Rachel Aloise · Rating 5 out of 5]

Hansons marathon method not only prepares you to run your best marathon, but also to become a strong runner who enjoys the high mileage training process. Having used the program to run my second marathon, I can wholeheartedly say that this is true on both counts.

Hansons method is perhaps best known for their view on the long run, which differs from many classic training plans in that it doesn’t exceed 16 miles (27 km). This point may also be the most misunderstood aspect of the program. According to Hansons the long run should not exceed 25 to 30% of your weekly mileage and be limited to 3 hours or less, as beyond this point it offers no true physiological benefits. The plan shows you how to gradually increase your weekly mileage to work your way up to 27 km long runs every other week, while avoiding overtraining and allowing for (only partial) recovery. This is key in creating the effect of cumulative fatigue on which the whole method is based. Since you are never fully recovered for the long run it simulates running the last 16 miles of the marathon and is as effective, if not more than many a 20 miler. The book includes an in depth chapter on marathon physiology to explain the specific training processes and make sense of the underlying science. Yet another compelling reason to read the book.

Being a fan of the Sunday long run, why did I select a program that doesn’t include any 30+ km runs? The diversity of the workouts greatly appealed to me. There are interval sessions, marathon pace tempo runs, long runs and shorter, faster paced ‘long’ runs. These ‘something of substance’ (SOS) workouts alternate with easy running as active recovery. The SOS runs are to be run at specific paces, depending on your chosen marathon goal pace. It’s important to select this goal wisely and to stick to it! As you become fitter throughout the plan you may be tempted to ‘cheat’ on your paces and run the workouts faster than prescribed. Hansons warn against this, as it confers a false sense of confidence and actually undermines the training effect that you are trying to achieve. Moreover, by systematically running too fast you may become too tired to respect the weekly mileage, which is considerable. The beginner plan peaks at 57 miles/93 km per week.

In the second half of the plan the speed sessions become marathon specific strength intervals, and training shifts from improving vo2max to maintaining fitness and preparing the body to handle the stress of running the marathon distance. These strength workouts are challenging, but a desirable side effect is that marathon tempo pace starts to feel easier in comparison. There’s a great sense of achievement in completing your weekly tempo 10 milers and nailing your marathon pace!

I followed the plan for 15 weeks and saw a steady increase in my vo2max (estimate with Garmin forerunner 235) usually on an active recovery day following my speed workouts. The plan was working. It was slightly unnerving to see VO2max estimates drop during taper, but I did arrive at the start line with fresh legs, feeling confident and well prepared to achieve a 30-minute PR on my second marathon. It has been a rewarding training cycle and I cannot wait to use the method again for my next spring marathon.

[Kyra · Rating 5 out of 5]

Withholding actual review and rating until after putting into practice

—UPDATED REVIEW—
Afternoon post marathon: walking like Bambi and needing mega ice on both knees
1 day post marathon: achy legs, small shin splint on right shin; toured a palace and public market
2 days post marathon: small shin splint still bothering; international flight so my knees were mad at me
3 days post marathon: WOW, I feel completely fine!

I completed the Beginner plan for my first marathon and I felt so prepared. I followed the training very closely, missing a couple days here and there due to my body’s needs (a shin splint here, ton of walking during the day instead there) but I never felt like a rescheduled run was going to throw all the work I’d done out the window.

I started cross-training to strengthen my knees only about 4 weeks before the race and I think that was my biggest weakness. I should’ve been doing small workouts like that throughout the entire plan to help my strength.

I am really impressed with this training schedule, would recommend to friends, and honestly would do it again! I would like to see how I feel after using the “Just Finish” plan.

My mantra from 20-26 was “don’t cry, you are so strong,” not because I was going to cry from pain or wanting to be finished, but because I was so damn proud of myself.

So thank you to the Hansons and Luke Humphrey for writing a book with a structured plan for a type-A new reading runner like me.

[Nam Le · Rating 4 out of 5]

Thật tiếc vì những năm gần đây phong trào chạy bộ của Việt Nam lên rất cao, sách về chạy bộ được viết cũng như được dịch rất nhiều nhưng lại chưa thấy cuốn này được dịch sang tiếng Việt.

Mục đích chính của cuốn sách là nêu rõ phương pháp tập luyện của anh em nhà Hanson đã giúp rất nhiều người cán đích marathon thành công cũng như giúp nhiều elite cải thiện rõ rệt thành tích cá nhân của mình. Tuy nhiên, sách cũng cung cấp hầu như là đầy đủ những thông tin cần thiết dành cho một người chưa biết gì có thể có được một bức tranh rõ rệt về việc tham gia và hoàn thành một chặng đường marathon dài như cách chọn giày, dinh dưỡng trong chạy bộ, cách giãn cơ trước và sau chạy bộ.

