w****1
发帖数: 4931 | 1 The guy set his PR, 2:38, at age 41, using Hanson's training plan with long
runs of no more than 16 miles. Makes me think that junk miles, recovery runs
, really shouldn't count as training mileage. | i*********5
发帖数: 19210 | 2 I would buy into this. Let me go read the article. | S*********g
发帖数: 7653 | 3 我看advanced marathon上 80miles以上的计划 似乎里面easy running 一周有快
30miles了 | i*********5
发帖数: 19210 | 4 Link, please, WHX! I can't seem to find the article you mentioned.
long
runs
【在 w****1 的大作中提到】
: The guy set his PR, 2:38, at age 41, using Hanson's training plan with long
: runs of no more than 16 miles. Makes me think that junk miles, recovery runs
: , really shouldn't count as training mileage.
| w****1
发帖数: 4931 | 5 I don't know if the article is online. I read it from the magazine. The guy
is a seasoned marathoner and ran 2:39 when he was 31 yrs old. He's tried
different things, including doing long runs as long as 30 miles. Then he was
coached by the Hansons to run only 16 miles in the long runs -- but the
training is such that, those 16 miles are supposed to be the LAST 16 miles
of a marathon, not the first 16 miles. Naturally, there is a lot of speed
work, tempo and intervals. The guy didn't believe he could run a good
marathon on 16-mile long runs until he beat his PR by one minute at 41 yrs
old. That is pretty convincing to me.
【在 i*********5 的大作中提到】
: Link, please, WHX! I can't seem to find the article you mentioned.
:
: long
: runs
| w****1
发帖数: 4931 | 6 Looking back at my own training, in fact, I feel that I have not had much
success following AM plan, at the end of the day. My best marathon race was
actually in May 2009, at Vermont. I ran 3:16 on a somewhat hilly course with
a comfortable negative split, and totally surprised myself at the time. I
followed no training plan at the time. Five months later, after a lot more
harder training (AM up to 55mpw), I only managed to shave off 5 minutes
despite digging as deep as I could in the race. It then took me 9 more
months to shave off 2 and half minutes. I wouldn't know what I could do this
fall had I not been injured, but it wasn't going so well. On the other hand
, I had most success when I push myself in every run earlier in the spring,
when my mileage was low and the quality was high -- every run was a tempo,
essentially, and I ran my best 5K, completely injury free during the process
. In my next training cycle, I will do all of my shorter runs at faster than
MP, and only slow down in the long runs. I think that'll be the method that
suits me best.
guy
was
【在 w****1 的大作中提到】
: I don't know if the article is online. I read it from the magazine. The guy
: is a seasoned marathoner and ran 2:39 when he was 31 yrs old. He's tried
: different things, including doing long runs as long as 30 miles. Then he was
: coached by the Hansons to run only 16 miles in the long runs -- but the
: training is such that, those 16 miles are supposed to be the LAST 16 miles
: of a marathon, not the first 16 miles. Naturally, there is a lot of speed
: work, tempo and intervals. The guy didn't believe he could run a good
: marathon on 16-mile long runs until he beat his PR by one minute at 41 yrs
: old. That is pretty convincing to me.
| d****i
发帖数: 4354 | 7 The 16 miles long appeal to me also, but seems like one has to have to have
proper base first, like had a few years of the normal marathon train with
the 20 milers in the mix.
guy
was
【在 w****1 的大作中提到】
: I don't know if the article is online. I read it from the magazine. The guy
: is a seasoned marathoner and ran 2:39 when he was 31 yrs old. He's tried
: different things, including doing long runs as long as 30 miles. Then he was
: coached by the Hansons to run only 16 miles in the long runs -- but the
: training is such that, those 16 miles are supposed to be the LAST 16 miles
: of a marathon, not the first 16 miles. Naturally, there is a lot of speed
: work, tempo and intervals. The guy didn't believe he could run a good
: marathon on 16-mile long runs until he beat his PR by one minute at 41 yrs
: old. That is pretty convincing to me.
| i*********5
发帖数: 19210 | 8 F.I.R.S.T. will do it. Only two long runs top at 20 miles. But every run is
a quality run. All tempo runs are faster
than MP. I believe it will work for you, WHX.
was
with
this
hand
,
【在 w****1 的大作中提到】
: Looking back at my own training, in fact, I feel that I have not had much
: success following AM plan, at the end of the day. My best marathon race was
: actually in May 2009, at Vermont. I ran 3:16 on a somewhat hilly course with
: a comfortable negative split, and totally surprised myself at the time. I
: followed no training plan at the time. Five months later, after a lot more
: harder training (AM up to 55mpw), I only managed to shave off 5 minutes
: despite digging as deep as I could in the race. It then took me 9 more
: months to shave off 2 and half minutes. I wouldn't know what I could do this
: fall had I not been injured, but it wasn't going so well. On the other hand
: , I had most success when I push myself in every run earlier in the spring,
| w****1
发帖数: 4931 | 9 My plan is to do 2-3 tempo & intervals, one 10-16 mile run at moderate pace,
and one very slow ultra run, each week. Basically, I want to run everyday,
I want to run either fast or long each time. I enjoy pushing myself each
time I head out of the door. I really don't enjoy half-assed effort easy or
mid long runs.
is
【在 i*********5 的大作中提到】
: F.I.R.S.T. will do it. Only two long runs top at 20 miles. But every run is
: a quality run. All tempo runs are faster
: than MP. I believe it will work for you, WHX.
