70% WAVA
66 watchers
Jan 2021
8:19am, 15 Jan 2021
393 posts
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SteveC NordRunner
Good story! Where was that Hanson plan again? In my ignorance I thought Hanson did more speed stuff and not so high mileage and not so long long runs, meaning I have never looked them up for that speed reason 
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Jan 2021
8:44am, 15 Jan 2021
51,069 posts
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Velociraptor
The Hanson plans are quite high mileage overall (and they offer advice on where to add distance if you want to do more total mileage than specified) but without any very long individual runs, working on the principle that it's preferable not to do training runs that have to be rested for and recovered from. There are typically two speed sessions in a week and plenty of easy running. As I recall, the long runs max out at 16 miles.
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Jan 2021
8:45am, 15 Jan 2021
51,070 posts
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Velociraptor
I don't have the attention span for three-and-a-half hour training runs so Hanson would suit me nicely if I didn't also like riding a bike.
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Jan 2021
9:31am, 15 Jan 2021
660 posts
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Funky Chicken
Well done Kieren. If you can do that sort of time running on your own, I would have thought it would be quicker still in a race against others.
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Jan 2021
9:59am, 15 Jan 2021
4,099 posts
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Kieren
Hanson is basically building on continual fatigue. I'm doing the "Advanced" Hanson plan - they are free online but if keen, I highly recommend the book. I don't think that plan is really advanced, just named so to perhaps stopping someone new to running (first marathon / race ever) diving into something. My plan tops out at 103KM / 60 Miles. My weeks up until now have been about 80KM / 50 miles. I kind of relate their method to interval training - where the interval is a day, not a few minutes. They argue most of the benefit for long runs comes around the 2 hour mark. There are diminishing returns after that with increasing injury risk. So, the plan has you running 6 days a week (introducing strength on the 7th day in week 8). The idea is you build up fatigue in the legs, so you are running tired for your long run which should prepare you for the last 10 miles in a marathon. At the same time, not injuring you or wiping you out for quality runs or even volume adding easy runs. As the plan advances, there are sort of back to back long runs on the weekend, where Sat might be 10 miles and Sunday 16 - this seems similar to some ultra training methods. Hanson book references Jack Daniels, so if you like one, you will like the other. Both advocate increasing distance by adding on the rest day, then adding bit to the easy runs before doing anything on hard or thinking of doubles. At that stage, it's more of an "Elite" plan. I will run 2 quality or "Something of Substance (SOS)" runs a week - so track repeats & intervals on Tuesday. These start early on on speed, with 200 - 400m repeats and gradually get longer to mile repeats. Tuesday is my last day, followed by rest / strength on Wednesday. Thursday is a tempo run - which everyone seems to define as a different pace. On this plan it is target marathon pace, so should get easier over time. As noted on the other page, I don't like running to a future target time and also don't have any races or marathons planned, so I tweaked this. Off plan, I alternate weeks between a 5K time trial virtual race and a 10-ish tempo run. I set tempo run at Jack Daniels "Marathon Pace" based on my current ability. I actually run these a little harder, between threshold pace and marathon pace. The rest of the runs are easy. All the runs on Brooks are just over 60 minutes for me at the moment, apart from the weekend runs with max out at about 2 hours. This works really well for me from a habit point of view. Although I do feel tired on Sunday and Monday, I don't feel too wiped out. I use these pacing calculators, actually preferring to stick to the Jack Daniels vdot system based from a recent 5TT Hanson lukehumphreyrunning.com Jack Daniels runsmartproject.com |
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Jan 2021
10:12am, 15 Jan 2021
4,100 posts
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Kieren
Perhaps a picture is easier - here is the current plan |
Jan 2021
10:16am, 15 Jan 2021
3,563 posts
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Goofee
I own both the Half and Full Hansons books, and remember deciding that if I ever go for a PB at either distance again it would be based on their approach as I seem to respond well to high mileage with a large portion of easy-paced stuff. Thanks for all the info, Kieren! |
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Jan 2021
10:50am, 15 Jan 2021
394 posts
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SteveC NordRunner
Thank you for taking the time for such a comprehensive answer. I have always used a HR plan from the old RW website yonks ago. I don't think they are there any more. Then I became a loose 80-20 convert but the gaps in the zones for that method don't lend themselves easily to my running watches (Coros Apex or Fenix 5). For the last couple of years I've simply relied on bulk to het me through (50 mi/week) but since we have some hope this year, it mmight be time to switch back to something more structured
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Jan 2021
4:24pm, 23 Jan 2021
4,103 posts
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Kieren
Today's 10K virtual race Maverick Race & Jimmy's X (coffee) KYCU 10KM 66.87 WAVA 00:41:46 The park was congested but not as bad as expected. Weaving around people with lots of space is probably the level of pace distribution I might expect in a real race. 580KM in the Pegasus shoes & the shoelace has never come undone on the run. Today it did at about 1KM. Had to fix on gloves. Maybe +20-30s Saw a greyhound ragdolling a squirrel 🐿️ at a busy point in the park as horrified families looked on. I went out too fast! 1. 3:47/KM 2. 4:06/KM (shoelace) 3. 3:51/KM 4. 3:59/KM 5. 4:34/KM (walk-break) 6 -10 ??? Just before the 5th KM my route hits a small (2%) ascent. It was too much for me and I walked. Splits after that are messed up as I hit the lap button for the walks - 5 walk breaks between 30-60s in total. Considering I don't like 10K, it was fun. |
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Jan 2021
1:35am, 24 Jan 2021
3,587 posts
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Goofee
Good stuff! Do you think you can find another 3.13% with better pacing? Seems within reasonable reach to me!
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