Run your first marathon or your fastest with Hansons Marathon Method, the revolutionary training program from one of the best running teams in the world, the Hansons-Brooks Distance Project. In Hansons Marathon Method, the coaches of the Hansons-Brooks Distance Project reveal their innovative marathon training program that has helped thousands of runners become true marathoners and smash their personal bests. Hansons Marathon Method tosses out mega-long runs and high-mileage weekends--two old-fashioned running traditions that often injure and discourage runners. Runners using the Hansons method will gradually build up to the moderate-high mileage required for marathon success, spreading those miles more sensibly throughout the week. Running easy days mixed with precisely paced speed, strength, and tempo workouts, runners will steel their bodies and minds to run the hardest final miles of the marathon--and finish strong. In this new second edition, the Hansons program welcomes newer runners with a new Just Finish program featuring a simple schedule of easier running and lower mileage. The Just Finish program sets up first-time marathoners for an enjoyable marathon and a lifetime of strong, healthy running. Hansons Marathon Method will prepare you for your best marathon:
- Sensible weekly mileage based on science, not outdated traditions
- Effective Hansons speed, strength, and tempo workouts paced to achieve your goal
- Crucial nutrition and hydration guidelines to run strong for the whole race
- A smart and simple Just Finish program for new runners and marathon first-timers
- Detailed training schedules for experienced and advanced marathoners
Autorentext
Luke Humphrey
Inhalt
Foreword by Ben Rosario
Acknowledgments
Preface
Introduction
PART I - THE APPROACH
1 Hanson Training Philosophy
2 Marathon Physiology
PART II - THE PROGRAM
3 Training Program Components
4 Hansons Training Plans
5 Schedule Modifications
PART III-THE STRATEGY
6 Selecting Race Goals
7 Supplemental Training
8 Marathon Nutrition and Hydration
9 Marathon Recovery
10 Marathon Gear
11 Race Tactics
12 Post-Race: What Now and What Next?
Appendix A: The Elite Program: Hansons-Brooks Distance Project
Appendix B: Training Plans Annotated with Supplemental Work
Appendix C: Sweat-Loss Calculator
Index
About the Authors