Over the course of my half marathon training this past winter, I got a number of question about the Hansons Method Training Plan that I was using. I shared some thoughts here and here, but wanted to share a few more now that I’ve finished my goal race. A few basics in case you are not familiar: the plan has you running six days a week. Out of those six days, three are easy days, one is speed work, one is a tempo run and one is your long run. The plan is based on the idea of cumulative fatigue – the idea that by running often (but not always at a hard pace), you are frequently running on tired legs. This is meant to simulate the last miles of a race so that you are prepared to push through the final miles. I highly recommend the book – it’s the only way you can get all the paces and the training plan and plus reading the science really makes sense (the link is to the marathon training plan but you can easily find the half marathon book from that link – it is an affiliate link).
You can see this in more detail if you go back and read some of my training recaps, but on a typical week, this is what my schedule looked like: Monday – easy 4, Tuesday – speed work (6 miles usually), Wednesday – REST, Thursday – tempo run (from 4-7 miles total), Friday – easy 3-5, Saturday – long run, Sunday – easy 3-5. This was my first time running six days a week and it was not easy, but the proof is in the pudding. I ran a 1:56:44 in terrible weather during Shamrock and feel more confident in my running than I ever have. This plan absolutely worked for me. I think there were a number of factors that contributed to my success on the plan that might be helpful for someone else.
- I committed to the plan. I’ve been asked how I stuck with the plan when it got tough, and that’s a great question because this plan gets tough and it stays tough for awhile. See my more detailed answer on this below.
- My mental confidence grew after each completed workout. Even when the workouts were crazy hard and I was near tears (this happened more than once), once I finished, I felt that much more confident in myself and my ability.
- The training on the plan is so hard that once you get to race day, you really feel prepared. Jennifer over at Dashing in Style was like my Hansons guru – she answered questions and was just an excellent support. She told me before my race that I’d be feeling strong and passing people in the later miles. She was right. I found this to be true both at Shamrock and at Cherry Blossom.
I received a bunch of great questions about the plan that I want to take the time to answer. In fact, I received so many good questions that I’m going to split this post into two parts. The first few questions are below and then come back later this week to read the remaining questions.
- How did you build up to running six days a week? This was not easy. I’d never run more than 3-4 days a week so I had no idea how I would do this. The good thing is that if you follow the plan straight out the book, you ease into 6 days. I only had 13 weeks before my race, so I cut out the first 5 weeks of the program. BUT – if you follow the program to the letter, you have a built in build up. As for me, I went from 3-4 days of running to a couple weeks of five days of running to six. Out of all the days I ran, I found adding on a run on Sundays was the hardest for me. I’ve almost always taken Sunday as a rest day (unless I’m racing) and I’m usually at church until mid-afternoon and so I have to wake up early to run before church which, honestly, was HARD. I tried to get my friend Caitlin to run with me on as many Sundays as I could to ease the pain. It’s not easy to build mileage but if you actually follow the gradual build up in the plan, I think you’ll be fine. I found adding a run on Sunday much harder than six days a week.
- How did you incorporate strength training into the plan? This won’t surprise you if you read this blog regularly, but Pure Barre. Pure Barre + running = all I did. Not all in a “oh that’s it” kind of way. Because running six days a week + Pure Barre two days a week is a lot of work. But I didn’t do Crossfit or lift heavy weights or do any other kind of strength training. I tried to go to Pure Barre twice a week. Some weeks I went more, and some weeks I went less. But I was pretty consistent and I know for a fact that Pure Barre as strength training works for me. So my advice on this front is to find a form of strength training you enjoy and shoot to do it twice a week.
- How did you stay focused when it got tough? I read a lot of motivating race recaps. I read my friend Tara’s Marathon Recap – she ran a huge PR and it was so motivating! I read all of Jennifer’s training recaps. I read everything positive I could find. I also would get motivation from my other running friends on Instagram. Before a hard tempo run (I was always terrified before my tempo runs – each and every week without fail), I’d check my Instagram feed and get inspired. You’ve got to figure out what motivates you. For me, it was reading positive things and seeing other people killing it in crazy wind/snow/etc. That made me feel like I could go out and at least attempt my workout. And then, without fail, once I was out there, it would click. That being said – there were many times (I can remember at least three very clearly) that I would be running a tempo run into the wind, with a tear (usually just one little pathetic tear – I’m so dramatic) streaming down my face because it was just so hard. In those moments, I told myself that I had to put in the work RIGHT THEN to reap the benefits on race day. I just kept envisioning crossing the finish line of Shamrock and seeing a 1:xx on the clock. Reminding myself of my ultimate end goal always helped.
