Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way

Run your fastest marathon--or your first--with Hansons Marathon Method, the revolutionary training program from the Hansons-Brooks Distance Project.

The Hansons Marathon Method has helped thousands of runners smash their best times, using the same training approach that has turned Hansons-Brooks Distance Project runners into champions. With comprehensive training schedules for experienced runners, plus a Just Finish plan for newer runners, "Hansons Marathon Method" will prepare you for your best marathon.

The Hansons training system sets you up for a strong marathon with: Sensible weekly mileage based on science, not outdated traditions Speed, strength, and tempo workouts paced to achieve your goal Crucial fueling guidelines to help you run strong Detailed beginner, intermediate, and advanced training plans

This revised second edition answers frequently asked questions, shows how to integrate flexibility and strength work into your training week, and shares the most effective recovery methods. The new Just Finish program offers easier running and lower mileage, setting first-time marathoners up for an enjoyable marathon and a lifetime of strong, healthy running. Using the Hansons' innovative approach, you will build real marathon muscles, train your body to avoid the wall, and finish strong.

"You might expect a training program devised by the Hanson brothers to be a little different than the usual rehashing of principles and schedules. Given the success of athletes from the Hansons-Brooks Distance Project, you wouldn't be surprised if it was effective, too." --"Runner's World"

Luke Humphrey is head coach of Hansons Coaching Services and a member of the Hansons-Brooks Distance Project. Humphrey holds a BA in Exercise Science from Central Michigan University, an MS in Exercise Science from Oakland University, and is a Certified Clinical Exercise Specialist with the American College of Sports Medicine. For nearly a decade, Humphrey has personally coached hundreds of runners to meet their goals.

Humphrey is also a professional distance runner who has qualified three times for the U.S. Olympic Trials. He has raced to top 10 and podium finishes in major U.S. running races from 10K to marathon.

Foreword by Ben Rosario

Acknowledgments

Preface

Introduction

PART I - THE APPROACH

1 Hanson Training Philosophy

2 Marathon Physiology

PART II - THE PROGRAM

3 Training Program Components

4 Hansons Training Plans

5 Schedule Modifications

PART III-THE STRATEGY

6 Selecting Race Goals

7 Supplemental Training

8 Marathon Nutrition and Hydration

9 Marathon Recovery

10 Marathon Gear

11 Race Tactics

12 Post-Race: What Now and What Next?

Appendix A: The Elite Program: Hansons-Brooks Distance Project

Appendix B: Training Plans Annotated with Supplemental Work

Appendix C: Sweat-Loss Calculator

Index

About the Authors