My marathon training plan has officially started. I’ve been going back and forth in trying to determine which marathon I would be aiming for. Originally I had said I was leaning towards the Greensboro, NC marathon on October 18th. This would have been a great marathon but I felt like I really needed a few extra weeks of training. I don’t want to rush it.
I start scanning marathon’s around me and noticed that the City of the Oaks Marathon was on November 2nd.
This gives me a little more time to train and isn’t quite as close to Chicago. It was a win win.
I finally dug through my training plan last night, staying up probably much later that I should have, and have finalized my training for the next 15 weeks leading up to the marathon.
I created a spreadsheet to help organize the schedule and paces. One of the things I really love about the Hanson’s Marathon Method is the fact that it doesn’t leave any guessing room. I know exactly what pace I need be around for each run, even the easy days.
I have based all of my paces off a BQ. Based on the finishing times listed in the book the aim would be a 3:30 marathon. That would allow me to have a little “wiggle” room and hopefully help my chances of actually being able to enter the Boston Marathon should I qualify. Again, as you know from the goals I have stated I do want to qualify, but it is also my stretch goal. If I am only able to PR I will be happy with that.
Monday morning was my very first run on the plan. 6 easy miles. The book breaks down your easy runs as two different types. That is why you see two different paces listed. One is about 1 minute slower than marathon pace is the other is a little over 1:30 slower. It doesn’t specify when to do each, but more to go off feel and what you did the day previously.
The first day since I hadn’t yet done a workout, I went for 1 minute slower than marathon pace. It was honestly hard for me to keep the pace. I had to put a lot of effort into making sure I was controlling myself throughout the run. Setting a pace for easy runs is probably a really great thing for me. It MAKES me slow down. Even when an 8:30 feels easy, it doesn’t mean I should be running that pace.
The Hanson’s method is divided into several types of runs:
- Easy Runs
- Speed Workouts
- Strength Workouts
- Tempo Runs
- Long Runs
They each have their own purpose and each week progressively builds on the last. I started a couple weeks in since my marathon is in 15 weeks, but thankfully since I have been doing a 10k speed plan it has helped me get in many of those early workouts already.
There is always some nervousness and doubt when beginning a new cycle of training. Do I have what it takes? Can I hit the workouts? Do I have enough time?
At the end of the day, I’ll never know. I do know that if I never try I will wonder always if I have it in me. It’s time to take the chance, to believe in myself and to give it all I’ve got. If I am doing it the right way and the smart way then I’m giving myself all the tools for success.
So here we go….
What plan do you follow?
When is your next race scheduled?
LOVE this. It’s SO detailed which is what I love. I usually take a basic plan I find online and tweak it to fit my schedule/needs for the upcoming race and incorporate certain workouts into the recommended distances. I need to get started on my fall race training schedule!
I am a detail person so I love making things like this, plus there is no question on exactly what I need to do.
I haven’t done the hanson’s method but it looks like an interesting plan. The back to back weekends would be a mental stretch for me since I’m used to doing the major long run saturday with only a short recovery sunday or complete rest. I’m creating my own plan for nov 23. And you are right on target with keeping the easy runs slower since that’s how you build the strong aerobic base it takes to get through the 26 miles!
Look forward to seeing your plan! I tweaked this one a little bit but mostly it is the same as in the book I just had to switch around my rest day due to my schedule.
I love your spreadsheet! I just ran a photo copy of the plan from the Hanson’s book 🙂 I may spend some time this week doing the same. I have been going back and forth about which time goal to use for my pacing – my BQ stretch time goal (3:30) or a more achievable time goal (3:45). Ultimately, I chose the stretch goal as you did. I can do the 8:00 pace for a half marathon, I just need to build the endurance to do it two times in a row.
I see you moved your off day from Wednesday to Friday. After the speed work on Tuesday nights, I really need that off day on Wednesday. My calves are very tight after speed work and 5k races.
Are you concerned at all about 6 days a week vs. 5? In my initial 8 week test of the plan, I found some weeks I was skipping Monday runs as a 2nd day off. I am not planning on doing that now that I have officially started, but I do have concerns about my recovery and energy levels.
