Hanson Brothers Marathon Method - no more than 16 miles for a long run (Page 2)

brigby1-

You may well be right re training vol vs LR length.  I've no real running background prior to getting into tri ~4yrs ago, so I may well be drinking the 'LR KoolAid".  While my 1st marathon was run almost as a stunt on silly-low training vol (~200mi TOTAL over prior 4mo), others have been more traditional builds to 45-50mpw & 20mi LR(s).  Plus some S/B as XRT. 

Must admit my 1st thought from this thread's title was also of the hockey Hanson Brothers.  But then I've always been a big hockey fan.  (Go Red Wings!)

Full disclosure -- I'm looking to finish in under 4:30..goal is to keep around 9:50pace ... slow turtle for many of you but runnings never been my favorite -I'm in the minority that wants a longer swim -- I want to finish and still be able to walk..not killing myself for some magic pace.

I'm following the Hanson method for my 2nd marathon (MCM in 3 weeks).  Doing my final 16miler tomorrow and I've been thrilled with the plan.  I've been training with some other people using a more traditional 4x week - long run at least 1/2 of the weekly mileage and they've been dropping like flies from injuries etc....  Plus..they have nothing left after their long 20 mile runs and can barely move the next day.  I feel great after 16 and then do recovery run of 5 the next day and 6 miles of speed work on Tuesday.  

I'm speed has improved (just PR'd in a sept. HM) no injuries and I'm feeling strong going into the marathon.  

I just missed out those Hanson Brothers, so was confused by why anyone would be thinking of the musical group.

You know, this actually sounds like a lot of people on the site. Well, the running at least.

http://www.hansons-running.com/training-plans/half-marathon-training-plan/

I posted their half marathon plan.  I have a few questions if anyone could answer them.  I have read the Competitor Magazine article and was intrigued.   As a triathlete could you follow this plan or is it different for a triathlete?  

On the regular days what is the pace?  easy?

Speed and strengeth workouts what are they?   I know the speed workout is done at 5K pace and strength is 10 secs faster than your HM pace.    But what are the specific workouts for speed and strength?   

I think this is the bind. Although it's certainly possible to do a marathon on lower mileage and a relatively short build, it's an inherently risky business. If the long run makes up a really high percentage of the weekly mileage, then it's likely to wipe you out, o cause injury. If the long run is no more than 16, then there's a greater risk of being ill-prepared to run 26 miles in the race. Higher mileage gets around these problems, as you can do a long run and have it be a smaller proportion of the overall volume. But of course it takes a long while to build the base to survive a high mileage plan, and many don't have the time. There are many ways to skin a cat, but however you do it, a marathon is a demanding undertaking.

So I guess it's a good things that half marathons have boomed so much in recent years, as it's far more feasible to prepare adequately for a race of that distance. 

Mike,  possible to answer these questions?       Brent

Not sure about the HM but for the marathon plan.. if it's not a long run/tempo run or speed work then it's at an easy pace.

Speed work for marathon was 1mile wu/3 miles broken into 6x800 or 12x400/1 mile cd (basically Yasso 800s)

Strength work is 1/2 -1 mile wu/6 miles broken into 2x3 miles or 3x2 miles or mile repeats all about 10 secs faster than marathon pace, 1 mile cd.

Puttin' the foil on coach.

Thanks for the response.  I think I have it...i guess one last question....what is the actually pace for the long run?  

I also sent a question on the Hanson Bros site in regards to triathlon specific training and they responded that they dont have any program at this time.