Do you have other questions not addressed in this post? Leave them in the comments and I’ll answer them in part two!
*Please remember that I’m not a doctor, trainer, or any of that. I’m a self-coached, lawyer turned diversity professional who had some success with a training plan I purchased from a book. Please consult an actual expert before making any big changes in your running routine.
I think that this plan sounds super smart and effective. Even better, it totally worked for you! I wish that I could try this plan but I’m prone to injury and when I run too often my IT band injury flares up so I don’t think I can do this plan 🙁
You’ve got to do what works for you!
I wish I could run 6 days a week but my body can’t take all the impact and I also love my strength training days. I think it’s great how much this plan has helped you reach your goals. My question for you is: Did you ever not like running or feel like it was a chore? One of the reasons why I’ve never done a full is bc I don’t want to think of running as a chore and dread the long run. Just curious!
Deborah @ Confessions of a mother runner recently posted…Citrus Kale Spring Salad with Honey Lime Dressing
Sometimes it felt like a chore. I think that’s just with anything in life, though – it’s always about perspective. Running has sometimes felt like a chore when I was running 3x a week so it wasn’t the mileage that attributed to it – just random little feelings. In general, I love to run, but I don’t look forward to every run, every day. 🙂
With my job as a hiking guide I don’t think I’d ever be able to run six days a week! It was hard enough to bump up from 3 to 4 days during my marathon training plan. Plus getting in some cross training with Pure Barre? You’re amazing!
Thanks Jen! Like anything, it takes planning and advance prep – and often sacrifices, to be honest. 🙂
This is great timing. My post today is looking for advice on training plans I can use in the future. Since my PT wants me running more frequently, I need a plan that guides me in that direction. I don’t know if I should do 6 times a week since I’ve been doing 2 times a week, but I do need to build in more runs.
I think the key to any building plan is slow and steady – increase in small intervals so that you stay happy and healthy! 🙂
Hi Courtney,
I run 6 days a week. In my younger years at 50yrs old, I did half marathon in approx 2hrs 20. Problem is I suffer from IBS. Won’t go into details, but need to be near a loo or bush if you get what I mean! It used to upset me, I tried changing my diet so many times, but nothing worked. So I live with it and don’t let it stop me.
I’ll never give up my running. I love it and it keeps me sane.
Claudette
This was interesting to read. I know Hasons has worked for so many people so it’s always exciting to read about. I’m glad you had success with it because at the end of the day, it’s what works for you.
Exactly – choosing a training plan is a very individualized thing!
If you have the time to run 6 days a week then this sounds like a really effective plan. Those like me who find it difficult to run 3 days a week plus a cross training day likely wouldn’t see the same success that you did. Its definitely important to consider your own schedule and limitations before committing to a plan like this. But if you can, then by all means, give it a go!
Kathryn @ Dancing to Running recently posted…ZOOMA Annapolis Half Marathon Training Log – Week 10
Everyone is different, but the reality is that most folks are extremely busy and have very full schedules. It just depends on what you are willing to sacrifice in exchange for a demanding plan. I don’t go out much during the week (or at all, really), I go to bed pretty early and I wake up very early almost every single day. I had to really put this training plan as a priority and that’s a choice that I made knowing that it meant giving up a lot of things. I think that’s what balance really is in actuality – what are you willing to give up in order to chase some crazy goal? I know that if I had young children I’d have to make even more sacrifices (i.e. get up EVEN earlier to run to not sacrifice family time, etc.) to make a plan like this work. Right now, I’m willing to do what the plan requires, but that certainly may not always be the case.