Mình đặc biệt thích cái diễn giải thông tin gần gũi của cuốn sách khi những khái niệm có thể là khá khó hiểu và phức tạp như VO2max, sinh lý học chạy bộ, quá trình chuyển hóa năng lượng cực kỳ dễ hiểu. Lượng thông tin trong sách rất nhiều nhưng đã được diễn giải giản lược một cách tối đa để người đọc không mất nhiều thời gian đọc sách cũng như bị lạc lối trong ma trận thông tin như một số cuốn sách hướng dẫn thể thao khác.

Riêng về chương trình tập luyện của tác giả thì mình thấy khá nặng về cường độ và thời gian nên tạm thời mình chưa sắp xếp theo được. Vì thế mình tạm thời chỉ cho cuốn sách 4 sao, khi nào hoàn thành chương trình tập luyện và có được huy chương thì sẽ up thành 5 sao hihi :'>

[Rosie Carbery · Rating 4 out of 5]

This has been my bible lately, the only thing that has me sticking to the high weekly mileage. Will be lowering my rating if I don’t succeed lol

[Rachel · Rating 3 out of 5]

my marathon-running next door neighbor left this in my garage for me, like santa claus. lots to think about!

[Frances · Rating 4 out of 5]

I followed this plan for Honolulu Marathon 2023. The plan is free online so don’t necessarily think you need to read the whole book, but it was good to understand the purpose of each run.

[Karla Osorno · Rating 3 out of 5]

Rating 3.25 stars.

This book has been on my shelf for years. After reading Des Linden’s Choosing to Run, I was intrigued to pick this one up next. The plans, charts, and figures in the book are great. Reading the strategies and plans motivates me to run and build mileage and also not be afraid to run on tired legs.

For the past decade I have felt sidelined by injury. Now I am back to running and feeling strong. I plan to use some of the ideas and plans from this book as I go forward. Since I don’t have a marathon on the immediate horizon, I will primarily use inspiration and a key concepts from this great resource book. But do recommend it for anyone looking to run a marathon.

[Chad · Rating 4 out of 5]

Can't wait to put the Hanson plan to the test later this year. Loved the beginning of the book and the way they put all the physiological effects of the various training in plain english. It has me very motivated to stick to the paces the plan calls for, instead of overreaching at paces and thinking it is doing me good.

[Vasyl · Rating 4 out of 5]

Not just a book, but basically a full fledged plan on a way to do a marathon prep

[Josh Steffen · Rating 4 out of 5]

Super helpful charts, book changed my view on "junk miles".
Will be good to keep this information in my back pocket for next block

[Susan Smith · Rating 5 out of 5]

helped me PR Chicago! Excellent book on maximizing the physiology of running

[Anna · Rating 5 out of 5]

not running a marathon for a bit but I’m bought in

[Anthony · Rating 5 out of 5]

A revelation. I wish I read this sooner.

However, all the writing and charts were in miles and not kilometers. How barbaric.

[Kevin Hanks · Rating 5 out of 5]

Best book on marathon training I’ve ever read. Will be following the training program very closely getting ready for my next race. Really looking forward to it.

[Justus Hanson · Rating 4 out of 5]

This book explains everything you could ever want to know about running a marathon. It walks you through the entire process from training to even recovery post-race. I found the training plans and physiological explanations for why it is structured the way it is the most helpful. I can't wait to test out the method!

[Pat Codispodi · Rating 5 out of 5]

Fantastic Program! I’ve used this book and program for a number of Marathons, and I am re-reading it as i am starting to train again since Covid upended a lot of training and racing! Pat Codispodi

[Leeann · Rating 4 out of 5]

Excellent training advice paired with clear, concise explanations about the reasoning behind the method. Having run several marathons before, I encountered the Hanson Method only recently. Following their program cut my PR by 20 minutes, plus I wasn't terribly sore the day after my race! Highly recommend this book to anyone who is looking to get serious about their running goals.

[D · Rating 5 out of 5]

I've run 12 Marathons, using a conventional Marathon plan of 16 weeks, running 3-4 times a week. Online I kept on seeing American runners always raving about the Hanson method. Decided to give it a crack.

