I have been asked by several people about the Brooks-Hanson training program I used to get ready for the Boston Marathon. Obviously it worked for me. But, I do want to caution anyone who reads this blog entry about how I used the program that any long distance training should not be started unless you are healthy and have had a physical and discussed the program with your physician. Second, I am not an expert by any means. I am just another runner who is fallible and whose ramblings should not be taken as gospel.
I should also take just a moment to explain a little about my own running. I started running after work in 1985 as a way to stay fit and keep my weight in check. My runs were never more than 3 miles and I couldn’t imagine how I would ever be able to run a 10k let alone a marathon. As the years wore on, I kept running and eventually participated in numerous 5 and 10K races finishing in the back of the pack. But, I was proud to be in shape. Over the years I progressively participated in longer races until I ran my first marathon in 2000.
The other thing is that over the years I had gained a little weight. Nothing crazy. Just the normal 10 lbs for every decade you have lived past 20. I had run 5 marathons by this point and decided that it was time to drop the weight permanently and see if it would improve my running.
I discussed my going into the Weight Watcher’s program with my doctor at my annual physical. He felt I was in good health but agreed losing a little weight would not be bad. With the help of my friend Candace at work, I diligently followed the program and dropped just under 30 lbs. I felt like a new man and noticed those little nagging aches and pains were gone. I also noticed I was able to run 9:30 per mile with relative ease. All good news.
When I decided to run Boston, I wanted to try and find a new training program that would shake up my typical routine and hopefully get me to that sub-4 hour goal. I had heard about the Brooks-Hanson Distance Project on my favorite podcast and read about it in Runner’s World. So, I went to their website to read more about it and look at the training plans. Here is the link:
http://www.hansons-running.com/index.php?option=com_content&view=article&id=63&Itemid=59
You can read about the program and their philosophy on their website. If you choose to use one of the two training programs please note that the only difference between “beginner” and “advance” is that they are based on marathon experience not speed or ability. So, if you are going to use this to run your first marathon, you may want to stick to the beginner program. What you will find out is the program focuses on three “Something of Substance” or “S.O.S” workouts each week. The program teaches your body to thrive on consistency. The three S.O.S. workouts are a speed session, tempo and long run.
I put their program into a spreadsheet that would allow me to know what runs I needed to do each day. The program called for 6 days of running and one rest day. Monday, Friday and Saturday were my days to focus on keeping the pace slow and building up my base and weekly mileage. Tuesday was my speed session day. Thursday was my tempo runs at my marathon goal pace. Sunday was my long run. On Sunday I would always go out at a pace I knew I could hold for the entire run whether it was 8 or 16 miles. It was a simple program to follow. I always took Wednesday as a full rest day.
My speed sessions were broken into two halves during the 17 week program. The first 10 weeks I would run a 3 mile course at my 5K race pace. Since I had run several 5Ks the last couple of years I knew the pace would need to be around 7:35 to 7:45 per mile. The last half of my training up to my taper week, my speed session consisted of mile repeats. I would do 6 mile repeats at my goal marathon pace plus 10 seconds with ½ mile recovery runs between at a 9:30 to 9:45 per mile pace. Both speed workouts are challenging. But, I did notice that my body adapted to the speed fairly rapidly and I was able consistently hit the splits.
My tempo runs were just like any other tempo run you would do in any training program. I had my marathon goal pace in mind and ran that pace consistently. The program has the mileage increase from 7 mile tempo runs to 10 mile tempo runs the last 3 weeks before your taper week. While the workout seemed daunting at the start, I actually began to enjoy my Thursday run as it had substance. Since I was going to be running the hilly Boston course, I made sure there were several good hills in all of my tempo training runs. You should know the marathon course you will be running so you can simulate it when doing your tempo runs as well.
