Hanson's Half/Full Marathon Clinic #1

Hanson’s Training Clinics: Session 1 : 

Hanson’s Training Clinics: Session 1 Training philosophy Selecting race goal Schedules Workouts Presented by: Luke Humphrey, MS, CES Owner, Hanson’s Coaching Services Member, Hanson’s Brooks Distance Project www.hansonscoachingservices.com

Hanson’s Training Schedules: Training Philosophies : 

Hanson’s Training Schedules: Training Philosophies Moderate to high weekly volume Consistent running (4+ days/week) Long Runs Tempo Runs Strength Runs Speed Runs

Weekly Mileage : 

Weekly Mileage The half and full marathon are primarily aerobic events. The best way to way to increase aerobic capacities is through moderate to high weekly volume Completion of longer distances is possible, but this program is to make the experience the best possible.

Consistent Training : 

Consistent Training By running at least 4 times a week you: Make it easier to accumulate mileage Continually build upon fitness Aren’t training to complete workouts and long runs By training at a moderate to high volume for 3-4 months you give yourself time to maximize all phases of training.

Long Runs : 

Long Runs As with many training programs, long runs are an integral part of the schedule Unlike other programs, the long runs are merely a part of the overall schedule, instead of a primary focus. This will be discussed further, later on.

Race Pace (Tempo) Runs : 

Race Pace (Tempo) Runs Extended runs at goal race pace serve as: Weekly efforts at learning race pace Up to 6 miles for the ½ marathon Up to 10 miles for the full marathon Extended period of time at race pace that allow muscles to adapt to race needs. Longer tempo runs, including warm up and cool down, will double serve as a secondary weekly long run

Strength Intervals : 

Strength Intervals Longer intervals run slightly faster than goal race pace. 10 seconds per mile faster than goal race pace 6x1 mile, 4x1.5 miles, 3x2 miles, 2x3 miles These help the body to tolerate fatigue Boost the ability to clear lactic acid Maintain training balance

Speed : 

Speed Shorter intervals run at 5k/10k speeds 12x400 meters, 8x600 meters, 6x800 meters, 5x1000 meters, 3x1600 meters, etc Maximize the top end of the aerobic ceiling Build the foundation for more race specific training later on

Where it all fits : 

Where it all fits Easy runs, warm-ups, cool downs, most long runs fit in the green zone, where blood lactate levels are minimal. Tempo runs are at the lower end of the yellow zone, where there is BL build-ups, but the levels remain steady Strength intervals are at the upper end of the yellow zone, where BL accumulation is more pronounced. Speed Intervals are in the red zone. Here is where blood lactate accumulates rapidly and the maximal aerobic capacity is stressed.

Selecting a race goal : 

Selecting a race goal The Importance of selecting a race goal. Different scenarios for race goals Specific race qualifying goal Boston Time Milestone Sub 4 hours, sub 3 hours Just to finish

The variables of goal selection : 

The variables of goal selection Current training and training history Current personal bests Your training availability and ability Time from now until race

Using a race equivalent chart : 

Using a race equivalent chart Probably the easiest way Try to use multiple races and distances to discover any trends. Races closer to the goal race will be more accurate than shorter races. Establish a baseline for training.

Sample Chart : 

Sample Chart Equivelant paces, not actual pace. A 22:00 5k is equal a ~1:42 ½ marathon or a 3:35 full marathon.

The Schedules : 

The Schedules 18 weeks in length Start with a few weeks of just easy runs for the beginner. Should be running in some fashion already Progress through several weeks of speed workouts and progressively longer tempo runs Later on, transition from speed to more race specific strength intervals and continuing the tempo runs. Last few weeks, the mileage reduces, then finally the intensity decreases before the goal race.

The Workouts : 

The Workouts Use the charts in the packet to select the workouts. The workout progression should follow as they are listed in the packet Extra weeks Use workouts that will make you more confident Speed workouts in the 3-7 minute/interval range will provide the best stimulus. Strength intervals in the 15-20 minute/interval range will provide the best stimulus.

Workouts : 

Workouts Tempo Runs Progressively longer Important to focus on proper pace The staple of endurance training Long Run 16 mile philosophy The science behind

FAQ’s of Session 1 : 

FAQ’s of Session 1 Is the schedule set in stone? How do I incorporate races into the schedule?