It's a very simple book to read; you can read it in a day. There's a bit of technical info but it's not so verbose that you need a degree in sports science to keep up. Pretty much everyone will buy it for the 18 (not 16) week Marathon plan which is laid out in a number of tables, depending on whether you are absolute rookie, seasoned Marathoner or elite class.

The main thing is the huge amount of mileage you will do. My previous program would see me do about 100km a month. Hanson will see you do 250km+ in the same time. This doesn't mean you are going to destroy yourself in training. Hanson differs from the other programs by doing lots (and lots) of slow runs, and making the Sunday long run be comparatively short in distance.

We used to call those slow runs "junk miles" but the rationale with Hanson is it puts your body in a constant state of being "almost tired" and the idea is that you are training for the last 16 miles of a race. In fact, the hardest day is the Tuesday where there is emphasis on steadily increasing duration of 5Km pace, starting at 400m + 400m slow, then 600m +400m slow, 800m, 1000m, etc. This gets really hard once you get to 2 mile intervals at 5Km pace. Tuesday is by far my hardest day and the long runs are easy.

If I can criticise a few things, the book is written mainly in miles and some of the conversions to Km are wrong. Also the other thing is the "race pace" assumes you wont ever fade, so race pace is simply target finishing time divided by 26.2 / 42.2. Yes, that's the point of Hanson that you are being trained to not hit the wall, but it's also a bit unrealistic (I think) to expect anyone to maintain a steady pace from start to end.

I am about 10 weeks in and have lost a bunch of weight (about 5Kg) and feeling super fit. No injuries because it's hard to injure yourself when so much of the mileage is slow.

Very happy with this book and will update this review post-race.

[Nathan Wilson · Rating 3 out of 5]

There’s great information buried in here, but I want to grab the editors, shake them and shout, “Get your data in order!”
Why does table 3.5, “Training paces,” (pp.92-93) start with a GOAL MARATHON time in 5 minute increments (e.g. 3:20:00, 3:15:00, etc.) and translates it to PACES (in minutes and seconds per mile) for each workout, but the “Strength workouts” (pp.78-81) start with MARATHON GOAL times that are different and spaced haphazardly (e.g. 3:08:00, 3:12:00, 3:17:00, etc.)? 5 minute increments are Boston/major standards, so why not stick with it? Plus, since your goal pace remains the same at all 4 distances, why do we need 4 tables with the exact same information?
To make matters worse, the “Speed workouts” (pp. 68-74) are all based off your 5k or 10k GOAL TIME (total time, NOT PACE/minutes per mile—and not your MARATHON GOAL time at all). So since I don’t race short distances, I have to take my marathon goal time, find my suggested 5k pace, calculate the total time that race would take me, then find my speed workout time and THEN I still have to try to hit that pace in the workout, which I may not be able to do—how do you spike a 1’37” 400m? Oh, and don’t overrun it!
Then there’s the physiology chapter, that seeks to “take the physiology chapter that we see in all running books and turn it into something that runners can really understand and employ” (p. 21). Fine, it starts with fast- & slow-twitch muscle fibers, but then jumps to VO2max with a discussion of mitochondria. I am a personal trainer with a Ph.D. (in Communication) and this is pretty dense stuff. And then they say, VO2max is the gold standard, but we don’t use it, focusing merely on outcomes (pace). So why did we need all that?
Again, it’s a lot of good information, but hard to get to.

[Shivali Kadam · Rating 5 out of 5]

As a brand new runner and lifelong inquirer, my marathon training plans have often left me with more questions than answers. It’s hard to “trust the process” without an understanding of the physical, physiological, and psychological changes you are trying to induce with a training program. As a result, I have largely failed to adhere to my past programs and coaching, allowing my joy for running to carry me through races as opposed to any consistent training.

This book is an excellent introduction to the foundational principles behind endurance running. It is well-organized, straight-forward, and covers all of the basic topics a new endurance runner should be exposed to. As someone who has struggled with the structure of traditional marathon training plans (namely, the disproportionate emphasis placed on long runs relative to total running volume), the HMM and its focus on cumulative fatigue makes a lot more sense to me. Humphrey also does a great job of explaining the purpose behind each aspect of training (such as the science different types of runs and paces) and how they all work together to make you a better endurance athlete. Reading this has helped me see that there is, in fact, a very precise method to the madness—and how my past non-adherence has been a huge detriment to my athletic progress.

I look forward to easing into the HMM with my just-for-fun spring marathon with the goal of following the Advanced plan next fall to train for my first Major.