I read some of the book last fall and I get why it works. I’m not prone to injury so I plan to give it a shot starting in June. It’s slightly terrifying, but I might as well try it once. 😉 Thanks for recommending Jennifer’s blog. I’m glad the plan worked for you this season!
It terrifies me as well 🙂 But that’s a good thing, right??
I’m excited you’re writing a detailed post about your thoughts on this plan! Obviously I can’t apply it this training cycle since I’m working with a coach, but it’s definitely something I would keep in mind. I had a similar run this morning where I had to do fartlek’s in the rain/wind and I definitely had a tear in my eye! I’m definitely trying this cycle to do as much speed work outside as I can, so I can get used to what it feels like to run in some not so great elements.
Jen@bubblyrunner.com recently posted…Weekend Wrap-Up+Half Marathon Training, Week 1
Yes – as you know, I totally support you running speed work outside. There’s no way I could’ve done as well during Shamrock had I not had MULTIPLE windy tempo runs where I hit my paces. I’m SO excited for your race – you are going to kill it!
Wow, that’s amazing dedication! I might have to try it in the fall once triathlon season slows down for me. After completing the plan, did your pace improve? I would love to get back to the paces I ran three years ago before I had to be a full-time adult!
Hi Alyena – yes I ran an 8 minute PR using this plan!
Thanks for your insight about the plan! I think you had previously used the run less, run faster plan. They’re very different plans but how do you feel about them in comparison to each other?
Chaitali recently posted…Weekly review
They are basically polar opposites. Hansons places a lot of emphasis on running easy while RLRF is all about 3 hard runs. I do think that the science backs up Hansons in a way I haven’t seen with RLRF but I liked that plan (however I never repeated it, so I guess I didn’t love it that much). RLRF gives lots of options for strength training, which is great. I think that RLRF could be a good option for training for a half, but I probably wouldn’t train for a full marathon only running 3 days a week, knowing what I know now. 🙂
I read Hansons Marathon Method a few weeks ago and have had it in my head for my marathon training cycle that starts here in a few weeks. I am loving being able to read about the success that people are finding in it. I mean to run better you need to run more! I love the emphasis on easy miles and how the long run isn’t the majority of weekly mileage!!!
So glad you wrote about this!
I really liked the plan and am glad this was helpful!
Great summary, Courtney, and thanks for the shout out! I think you nailed it when you spoke about the gradual build-up. Many people, including myself, probably read the book and thought, “There’s no way I can do that.” But the build-up is so gradual that running 8 miles before work and 40+ mile weeks didn’t feel crazy at all once I got to that point in the plan. I think your success mirrors my first success in that we followed the plan to a tee. I just posted my own thoughts on doing Hansons a second time because I wanted to put it on the record that I don’t attribute my bad race to the Hansons method at all, and I wanted to explain why–basically, I slacked off a lot on the plan and mentally didn’t feel prepared. Oh, and I will continue being your Hansons buddy this summer. 🙂 The Hansons coach I worked with last summer will be putting together a custom marathon plan for me that is more than the just-finish but not as intense as the beginner plan, which I think is exactly what I need. (Yes, I haven’t announced it yet, but I will be doing a full marathon!)
Jennifer @ Dashing in Style recently posted…Final Thoughts on Hansons’ Half Marathon Method Round 2
SO happy we’ll be training buddies this summer – you are my Hansons guru, girl! Love that you are working with your coach again as well!
I don’t think Hansons would work for me, but I am so happy that it works for you. I can’t wait to see how this affects your fall training!!!
Alaina @ The Simple Peach recently posted…Run Recovery Basics
Yes, I need to write out my summer training schedule – I’m excited!
Congrats on doing such a great job with the Hanson Method, clearly it’s a winner for you! I was curious about the building up to 6 days a week, so it’s good to know that that’s all part of the plan. Are you going to continue on with Hanson? I’d be interested to see how you would perform in a half when the weather is a lot nicer than Shamrock!
Janelle @ Run With No Regrets recently posted…Love Run Half Marathon Relay Race Recap
Yes, I’m going to do it this summer. Gotta figure out what I’m going to do with my hair, lol 🙂
Great review and recap of the plan. I have never tried to run 6 days a week. 3-4 is best for me and the most I’ve ever done is 5. I was pooped afterwards.