Last question – Do you have any shorter distance racing in your ramp-up to the marathon? I have a half planned on Aug 24th, but I may throw in some 5 and 10k’s too. I like racing and find that 18 weeks without a few shorter races starts to become a grind.
Thank you! 🙂 I have gone back and forth myself but decided to go for the BQ and then if I have to drop back that is fine. It is my stretch goal but I am going to train for those paces.
The only reason I moved around my rest day was due to my schedule. It just works better for me that way and I like having a day off before my long run.
I have usually always run 6 days a week so I am used to it. I find that if I really take the easy days EASY then it is doable! I just finished up an almost 11 week 10k plan that focused all around speed so I am used to the intense workouts followed by easy running. The difference now is that I am really focusing on taking my easy days much easier. We will see how it goes I know my body will get tired and it is a little bit concerning with no step back weeks like I am used to, but we will see!
I actually have 3 smaller races tentatively planned right now, 5k, 10k and half. I say that because I am hopefully getting ready to start a new job and that can change my schedule around from what I had originally planned so I am just trying to go with the flow right now! 🙂
I agree that it can be hard to slow down for the easy runs. Once your mileage gets higher it will probably feel much better to go slower! Even though I can usually do an easy run at a 8:30-8:45 pace, when I was running 60 miles a week my easy pace naturally become more like a 9:30. You want to save your legs for those tough workouts!:)
So true Lisa! I know I will begin to look forward to those easy days!
Woo this is an intense schedule! Good luck!
Thank you!
Wow I love this schedule and how everything is broken down, it makes it a lot easier to see/do. I think if I get through my half (I’m doing the Rex healthcare half!) I will have to look in to the Hanson plan. Good luck with the start of your training plan!
Hanson’s just released a “Half Marathon Method” book a few months ago. It is laid out the same way.
Yes I love having things broken down so there aren’t any questions!
It seems like maybe your longest run of 16 is way too short? Thoughts?
Hanson’s method does not believe in going over 16 miles as your longest run. The main reason behind this is that they believe that long runs should not exceed 25-30% of your weekly mileage. Therefor if my mileage is not going over 55-60 miles then the longest run I should do is 16. They also believe that a 2:30-3 hour cap should be enforced on long runs because they believe anything over that offers no physiological benefit and may lead to over-training injuries and burnout.
I have to admit I was a bit skeptical when I first read it and that worried me, but I began others who had amazing PR’s with this plan and no one seemed to have a problem with the 16 mile cap. In my last training I ran one 20. We will see how it goes! 🙂
Thanks for your quick response! Good luck! I am doing Chicago in October and have been burdened in the past with hamstring injuries. (I’m 49 and it seems like this is my new area of weakness!)
I have to bump up very slowly. Hope you qualify! 🙂
Good luck in Chicago! I LOVE that race! I hopefully will be there watching my husband and father-in-law run it this year!
I have concerns with the 16 mile long run too. But it is more about the mental than it is about the physical. I know I can run 26.2, but I keep thinking I want to do close to this distance to reassure myself.
The one point that Hanson’s pushes is the “cumulative fatigue” in their plan design. So running the 16 miles on a Sunday after a long hard week and without a rest day prior, it is more like running the last 16 miles of a marathon – and not the first 16. We’ll see how true that feels when I get there…
For my last two marathons and where I qualified for Boston, I hired a coach to write a custom plan. My plan involved one speed workout (usually a 10ish mile run w/ the middle 4-5 miles at tempo pace with tempo being between 10k and half marathon pace) , one hilly run, and one long run with marathon pace miles at the end- the other 3 runs were super easy and no more than 5 miles. I maxed out at around 55 miles.
I have heard good things about the Hansons plan too- a lot of runners have had success with it, I just dont think personally I could handle that much mileage.
That is awesome that you BQ’d! I am hoping that this plan works out as I am hoping. It is worth a shot and their strategy and explanation of every run really makes sense. Here goes nothing! 🙂
Good luck on working towards your BQ! I’m excited to be able to follow along with someone also doing this plan.
