As a running coach, I’m often asked about the best marathon training plan and of course there’s a LOT that goes in to that answer. One of the plans that brings up this question is the Hanson Marathon Method.
It’s quite different from a lot of others and so I wanted to break it down for you here, along with some real world experiences. Having just re-read the Hanson First Marathon Method book, it’s top of mind as well!
I am truly impressed by the Hanson brothers and clearly their methods have worked for runners like Des Linden. But will they work for you?
My short answer is that it’s not a training style I recommend for very many people.
You need to know that you can hand high volume + high intensity without getting injured or burned out…that’s a small percentage. But there are some take aways from their style of training that are useful.
In contrast to the 3 day a week style of the FIRST marathon training method, today we are exploring the Hanson Marathon training method which calls for 6 days of running and little to no cross training.
What is the Hanson Method?
The Hanson Marathon Method operates on the idea is that by running more miles during the week, you are in essence running on dead legs for your long run. As a result the longest long run is 16 miles and THIS is what often gets people excited.
This operates on the idea that you will build more mental and physical endurance by consistently running in that fatigued state.
Created by Keith and Kevin Hanson (brothers) who have been professional and amateur distance runners for over 30 years. They have also been coaching for over a decade and seen success with many elite level athletes, which is why you see the Hanson singlet at the front of races.
Hanson Running Plan Principles
Consider this your Cliff Notes version of Hanson running plans overall. These are the key concepts of the Hanson Method for half marathon and marathon training:
- High mileage
- 6 days of running
- Speed emphasis early in the training plan
- No planned cross training – in fact, they seem to do very little strength training
- Cumulative fatigue – “The development of fatigue through the long term effects of training which results in in a profound increase in running strength”
- 3 “SOS” (Something Of Substance) workouts per week–speed work, tempo run at goal race pace and long run
- Longest run is 16 miles for most people
Obviously you may have heard of this training program thanks to the incredible success of Desi Linden. She gives them a lot of credit, but also noted that she reached a point where this wasn’t the best option for her any more and I think that’s HUGE.
Don’t get so tied to one training program that you stop paying attention to the fact that your life or your body have changed.
Benefits of the Hanson Method
- No making time for the extra long 20-22 mile long runs
- Learning how to handle running on constantly fatigued legs
- Lots of marathon paced miles to learn goal pace
- Well defined recommended paces
- Consistent use of speed work throughout the plan
Drawbacks to the Hanson Method
- Constant fatigue!
- Lacking the mental benefits of covering 20 miles for first time marathon runners
- High risk of injury with the intensity volume (it’s way over 80/20 many weeks)
- Still high volume running
- Lack of strength training
Additionally, I find that most runners end up modifying these plans because of the intensity or the fear of missing that 20 miles. The result is you haven’t followed a truly designed structure and aren’t getting the results you want.
How did they come up with the idea of a 16 mile long run?
It’s all about % of total miles for the week.
In many traditional running programs the long run can consist of up to 50% of the runners mileage and thus requires more time to recover and yes potential for injury. In general, I always recommend your long run not be more than 25-30% of your total weekly volume.
Resources
- Reading one of the books is a must to fully understand the principles of this program. There’s the original Hanson Method, Hanson Half Marathon and Hanson First Marathon. I can’t say there’s a massive difference, but slight tweaks based on the title.
- The training plan can be found for free on their website, but it does not provide details on the speed workouts which is of high importance.
Hanson Method Results
Here are some real world results from runners who have used the Hanson running plans to help you see if they will work for you.
Injury Free PR
Katie – 1st marathon: Higdon’s novice plan–I wound up with a knee injury, and had a horrible first marathon experience. 2nd marathon: plan that was very similar to the FIRST method, and again, wound up injured–this time my other knee.
3rd marathon: Hanson Method and stayed injury free!
I was worried that I wasn’t prepared because “everyone else” was doing 20-milers and my longest run was 16 miles {per the plan}.
