I’ll be running the 2013 Carlsbad Marathon in about 12 weeks. I’ve been training for about two weeks and finally beginning to feel I’m back in a nice routine and flow. I still think I’m many weeks from regaining the fitness I lost over the summer, but feel I’m gradually getting to where I need to be.
As I mentioned in my previous post, I’m going to be changing my training from the FIRST method to Hansons Marathon Method. It is not a radical shift in philosophy, but there are some considerable differences. Here are the major differences:
- I’ll be running 6 days a week instead of 3 days.
- Cross-training is limited, whereas, the FIRST method incorporates 2 days of cross-training. However, I may do some mountain biking once or twice a week.
- I’ll be running more miles, averaging over 50 miles a week and topping out at 63 miles. Under the FIRST method, I topped out around 45 miles.
- The long run tops out at 16 miles, which is hard for me to accept. Under the FIRST method, I routinely ran 20 – 24 mile long runs.
- Tempo runs are done at marathon pace, but are longer.
- The speed work is similar, but Hanson incorporates longer strength intervals toward the second half of the training plan.
So although I had success with the FIRST method, I felt if I wanted to get better, then I needed to change my training plan. Hansons has had a lot of success with their runners (e.g., Desiree Davila and Brian Sell) and they have put their training principles to the test since the early 90s, so I decided I’d use the method this marathon season. Their philosophy is based upon what they call “cumulative fatigue” where the accumulation of fatigue over days, weeks, and even months of consistent training will lead to better marathon times. Cumulative fatigues results from repetitive training that doesn’t allow for full recovery between training days.
Below is my training plan using Hansons method. I plan to run 6 days a week, with Wednesday being my day off from running. There are two speed sessions per week, intervals on Tuesdays and tempo runs on Thursday. The long run is every other week, topping out at 16 miles – which will be difficult to adhere to, but will try to. Strength training will comprise of kettlebell training as well as some yoga to keep a little limber.
I’ve incorporated a 10K race in mid-December. Otherwise, that will be my only race leading up to Carlsbad. My goal is to finish the Carlsbad Marathon in under 3:15.
As I progress in my training I’ll provide updates at least once a week as well as provide more insight into Hansons’ method.