Thank you Rebecca 🙂
I’ve heard Hanson’s is great! I might try it next training cycle. I am just so nervous about not having at least a 20 mile run!
I honestly was very nervous when I saw that as well. I’ve seen so many people have great results so hoping for the same!
you got this! can i be her Boston sherpa when you qualify?
Of course!!!
Hi Sara!! I LOVE that you did your training on an Excel spreadsheet with colors – I do the same thing 😉 Quick question – I saw that you switched around your long run from Sunday to Saturday. Did you find that it worked okay doing that? This is my first time training for a marathon and would prefer my long runs to be on Sat as well but am nervous about the switch around. Thanks!!
Hi Julie! Love to meet a fellow excel lover! Yes, I did move my long run’s to Saturday just because that’s how I have always done it. I didn’t notice any difference and was still able to have really good training from it! Good luck to you on your training! What marathon are you running?
Hi Sara! I know this post is a little old, but I’m planning on using the Hanson’s advanced plan to train for my upcoming marathon in March and am hoping for a BQ, too. I’m so glad I stumbled upon your blog! I love how you broke it down week by week and workout by workout. It definitely makes me more confident heading into training next week-I’m so inspired by your running journey!
I’m also a second year med student and reading about your husband’s experience running through med school and residency is also really encouraging. 🙂
I have a question about tempo runs (that may seem kind of duhhh haha): I was planning on doing mine on the treadmill to ensure I’m hitting the right pace and because I’ll be training through the winter (I live in upstate New York…), but I saw that you recommend doing tempo runs outside. When you did yours outside, did you plan out a specific route and try to keep even splits or run them on the track? I’m just trying to plan ahead!
Thanks so much, and congrats on your PR at Chicago! That race is for sure on my bucket list!
Hi Meghan! That’s so exciting that you’re using Hansons! It’s a great plan and can yield some amazing results!
In terms of the tempo runs I say to do most of them outside because learning the pace is really important for race day. However, I probably did 3-4 of my tempo runs on the treadmill during my training for various reasons so it’s not a bad thing! I would suggest at least trying to get a few longer ones done outside just so your body can get used to the pace. I had to do mine in the early mornings before the sun came up, so I had a mile long road not far from my house that was well lit that I did most of mine on. I tried not to be obsessed with my watch the entire time during the tempos but try to keep it close. Some days were great and some days weren’t, but that is to be expected!
Boston will be the first race I’ve had to train for in the winter because usually I Just run a fall marathon, so this will be a new experience! Please feel free to shoot me at email saralovingontherun{at}gmail{dot}com if you have any other questions! Good luck!!!
Hi Sara,
I’ve been reading your blog now for a while and enjoy it very much. I’m planning on running a spring marathon (my second), and have decided to use the Hanson marathon. My first marathon was in 4:08 just over a year ago. I trained for a second marathon with a goal of 3:45, but injuries and life got in the way just before the race so unfortunately it didn’t materialize like I hoped. However, I want to try for a 3:30 marathon this spring (a BQ time for me). I know it’s a big jump, but I feel if I put in the work I have it in my.
I see you made that super impressive jump with your marathon times too. I’m curious as to what stage or level you were at with your running before you started Hanson marathon training? Were you doing runs relatively around the paces you were going? I’m planning on completing relatively easy runs until marathon training begins while also working on strength training.
There’s some who think a 3:30 goal is too much of a jump, but why not try? Anyways, just wanted to see if you had any thoughts/insights and thanks for the great blog posts 🙂
Hi Dee! I tried to respond to this yesterday but just realized the response doesn’t look like it went through. If you get this twice I apologize. I am so excited that you have decided to use Hansons! I think your goal is a big goal, but definitely doable! Most people thought I was crazy when I wanted to BQ with my last marathon a 4:38. I knew it was a long shot, but I knew if I didn’t try I would be disappointed. Even if I hadn’t succeeded I would have been heading in the right direction!
I was not in BQ shape at all when I started, but I Focused on speed for a bit before going into my marathon training. I think this helped some but most of it came from just day in and day out, putting in the work! I can’t wait to hear about your training! Feel free to email me at saralovingontherun{at}gmail{dot}com if you have any questions!