As it turned out, I felt AMAZING throughout the whole race, took 35 minutes off of my PR, and about 75 minutes off of my first marathon time. I recovered extremely fast, feeling just slightly sore the next day, and back to normal the day after that.
I was worried that I wasn’t prepared because everyone else was doing 20-milers and my longest run was 16 miles — took 35 minutes off my PR.
Great Endurance Builder
Patty – My mom and I followed this plan and dropped our marathon time from 5:20 (our first marathon) to 4:49. We pretty much followed the plan up until I had to take 2 weeks off before the marathon due to tendonitis.
Even with 2 weeks off, I got to the starting line feeling strong!
I was so nervous about running 6 days a week and running higher weekly mileage, but it really helps you build your endurance.
Major Burnout and Injuries
I actually have a number of runners we now coach who fall in this category. It’s a pretty rinse wash repeat story.
The speed and intensity looked like the best way to get faster and so they dove in. Everything went pretty well for the first 8 weeks and then it was like the wheels fell off.
Little aches started to increase and the fatigue kept getting worse. But they didn’t want to miss days, so they plugged away until it was a full fledged injury.
Who Should Try the Hanson Method?
The Hanson Method isn’t for everyone and I’m now squarely in the camp of people who would likely end up in trouble trying to follow it.
A few ways to know if Hanson running might work for you:
- Long runs have resulted in repeated injury
- Long runs are mentally stressful or just not possible with your schedule
- Flexible schedule for longer weekday runs
- Runners who enjoy high mileage
- Runners who don’t enjoy cross training
- Those wanting a structured method to add in tempo and speed workouts
- Dedicated to training over personal life for the current race
Who Should Not Use the Hanson Method?
Those who should be cautious with this plan would be anyone who has found that running every day results in injuries, those who get injured jumping in to speed work or those who simply don’t want to spend all their training time running.
Also if you want to have a personal life during training…well it’s difficult anyhow, but I’ve heard from many that this plan really makes it harder with more days running and more general fatigue.
Every runner is different. Which is why for some of you this plan will be your golden ticket to a PR and for others it’s just a one way ticket to disaster.
You have to really know yourself to go after this one and do it well. I think you also need to make a conscious choice to incorporate strength work amid all the intensity.
As always our team is here creating custom 1-1 online run coaching plans if you need more help!
If this plan isn’t right for you, checkout these other reviews:
- Jeff Galloway Method
- Free First Marathon Training Plan
- Sub 4 Hour Marathon Training Plan
- Low Heart Rate Training Plans
- My Sub Two Hour Training Plan
Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish
Facebook Community Chatter: RunToTheFinish
Get more running tips: Pinterest
Postpartum Running Plan | 9 Keys to Return Safely
Karen
The Hansen method works! I tried it this year and knocked off 22 minutes from my first marathon to my second … ever, at 62 years old. No one believed that it would work, but I stuck to my guns and did my own training, reading and rereading the book. I ran injury free and much faster AND qualified for Boston. Next year my goal is to knock 10 minutes off my time as a 63 year old.
Andy
I am also a fan of the Hanson Marathon plan. Have done 7 marathons in concescutive years. Last one London 2016 at just 70 years old time 3.36 – 5th over 70. If anything it is too effective – it makes you want to do other stuff while still training like a half marathon – Have done this twice including during 2016 -time 1.36 training but caught a cold afterwards so missed three critical weeks of marathon training – was aiming for 3.20 and doing Hanson Thursday tempo runs at 7.40 mins per mile.
After marathon was getting over 80% age grading on everything I did and did too much getting overuse injury – although may have been a fall not sure. Anyhow if the plan workd for me at 70 it should work for most people – aim to use it again in 2018.
Penelope
Hi Karen,
I’ve just done the Melbourne Marathon and got a rather dissapointing time due to pre-existing injuries that came on about a month before the event. I had been following a training plan but it also involved long runs + tempo etc. I was very interested to see you comment and think I may well try the Hanson method next time as I have nothing to lose! Thanks for sharing your experience.