Hansons Run Training With The @runningproject

Image courtesy of pexels.com

A lot of my posts for @runningproject do try to maximize your time while almost cutting corners in your training, for example my posts on the "9 Mile Marathon Training Plan" or getting runners to incorporate HIIT to help improve speed. I like the aspect of using science to try and optimize your training, to then optimize your results.

Well this post is a little different as it is going back to more traditional methods of training with the Hansons Running Method.

Image courtesy of Velo Press

If you haven't heard of this training method before, it is not as well known as some other methods and was brought to my attention by my girlfriend who had researched the method and read through the book(link above). The training plans for Hansons Running are available across multiple race distances and you vary your speed for each specific training session with speed work, tempo runs and long runs all run at specific paces, which is dictated by your desired race finishing time.

This training methods is not about running less as some articles my have you think. The training season builds over 16 weeks and has you doing a lot of running over the middle of the training session, and does not very too much in distances between the half marathon training plan and marathon training plan. The main thing to note is the Hansons method will limit your long run to 16 miles(26km) as it has you running this training sessions on tired legs to simulate the later stages of a race. This idea is based on research to stop the runner from training for longer 3 hours, which if you do this has been shown to increase the risk of injury. It has also been shown that running longer than 3 hours also does not mean you are gaining much more fitness, and you start to see diminishing returns, while needing longer to recover.

"Research also shows that after 3 hours of running, you have crossed the point of diminishing returns. What I mean by that, is the structural damage to your muscles, along with fuel depletion, that you are going to have to take several days to recover from a singular run."
-Hansons Marathon Method

Specific Details of the Training Plan

• Training blocks last for 16 weeks and has distinct training periods across the season.
• All training is run focused with no time for cross training - If you are serious about your PB, then you need to focus on your running.
• Can be implemented from beginner to advanced runners.
• Gets you to commit to 6 runs a week, 3 quality runs and 3 easier runs.
• The training plans build fatigue over the training week, to simulate the later stages of your race in your long run.
• The training plans are attempting to reduce the stress of the weekly long run, by limiting the distance to 16 miles(26km)

How I Found The Training

I was able to go through a full block of training while my girlfriend was using the training method for an upcoming marathon. I found the training weeks to be pretty full on and left me exhausted, so if anyone suggests you are running less and running easier doing the Hansons Method, you are incorrect. The training does give you a lot strength, endurance and by the time you come to tapering for your race, an 8km easy run almost sounds luxurious. In this situation, my girlfriend training times reflected her hopeful marathon time, so I think it would have been even more difficult for me to manage if I was looking to run a sub 3 hour marathon.

The fact is though, this training method does seem to get some good results. My girlfriend was able to take over 5 minutes off her personal best marathon time, and like I said, it definitely did make me stronger. The training does take a strain on you physically, so you need to really focus on recovery, and if you are not able to prioritize this, it may be worth looking for a different training plan than this. Other than this, it provides a clear formula on how you should be able to achieve the time you want for your race.

Now over two years ago, a pic of me running Ironman New Zealand

About the Author
Hey I'm Vince, an Aussie living in New Zealand, trying my best to make the most of the time I have. I work as a Software Engineer but love to run and all aspects of it, including geeking out on the latest science to help get the most out of my body.

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