My long run was just that a long run. But, I do have to admit that I did not fully trust the program. So, on two of my long runs that were supposed to max out at 16 miles, I ran a 17 and an 18 mile long run. In hind site, I don’t think it was necessary. But, I felt more prepared as I waited for the start of Boston. I also set a goal to run my long runs at or just slightly slower than my marathon goal pace. What I found as I neared the end of my training was that I didn’t really need to look at my watch. I could do my runs based on feel and found that I was able to be consistent and run my goal pace without much difficulty.
I don’t know if the Brooks-Hanson program will work for you the way it did for me. I also believe strongly that it wasn’t just the training program that enabled me to set a PR in Boston. It was that coupled with my weight loss and mental preparation for the race. As I would run my long runs, I would always envision myself turning onto Boyleston St. and seeing the clock with the time starting with a “3”. I mentally prepared myself to succeed. I think you can do the same thing. Lou Holtz summed it up best when he said, “Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it.”
I hope that this long winded explanation helps you if you are so motivated to try the Brooks-Hanson Distance Project Marathon Training Program. Please remember to check with your doctor before embarking on such and ambitious program. When I started the program I had been a runner for 24 year and had completed 5 marathons. I was far from a novice. Run long and strong my friends.
Here are my training totals:
June 7 – 10.10 miles (1:23:50, 8:18 pace)
June 8 – 6.00 miles (49:35, 8:16 pace)
June 9 – 3.50 miles (28:13, 8:04 pace) – Speedwork, 2 – 1 mi repeats @ 6:57 per mile
June 11 – 7.10 miles (57:27, 8:05 pace) – Tempo
June 12 – 6.10 miles (50:07, 8:13 pace)
June 13 – 6.20 miles (50:48, 8:11 pace)
Total Miles: 39.00 miles 2009 YTD Miles: 991.30 miles
I should also take just a moment to explain a little about my own running. I started running after work in 1985 as a way to stay fit and keep my weight in check. My runs were never more than 3 miles and I couldn’t imagine how I would ever be able to run a 10k let alone a marathon. As the years wore on, I kept running and eventually participated in numerous 5 and 10K races finishing in the back of the pack. But, I was proud to be in shape. Over the years I progressively participated in longer races until I ran my first marathon in 2000.
The other thing is that over the years I had gained a little weight. Nothing crazy. Just the normal 10 lbs for every decade you have lived past 20. I had run 5 marathons by this point and decided that it was time to drop the weight permanently and see if it would improve my running.
I discussed my going into the Weight Watcher’s program with my doctor at my annual physical. He felt I was in good health but agreed losing a little weight would not be bad. With the help of my friend Candace at work, I diligently followed the program and dropped just under 30 lbs. I felt like a new man and noticed those little nagging aches and pains were gone. I also noticed I was able to run 9:30 per mile with relative ease. All good news.
When I decided to run Boston, I wanted to try and find a new training program that would shake up my typical routine and hopefully get me to that sub-4 hour goal. I had heard about the Brooks-Hanson Distance Project on my favorite podcast and read about it in Runner’s World. So, I went to their website to read more about it and look at the training plans. Here is the link:http://www.hansons-running.com/index.php?option=com_content&view=article&id=63&Itemid=59
You can read about the program and their philosophy on their website. If you choose to use one of the two training programs please note that the only difference between “beginner” and “advance” is that they are based on marathon experience not speed or ability. So, if you are going to use this to run your first marathon, you may want to stick to the beginner program. What you will find out is the program focuses on three “Something of Substance” or “S.O.S” workouts each week. The program teaches your body to thrive on consistency. The three S.O.S. workouts are a speed session, tempo and long run.
I put their program into a spreadsheet that would allow me to know what runs I needed to do each day. The program called for 6 days of running and one rest day. Monday, Friday and Saturday were my days to focus on keeping the pace slow and building up my base and weekly mileage. Tuesday was my speed session day. Thursday was my tempo runs at my marathon goal pace. Sunday was my long run. On Sunday I would always go out at a pace I knew I could hold for the entire run whether it was 8 or 16 miles. It was a simple program to follow. I always took Wednesday as a full rest day.