:
: was
: with
: this
: hand
: ,
| d******g
发帖数: 550 | 10 no comment. just like this discussion a lot. for those seasoned runners,
could u share ur best practices...what works, what does not work. or lessons
learned.
【在 i*********5 的大作中提到】
: F.I.R.S.T. will do it. Only two long runs top at 20 miles. But every run is
: a quality run. All tempo runs are faster
: than MP. I believe it will work for you, WHX.
:
: was
: with
: this
: hand
: ,
| | | i*********5
发帖数: 19210 | 11 Cool! So basically you'll have a hard workout everyday. But would you put
yourself into an injury-prone situation again
this way? Don't you need any kind of rest in between hard workouts? Be it an
easy run or a rest day?
pace,
,
or
【在 w****1 的大作中提到】
: My plan is to do 2-3 tempo & intervals, one 10-16 mile run at moderate pace,
: and one very slow ultra run, each week. Basically, I want to run everyday,
: I want to run either fast or long each time. I enjoy pushing myself each
: time I head out of the door. I really don't enjoy half-assed effort easy or
: mid long runs.
:
: is
| w****1
发帖数: 4931 | 12 No, tempo run isn't always a hard workout for me -- it's comfortably hard -- I'd say hard workouts are not comfortable.:) Tempo run is not racing, just pushing a little bit. It's the combination of speed and distance at the same time that is dangerous. If I only do the shorter runs fast, or longer runs slow, it's less of a problem. For example, earlier in the spring, I was doing something like 25-30mpw and would end up averaging 6:40 pace in my workouts throughout the week -- not a problem at all. In August, I jumped to 70mpw on slow runs, also not a problem. My injuries started when I tried to do 18, 20 milers fast, and that was quite risky. And yes, it'd be good to take a rest day after a very hard workout.
an
【在 i*********5 的大作中提到】
: Cool! So basically you'll have a hard workout everyday. But would you put
: yourself into an injury-prone situation again
: this way? Don't you need any kind of rest in between hard workouts? Be it an
: easy run or a rest day?
:
: pace,
: ,
: or
| i*********5
发帖数: 19210 | 13 Just read it in bookstore. (It's in the January issue, not available online
yet.)
I think it's remarkably similar to F.I.R.S.T. if you swap the easy/recovery
runs with triathlete's cross trainings. FIRST only has two 20-miles long
runs. But the pace the two plans require for speed, tempo & long runs are
very similar. They are all so-called "quality" runs.
I googled and found Hansons' Less-Is-More Marathon Plan someone posted on
Let's Run 5 years ago:
http://www.letsrun.com/forum/flat_read.php?thread=1090598
And here's the F.I.R.S.T. Less-Is-More Marathon Plan
http://www.runnersworld.com/article/0,7120,s6-238-244--8257-6-1X2X3X4X5X6-7,00.html
【在 i*********5 的大作中提到】
: Link, please, WHX! I can't seem to find the article you mentioned.
:
: long
: runs
| i*********5
发帖数: 19210 | 14 This is what they sent out.... 11/2/2005 6:08AM
This past months article in Running Times did an excellent job of describing
our program. However, some folks thought that it was an easy way out and IT
IS NOT. We feel that the key to a good marathon is 1. Realistic Goal 2.
Judge of Pace 3. The ability to deal with cumulative fatigue. The plan below
is designed to teach all 3. If I am dealing with a marathoner that has
already run one marathon and is averaging 60 miles a week, the following
schedule would be appropriate. It does not matter if he/she has a goal of 2:
30 or 4:00 hours. However, if you are running closer to 70 miles a week,
then the first thing I would do is get rid of the day off. Do not add to the
long run until after you are ready to handle in excess of 80 miles per week.
WARNING DO NOT PICK AND CHOOSE WITH THIS PROGRAM AS DAY ONE SETS UP DAY TWO
AND SO ON AND SO ON. Nearly every failure comes from picking and choosing.
Speed workouts (3 miles worth of repeats at 10k goal pace) are appropriate
for the first half of the marathon training segment. By the time you get to
the Strength workouts (6 miles worth of repeats at 10 seconds faster than
marathon pace) you should already be SET on your marathon goal. Running
these workouts faster than marathon pace is harmful and will inevitably lead
to failure. It is very important to learn pace.
Tempo runs are also a chance to learn pace. These should be run at marathon
pace.