I definitely sleep well while on this plan 🙂
You had a good review of the plan! It clearly worked for you to break 2 hours and the fact that you want to use their marathon training plan means you feel like it works for your body and schedule.
I have also followed the Hansons Half Marathon plan and agree, the tempo runs are the hardest part.
The tempo runs make the long runs seem easy, when most plans emphasize the long runs. But I feel like by the time my half marathon rolled around, I knew my pace… I knew what that pace felt like… and during the actual race, I never deviated from that pace by more than a few seconds (Goal pace was 7:45 and all the miles were basically between 7:40-7:50). That was last February. I trained similarly for Charleston and Hilton Head Island and PRed both, aside from one very fast Mile 2 in Charleston thanks to a tailwind and some excitement, my splits were all on target. The tempo runs had trained my legs to run HMP.
I have a few friends who do Run Less Run Faster, and when I’ve considered that (but adding in easy runs instead of cross training, as I’m not a triathlete), I saw the workout paces change from week to week and run to run. I like how Hansons is consistent with that weekly tempo at pace.
I think that this a grea program, but regarding using it for marathon training: what are your thoughts about having the longest long run “only” 16 miles? I realize that as you said, it’s in tired legs, but still that’s not that long a training run for a marathon. Thanks!
I don’t think I could do the high mileage in the Hanson’s plan. My feet would never forgive me. But my coach Becky makes my training hard, to push me through when I’m tired. Same philosophy, just a different method. It works!
Really interesting to read about your experience, and I can’t wait to follow along for your marathon training. This plan definitely worked for you – and YOU made it work. Wanting that goal made you stick to it, and we all know you get out what you put in. I hope you are giving yourself major pats on the back for your dedication! It has been awesome to follow your progress and see it all pay off on race day! You’re going to kill it in Chicago!!!!
Thanks for the summary- I’m intrigued and working on increasing my mileage with my coach in preparation for MCM this fall. I have to echo the “read uplifting race recaps” as a way to stay motivated!
Yes, it really did help me!!
This sounds really interesting to me. Like you I’ve never run more than 4 days a week. Finding the time for six days would definitely be the most challenging, but this has piqued my interest. I may have to check it out. BTW I love the honesty on your blog. Knowing I am not the only one that has been on the brink of crying on a run makes me feel so much better!
I could relate to this post and bullet points. At 53, I decided to use Hanson’s 20 week marathon program for my 1st marathon. It was based on what mileage I felt I could accomplish. 40 miles was the highest weekly mileage. It’s on their website and I also purchased the book to get my pace times etc. I’d never run a marathon before, so I was apprehensive to run 6 days a week. I had a good base of running down anyway, and I was so happy with my training. I too felt like I would never hit my targets when I started the workout, but I did. Every single time. I didn’t know what I could expect on race day. My training goal was a 4:30, my 2nd goal was to get under 5 hours. Since this was my first marathon I decided to go with a pace group. I couldn’t find the 4:30’s so I went with the 4:45. I figured I had nothing to lose. I thought I would find the 4:30’s at some point and catch up with them. Ha. ha. and ha. That never happened, but I had a great experience, never hit The Wall and a fantastic pace leader and I came in at 4:43. I don’t have plans to do another marathon, but I do have plans for a faster half and will use their 6 day week running program. Their program gives you a lot of confidence. Thank you for sharing your story.
Yes, it definitely seemed to work for you but with my work schedule and 2 teenagers and travel, there is no way I could run that many times a week. I need something with more flexibility.
Great overview! I know my legs would revolt at 6 days of running, but I think it’s great that you’ve found a plan that works so well for you.
Michelle @ Running with Attitude recently posted…Weekly Wrap – RtR Week 6
Thanks for the overview! I am currently using Hanson’s Marathon Method to train for my second marathon. It is unlike anything I have done before. This is my first six day week, and I suspect that I will be exhausted, but in a good way of course! And reading this post was definitely my version of reading an uplifting race recap to stay motivated! 🙂
Ali recently posted…When It Becomes That Part of the Semester
Yes – exhausted in a good way is a hallmark of the program 🙂 Have fun and good luck!