My speed sessions were broken into two halves during the 17 week program. The first 10 weeks I would run a 3 mile course at my 5K race pace. Since I had run several 5Ks the last couple of years I knew the pace would need to be around 7:35 to 7:45 per mile. The last half of my training up to my taper week, my speed session consisted of mile repeats. I would do 6 mile repeats at my goal marathon pace plus 10 seconds with ½ mile recovery runs between at a 9:30 to 9:45 per mile pace. Both speed workouts are challenging. But, I did notice that my body adapted to the speed fairly rapidly and I was able consistently hit the splits.
My tempo runs were just like any other tempo run you would do in any training program. I had my marathon goal pace in mind and ran that pace consistently. The program has the mileage increase from 7 mile tempo runs to 10 mile tempo runs the last 3 weeks before your taper week. While the workout seemed daunting at the start, I actually began to enjoy my Thursday run as it had substance. Since I was going to be running the hilly Boston course, I made sure there were several good hills in all of my tempo training runs. You should know the marathon course you will be running so you can simulate it when doing your tempo runs as well.
My long run was just that a long run. But, I do have to admit that I did not fully trust the program. So, on two of my long runs that were supposed to max out at 16 miles, I ran a 17 and an 18 mile long run. In hind site, I don’t think it was necessary. But, I felt more prepared as I waited for the start of Boston. I also set a goal to run my long runs at or just slightly slower than my marathon goal pace. What I found as I neared the end of my training was that I didn’t really need to look at my watch. I could do my runs based on feel and found that I was able to be consistent and run my goal pace without much difficulty.
I don’t know if the Brooks-Hanson program will work for you the way it did for me. I also believe strongly that it wasn’t just the training program that enabled me to set a PR in Boston. It was that coupled with my weight loss and mental preparation for the race. As I would run my long runs, I would always envision myself turning onto Boyleston St. and seeing the clock with the time starting with a “3”. I mentally prepared myself to succeed. I think you can do the same thing. Lou Holtz summed it up best when he said, “Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it.”
I hope that this long winded explanation helps you if you are so motivated to try the Brooks-Hanson Distance Project Marathon Training Program. Please remember to check with your doctor before embarking on such and ambitious program. When I started the program I had been a runner for 24 year and had completed 5 marathons. I was far from a novice. Run long and strong my friends.
Here are my training totals:
June 7 – 10.10 miles (1:23:50, 8:18 pace)
June 8 – 6.00 miles (49:35, 8:16 pace)
June 9 – 3.50 miles (28:13, 8:04 pace) – Speedwork, 2 – 1 mi repeats @ 6:57 per mile
June 11 – 7.10 miles (57:27, 8:05 pace) – Tempo
June 12 – 6.10 miles (50:07, 8:13 pace)
June 13 – 6.20 miles (50:48, 8:11 pace)
Total Miles: 39.00 miles 2009 YTD Miles: 991.30 miles
6 comments:
Thanks for this info as I was just looking into their program last night. It's not one I had heard much about, so I was curious. Good to hear some positive feedback.
I think weight loss is the key to improving my running as well. I've set a goal to drop 15 pounds before I do another marathon (I've only done one).
Congrats on both your race and your weight loss.
Thanks Blue. It really is a good program especially for runners who have be training for a long time. If you try it out, please let me know how it works for you.
thanks for the great info- i have done 3 weeks of this program for a October marathon- I'm tired, but I feel like a million bucks!
Appreciate this! I am about to start the program near the end of August and am looking for the confidence to embrace it fully. My goal is also to break 4 hours, so it was nice to see someone with approximately the same marathon experience (5) in roughly the same age group (I'm 41), use the program to accomplish what I hope to accomplish. CONGRATS! and thanks again for taking the time to share. It makes a difference.
How is the tempo run that different from the long run if you run them both at MP?
I thought the tempo run was supposed to be faster....
Thanks.
The fine print in the Hansons program (and in articles in RW, Running Times, etc.) calls for tempo runs at marathon pace and longer runs at 45-60 seconds slower than marathon pace.
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