I was browsing through the internet and came across an article from the January 2011 Runner’s World New Year New You: Way of the Renegades by Adam Buckley Cohen which talks about the Hanson Plan.
It seems to parrot what coach says about running shorter distances per session but doing more runs during the week. Each weekly session could be 60-85 km combined with speed work, tempo runs, marathon pace runs and an LSD on the weekend.
The overall gist of the training is preparing yourself not for the first 16 miles (33 km), after which you could “wall”, but for the last 16 miles if ever you get to the wall.
The high volume and “near” daily runs keeps you in fatigue mode all the time that you get yourself used to the feeling, and yet one continues to still keep a marathon pace.
I have started adapting that beginning this week. And yes, I am tired most of the time. Imagine me before in a 40k (11-16-22/25) per week mode with a one day break in between runs. As of Friday, I have racked up 44k, with today and Sunday potentially accounting for another 32k.
It seems to parrot what coach says about running shorter distances per session but doing more runs during the week. Each weekly session could be 60-85 km combined with speed work, tempo runs, marathon pace runs and an LSD on the weekend.
The overall gist of the training is preparing yourself not for the first 16 miles (33 km), after which you could “wall”, but for the last 16 miles if ever you get to the wall.
The high volume and “near” daily runs keeps you in fatigue mode all the time that you get yourself used to the feeling, and yet one continues to still keep a marathon pace.
I have started adapting that beginning this week. And yes, I am tired most of the time. Imagine me before in a 40k (11-16-22/25) per week mode with a one day break in between runs. As of Friday, I have racked up 44k, with today and Sunday potentially accounting for another 32k.
I seem to spot a slight improvement of my pace and endurance even when I feel tired. While one of my runs appear to be “slower” than most of my runs, that run had a hill at 4% gradient (ran it 4x), and another at 11% (ran it twice). I have yet to run more than 11.2 km this week where it used to be my least distance. So, even if I am running more, I am running on shorter time which allows me to do other stuff. I can afford to start as late as 7 PM. I have to be on the lookout, though, for injuries due to the increased volume.
One thing I notice as I experiment with my gait in this Hanson Plan is that I seem to have more speed with lofting strides compared with short but more steps. This goes against the common thread that more steps translate to better speed. But I take that my lofting stride covers more distance and compensates for the “fewer” steps taken.
I have translated the Hanson plan to kilometers against which I will track my progress. But while the Plan is geared to an 18 week preparation to a Marathon, my goal is still to get my first at the QCIM in December, nearly 36 weeks away. But that should give me opportunities to work on my speed, endurance and stamina some more. It will also allow some allowance for injuries. I hate to have one, but I know that it could occur. I will also be busy with work and I just have to put that into the equation.
But I have a better plan now than 2 weeks ago. Let’s see how true I can be with this plan.
Here’s to the Hanson Brothers and Coach! Cheers!!!
One thing I notice as I experiment with my gait in this Hanson Plan is that I seem to have more speed with lofting strides compared with short but more steps. This goes against the common thread that more steps translate to better speed. But I take that my lofting stride covers more distance and compensates for the “fewer” steps taken.
I have translated the Hanson plan to kilometers against which I will track my progress. But while the Plan is geared to an 18 week preparation to a Marathon, my goal is still to get my first at the QCIM in December, nearly 36 weeks away. But that should give me opportunities to work on my speed, endurance and stamina some more. It will also allow some allowance for injuries. I hate to have one, but I know that it could occur. I will also be busy with work and I just have to put that into the equation.
But I have a better plan now than 2 weeks ago. Let’s see how true I can be with this plan.
Here’s to the Hanson Brothers and Coach! Cheers!!!