[Amy · Rating 5 out of 5]

I was researching the best way to improve my running pace and the Hanson method was recommended over and over. I knew about the Hanson brothers from Des Lindon’s book, and that she was a part of the Hansons Brooks Distance Project. I was really impressed with the book and how thorough they were with covering all angles of the marathon training experience. They have a very no nonsense approach- if you want to improve your time, you need to do xyz without veering from the plan. Their approach differs from others in that they believe that mileage should
be spread out across the week instead of making the long run so long. They recommend high volume weeks (up to 60 miles in their beginner plan!), but the longest run you’ll ever do in a marathon plan is 16 miles. I took away a ton of information from this book, and I’m going to start following the plan in the next few weeks.

[Lynn · Rating 4 out of 5]

I should probably rate the book after I do the training plan but there are a few things in this book that I found probably useful (although I’m not deep enough on the science to assess if the Hanson take is sound or not):

- The Hansons focus on high weekly mileage. They think low weekly mileage combined with a huge long run is tantamount to injury. This lines up with what Jack Daniels says too. Daniel’s says your long run shouldn’t more than 20-25% of your weekly total mileage.
- running a marathon is not easy. Those preparing must really make time for training and expect training to be inconvenient. The idea that you can squeeze it in between job and kids is not super realistic.

[Reader · Rating 4 out of 5]

A very insightful book if you want to learn more about this approach to marathon running. It includes a lot of information in a relatively short text. Most of the information outside of their core training philosophy isn't much different from what you'll find elsewhere on nutrition and recovery, but the fact that it's in there makes it a comprehensive guide to fully diving into this form training.

Their rigid approach to high milage and frequent runs will not suit everybody, and the same can be said about the writing style. But I liked it, so thanks to the coaches for sharing their ideas with this book!

[Cindy · Rating 3 out of 5]

I began this book skeptical and finished it annoyed. That being said, I think I may try the plan to see how well it works. I just find the ‘know-it-all’ tone annoying. The author(s) seem to feel theirs is the only good marathon training plan and that is not true. They also use acronyms throughout which aren’t necessarily common knowledge and that makes it a pain because you have to look back to remind yourself what the acronym meant. I do feel like this is intended more for a beginning marathon which I am not; perhaps that’s why I find it so obnoxious.

[Rob · Rating 5 out of 5]

For my first marathon, I had knee injuries and ended up having to walk in the second half. For my second, I researched several methods, but the Hansons method seemed the most interesting, and I liked their approach to mileage. I ended up doing the expert version of the plan after building up to around 35-40 mile weeks.

If you're considering this method and this book, I would recommend it. Not only did I go into the race injury free, I beat my goal time by 7 minutes, and my first attempt by just under an hour.

[Grace Acevedo · Rating 5 out of 5]

Great book - I'm a first time marathoner that isn't going the class route but choosing to do all the training on my own with the proper schedule. This book gives you so much information, some of it may seem daunting at times but in all honesty better to know more than less! I love the 'Just Finish' Program.. exactly what I need! Covers pretty much every topic of running that you can imagine. Excellent reading for all running levels!

[Arturo Romero · Rating 5 out of 5]

Me parecio muy completa la informacion que maneja este libro, te explica de una manera muy detallada, me hizo comprender algunos errores que cometi en entrenamientos anteriores. Ahora a poner en practica el libro.

I found the information in this book very complete, it explains you in a very detailed way, it made me understand some mistakes I made in previous training sessions. Now to put the book into practice.

[Patrick Hanlon · Rating 3 out of 5]

Highly recommended to me but very much in the tones of the running industrial complex with rather old school thoughts on diet and nutrition. It is a reminder that there are still distinct schools of thoughts on running and marathoning technique. The ABCs are there but if you are not thriving on the recommendations take a look at Chris McDougall's Born to Run books or books that encourage you to run by feel rather than the regimens this advises.

[Sara · Rating 4 out of 5]

The benefits of cumulative fatigue and capping 16 mile long runs was quite informative. I appreciated the in-depth discussion on shoes and the importance of continuously switching your trainers.

It seems like a plan you could modify pending on the marathon course, terrain, and time of year you're training.

Marathon training is a short lived full-time job. You gotta be ready! And, the info presented in this book will certainly guide you across the finish line.

[Rangsiman Ketkaew · Rating 4 out of 5]

Hansons' marathon method proposed the concept of "Cumulative Fatigue", which is a training way that tries always to keep your muscles stimulated (and excited..) by building up fatigue over time due to excessive physical stress. This training method is suitable for those who are seriously preparing for long-distance races, e.g., half-marathon or full marathon, and have a decent amount of free time to follow the training sessions fully.