Who the heck are the Hansons, and can I really run a marathon without doing lots of long runs?
Usually, when something sounds too good to be true it is.
But the Hansons Marathon Method completely reinvents the way marathon training has been done for years. It eliminates the drudgery of really long runs, instead choosing to focus your running efforts on speed and economy to get you to the marathon finish line.
This post contains affiliate links. As an Amazon Associate I earn from qualifying purchases. Purchasing via these links gives me a small commission at no cost to you. Please see my privacy policy for more information.
Hansons Marathon Method: The Basics
Keith and Kevin Hanson are brothers who own and operate a running store in Detroit. Twenty-plus years ago they took a look at some of the science regarding long distance running. From that they developed a plan based on the premise that optimal running performance is achieved when running 2-3 hours…and physiological damage is done after that point.
To this end, the Hansons Marathon Method is a high-mileage training plan, but no single run is longer than 16 miles. The reasoning for this is based on the principle of cumulative fatigue. The plan is based on what the Hansons call SOS workouts– Something Of Substance. The SOS workouts are:
- tempo runs
- speed workouts
- strength workouts
- long runs
As the Hansons like to say, their marathon training program teaches you how to run the last 16 miles of the marathon (when most runners fall apart). What a novel idea!
Hansons Marathon Method: What makes it different?
Straight up, this is a radical marathon training plan.
The Hansons’ plan that eschews the traditional long run is radical. I must admit that I was skeptical of the entire premise. The plan requires runners to train six days a week. That is also radical in our fast-paced and efficient society.
Rather than looking at all of the easy days on the calendar and dismissing them as “junk miles”, the Hansons challenge their audience to understand the idea of cumulative effort. Running every day teaches you to run when tired.
Don’t be fooled by the long run topping out at 16 miles. This is a high-mileage, almost daily-running marathon training plan.
Hansons Marathon Method: The Pros
It is a blessedly simple and straightforward plan. There are only three paces to guide your workouts– 5K and 10K paces for speed and strength workouts, marathon goal pace for tempo workouts, and marathon goal pace + 1-2 min/mi for easy workouts.
The book explains clearly the value of specificity. That means that running faster is the best way to make your body learn to run faster. Likewise, running a lot will help your body learn to run a lot. If you like to run, and you like to run every day, keep reading…
Another pro of the Hansons Marathon Method is that is requires no fancy equipment. While there is a very short chapter about stretching and strength training, it is not a formal component of the plan. Let’s face it….most runners like to run. And this plan is all running, all the time.
That said, you don’t have to devote your entire weekend to a long run. For those of us who have weekend commitments that make running for 3+ hours on the weekend a challenge (soccer games, swim meets, other kid activities, church), the plan is fantastic.
Let’s not forget the the afternoon nap required after traditional long runs, too! The no-run-longer-than-16-miles of the Hansons Marathon Method allows you to still have a family life on the weekend.
Hansons Marathon Method: The Cons
There is no way around it. This is a high-mileage program. If you get injured easily, it’s not for you.
The Hansons Marathon Method requires your commitment to running and running only. For the 4-hour marathoner, you may be running two workouts per week that are close to two hours each. Also, with only one rest day per week during the majority of the training weeks, you should expect to be exhausted during training.
For the novice marathoner, I can see that there might be a mental hiccup in truly believing that a 16 mile long run will have you prepared to run more than ten miles more on race day. This is where you just have to trust the training (like one of the Hanson’s wives did, and PRed after having being skeptical of her husband’s training program).
The Hansons have a first marathon method that may be better suited to the training needs of a novice.
Hansons Marathon Method: The Bottom Line
If you love to run and have the discipline to run a lot of easy, fairly slow miles, this is your plan. If you have a work/life schedule that allows you to workout 60-90 minutes a day, most days of the week, this is your plan. If you like simplicity, this is your plan.
Also, this is one of the few marathon training plans that you really must read the book to understand the WHY of the plan. If you choose to follow the Hansons make sure you give yourself the proper background and understanding before you start pounding the pavement.
Not ready for a full marathon? The Hansons Half Marathon Method will help you build up your mileage…and run your best half on the way! It’s not only a smart way to build up to a full marathon, but it’s a great achievement in and of itself.
Prefer a Different Marathon Training Plan?
See my full reviews of:
Karen Shopoff Rooff is an ACE certified personal trainer and health coach with more than 20 years’ experience running marathons and ultramarathons. The Marathon Finish Line blog is for informational purposes. Please seek advice from a medical practitioner before engaging in a new fitness program.