Most people that even dabble in distance running have heard of the Hanson marathon training plan. If that doesn't ring a bell you probably know it as the one that peaks with a long run of 16 miles. Psychologically I was skeptical and still am but I get it. Run 6 days per week with mileage in the mid 50's to 60 and flank the 16 miler with strength / speed workouts and 10 mile tempo runs at race pace.
To be completely honest I'm beat down and almost obnoxiously sore. A lot of my soreness is the result of some nagging ailments stemming from my second marathon training cycle this year combined with running / racing through the summer including a half marathon, the Blue Ridge Relay, and a number of 5Ks / 10Ks. I know that's normal for some of you but this old body needs a break and I have every intention of taking one beginning November 15th at about noon...
What I like about the program:
1. Structure. Every training program has some semblance of structure but they are generally predicated on getting miles in during the week leading up to the long run. If you progressively work your way up in mileage you will successfully complete the 26.2 miles. The Hanson plan is more programmatic in that there is a lot more focus on pacing which is critical if you have goals that are time specific.
2. No 20 milers. Nobody in their right might enjoys a 20+ mile run, not to mention it takes the better part of 3 hours. I followed the advanced plan which included 3 runs of 16 miles. The first one was probably the toughest but by my final 16 miler I felt stronger despite running on tired legs and I was able to crank these out in a couple hours and get on with my day.
3. I feel stronger. Despite feeling a bit fatigued and worn down its seems as though my body has adjusted to this continuous cycle of depletion and semi-recovery which has given me the strength to run well even on tired legs. When I was training the traditional method of building up to the long weekend run I generally felt fresh going into my long run but in the later stages there was an uncomfortable feeling of my body wearing down to the point that I worried about my sloppy form leading to injury.
What I don't like about the program:
1. Running 6 days per week. Let's face it, that's the heart and soul of the Hanson plan but it sucks. Not so much the running 6 days per week but getting in the prescribed workouts in the right order at the right pace to reap the benefits of the cumulative fatigue and depletion followed by limited recovery. Having a family, three kids, coaching sports, and a career make this especially difficult.
2. Psychological disadvantage of no 20 miler. I was tempted to extend one or two of my 16 milers into 18 or 20 just to say I did it but decided to stick with the plan. I have to admit I'm nervous about dropping another 10 miles onto my longest run and psychologically I really missing having a few 20 - 22 milers under my belt.
3. Limited recovery. I'm honestly just tired of being sore. I'm still dealing with a pretty nasty case of plantar fasciitis so it's not all about the plan but it's gotten to the point where I was marking off the run days to get to my rest day. And during the bulk of my training I would have a bucket of ice water waiting on my feet and calves when I got home.
Considering I haven't actually raced yet I can't exactly speak to the results of the Hanson training method to make a legitimate case for which plan better prepared me. Once I cross the finish line, God and my legs willing, I should be able to answer the burning question in my mind which is how is 26.2 miles going to feel after long training runs of only 16 miles.
Regardless of my personal experience on race day I would not recommend this plan for beginners. And by beginners I mean folks that haven't run at least one marathon or that don't have a solid running base to build from. In my opinion if your body isn't accustomed to running fairly regularly it's just too much structure too soon that is dependent upon pacing and tempo runs that really grind on your body. There are plenty of plans out there that will get you to the finish line which in and of itself is no easy task. I believe the Hanson plan is better suited for runners with specific time targets in mind. At the end of the day just pick your poison because there's no shortcut to running 26.2...
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