For the last three months my life has been taken over by the Hanson’s marathon method. I’ve blogged about a few of the months of training so far, but I thought I’d give a little insight into how the weeks are structured and what training my week consists of.
Monday: This is an easy day, which for me means the pace needs to be between 10-10.40 minute per mile pace. By Monday I have run for 4 days in a row, so my legs are usually fairly tired and I enjoy having an easier session. These runs tend to alternate between 5 and 7 miles depending on if it’s a higher mileage week or not. I will try and get one of my gym sessions in today too, usually Push which is chest/triceps/shoulders and a bit of core to finish. I don’t train legs or back on this day as I need my legs to be fresh for Tuesday’s session.
Tuesday: I head into Tuesday’s with a sense of dread, but I always really enjoy the sessions. The first 5 interval sessions were speed sessions made up of shorter faster intervals, but the last 7 weeks of training are strength sessions made up of longer intervals, but not done as fast as the speed sessions at 8.48mm pace. This week I did 3 x 2miles with 800m easy recovery, for a total of 10.5 miles. The Tuesday runs are pretty long now, between 10-11 miles, but I do feel really good after finishing them. I will try and get to the gym again on Tuesday, and usually train Pull (back/biceps) and core, or Legs and core. I’m pretty tired by the end of the day and ready for that Wednesday rest day.
Wednesday: Rest day. I’ve never appreciated a rest day as much as on this plan. I try to move as little as possible on this day and really embrace the rest, and time off my feet. Going for a dog walk, or walking to/from work is about as active as I get.
Thursday: This is another big session day as it’s tempo time. The tempo runs have been increasing over the weeks. Currently I am doing 9 miles of tempo at 8.58mm pace with a mile warm up and cool down. This is another session I sort of dread, just because of the length of it at pace, but it feels good hitting the paces and I know this session is really important to practice race pace. I am very reliant on my Garmin for pacing though, I find whenever I try to go without it I either run way too fast or slightly too slow- something I need to work on. If I haven’t been to the gym twice already this week then I will go today.
Friday: Easy run. This one is usually a tough one after the previous days tempo session, especially if I’ve done a gym session as well. This is usually around 5 miles and I tend to do it with the other half, it’s one of my easier sessions of the week as my legs are pretty tired. After this I will head straight to yoga for 1 hour, although I haven’t managed to make it the last two weeks as I haven’t had time. It’s not a particularly gentle class which I think would be more beneficial, but I do find it helps me to recover, and I feel good after the class too. This is another potential gym day, and I will either do the second session of the week or third depending on what I have had on that week.
Saturday: This is marked as an easy day, but I usually do my long run this day as I like to combine it with parkrun. The long runs vary between 10 and 16 miles each week, and are done at 9.38mm pace. I try to leave as late as possible from my house, turning up to parkrun just in time for the start as I don’t like to break up the session and stop. I’ll do parkrun and then continue on for the rest of the miles after quickly having my barcode scanned. I find mentally it makes the runs not seem as long, and I’m keeping my number of parkruns ticking over too. I’ve been doing the shorter long runs (10) at Hilly Fields, which is a really hilly route for me there and during the run, and the longer (16) ones at Southwark which is much flatter, and closer to what the race course will be like.
Sunday: This is usually an easy 8 mile run which I do with the other half. My legs usually feel OK after the day before, though I start to feel pretty tired at this point in the week. If I haven’t done my third and final gym session of the week, then I will do it on Sunday afternoon.
So that’s the current schedule. I tend to do either a series of stretches or foam rolling each evening, though I think it’s the strength sessions each week that keep me injury free. I am training for a sub-4 hour marathon, so these paces would go up or down depending on your goals. Running six times a week seems like a lot, but the mileage is so spread out that I feel as though the plan is quite well balanced, and I’ve never been crazy sore or tired compared to previous marathon/ultra training where long runs have dominated the week. I guess the verdict on the plan will have to wait until race day, but so far I am really enjoying it.