Physiologically we know that any workout you do today will take 10 days to
benefit the body. You may receive a more immediate impact psychologically,
but not physically. This is the same reason that most beginners quit in the
first few days of a running program (they see zero improvement). It is
actually worse than that because you do receive the negative effects (
soreness, tightness, and fatigue), but none of the positives. Keeping this
same principle in mind, let us talk about the LONG RUN.
In the 10 days prior to your 16 mile long run you will have run 2 tempo runs
, and one strength run. Going into your long run this is all negative in
terms of fatigue that the body has not yet had the opportunity to benefit
from. So when you step into your long run, the body feels tired (like it has
already run 10 miles). So your 16 miler is simulating the last 16 miles of
the marathon and not the first 16. It does take a small leap of faith to
teach your mind this. I truly spend over an hour during each clinic trying
to hammer this point home. I am sure that I did not do justice in a couple
of poorly written paragraphs.
The other major difference in our plan is the taper. I believe that the key
to a great taper is to rest the body without the body knowing that it is
being rested. For example we should probably just take 10 days off since we
are not giving the body any additional physiological benefits. However, the
body would perform poorly. WHY? Because the body starves for consistency.
Too much rest makes the body lethargic. It is similar to the guy that sleeps
7 hours every day and then decides he needs more rest so he sleeps 10 hours
. He usually finds that he feels out of whack and lethargic.
good luck and enjoy running,
Kevin Hanson
WEEK 1
Sun. 8
Mon. 6
Tue. Speed
Wed. Off
Thur. 6
Fri. 6
Sat. 6
WEEK 2
Sun. 8
Mon. 6
Tue. Speed
Wed. Off
Thur. 6 Tempo
Fri. 7
Sat. 6
WEEK 3
Sun. 10
Mon. 6
Tue. Speed
Wed. Off
Thur. 6 Tempo
Fri. 6
Sat. 8
WEEK 4
Sun. 8
Mon. 6
Tue. Speed
Wed. Off
Thur. 6 Tempo
Fri. 7
Sat.6
WEEK 5
Sun. 12
Mon. 6
Tue. Speed
Wed. Off
Thur. 7 Tempo
Fri. 6
Sat. 10
WEEK 6
Sun. 8
Mon. 6
Tue. Speed
Wed. Off
Thur. 7 Tempo
Fri. 7
Sat. 8
WEEK 7
Sun. 14
Mon. 6
Tue. Speed
Wed. Off
Thur. 7 Tempo
Fri. 6
Sat. 10
WEEK 8
Sun. 10
Mon. 8
Tue. Speed
Wed. Off
Thur. 8 Tempo
Fri. 7
Sat. 8
WEEK 9
Sun. 15
Mon. 6
Tue. Speed
Wed. Off
Thur. 8 Tempo
Fri. 6
Sat. 10
WEEK 10
Sun. 10
Mon. 8
Tue. Strength
Wed. Off
Thur. 8 tempo
Fri. 7
Sat. 8
WEEK 11
Sun. 16
Mon. 6
Tue. Strength
Wed. Off
Thur. 9 Tempo
Fri. 6
Sat. 10
WEEK 12
Sun. 10
Mon. 8
Tue. Strength
Wed. Off
Thur. 9 Tempo
Fri. 7
Sat. 8
WEEK 13
Sun. 16
Mon. 6
Tue. Strength
Wed. Off
Thur. 9 Tempo
Fri. 6
Sat. 10
WEEK 14
Sun. 10
Mon. 8
Tue. Strength
Wed. Off
Thur. 10 Tempo
Fri. 7
Sat. 8
WEEK 15
Sun. 16
Mon. 6
Tue. Strength
Wed. Off
Thur. 10 Tempo
Fri. 6
Sat. 10
WEEK 16
Sun. 10
Mon. 8
Tue. Strength
Wed. Off
Thur. 10 Tempo
Fri. 7
Sat. 8
WEEK 17
Sun. 8
Mon. 6
Tue. 5
Wed. Off
Thur. 6
Fri. 6
Sat. 3
WEEK 18
Sun. Marathon
Speed: 3 miles of intervals at 10K goal pace.
Strength: 6 miles of intervals at 10 seconds faster than marathon goal pace.
Tempo: Marathon goal pace.
Read more: http://www.letsrun.com/forum/flat_read.php?thread=1090598#ixzz17jtDIis0
Buy your shoes from LetsRun and save 20% everday http://www.letsrun.com/save | i*********5
发帖数: 19210 | 15 Marathoning The Hansons' Way
Smashing the myth of the 20 miler
By Jim Gerweck
As featured in the March 2005 issue of Running Times Magazine
http://runningtimes.com/Print.aspx?articleID=4447 | i*********5
发帖数: 19210 | 16 Hansons' Speed Workouts
Four workouts to help kick-off your marathon training
As featured in the March 2005 issue of Running Times Magazine
http://runningtimes.com/Print.aspx?articleID=4420 |
|
