As I mentioned in my last post, I'm tentatively planning on running the Meia Maratona Internacional de São Paulo and the Maratona Internacional de São Paulo in February and April of 2017.
I've become extremely curious about Hanson's Marathon Method. Although I love the idea of plans and checking things off a list, my body is pretty temperamental and gets to dictate what I am doing for the day. A set plan has never worked out for me, though I've always been able to run the distances that I wanted without using a plan. Have I ever told you that it took me a full year to run a couch to 5k? I'll explain more about that in another post.
But anyways, I'm curious. Some bloggers/runners I admire are always quoting Hanson's, so today I read a little more about it and adjusted the Hanson's beginner marathon plan to be in kilometers.
The Hanson's plan is very technical and specific—you should not be running faster or slower than the given goal pace for every single run. Of course the pace is adjusted for where you are at (see this handy Hanson's pace calculator). The idea is that you will be tired all the time, but not overtraining. If you are running too fast, you'll end up overtraining, burning out, getting injured or sick, etc.
Here are my training times calculated at a marathon goal time of 4:00:00. I've never run a marathon or even a half before, but these times look doable for me. When I run easy, I run 6:30-6:50 per kilometer. The speed workouts also look right for where I am right now.
The most intimidating thing is the time commitment. 7-10 hours per week or more! I do have a lot of free time, but I will have to cut some of the things I do in order to make space for training.
The plan is 18 weeks, and it doesn't look tough until week 6 or 7. So in the meantime, I'm going to focus on lifting, core strength, and speed workouts (those really intimidate me and always have).
Have you ever trained for a marathon? Did you use a plan? If so, what worked and what didn't?
I've become extremely curious about Hanson's Marathon Method. Although I love the idea of plans and checking things off a list, my body is pretty temperamental and gets to dictate what I am doing for the day. A set plan has never worked out for me, though I've always been able to run the distances that I wanted without using a plan. Have I ever told you that it took me a full year to run a couch to 5k? I'll explain more about that in another post.
But anyways, I'm curious. Some bloggers/runners I admire are always quoting Hanson's, so today I read a little more about it and adjusted the Hanson's beginner marathon plan to be in kilometers.
The Hanson's plan is very technical and specific—you should not be running faster or slower than the given goal pace for every single run. Of course the pace is adjusted for where you are at (see this handy Hanson's pace calculator). The idea is that you will be tired all the time, but not overtraining. If you are running too fast, you'll end up overtraining, burning out, getting injured or sick, etc.
Here are my training times calculated at a marathon goal time of 4:00:00. I've never run a marathon or even a half before, but these times look doable for me. When I run easy, I run 6:30-6:50 per kilometer. The speed workouts also look right for where I am right now.
Marathon Training Paces
| ||
Goal Pace
|
05:41 /KM
|
10.5 kph
|
Strength Workouts
|
05:35 /KM
|
10.7 kph
|
Speed Workouts
|
05:00 - 05:13 /KM
|
11.5 - 12 kph
|
Easy Days
|
06:19 - 06:56 /KM
|
8.6 - 9.5 kph
|
Long Runs
|
06:00 - 06:56 /KM
|
8 - 10 kph
|
The most intimidating thing is the time commitment. 7-10 hours per week or more! I do have a lot of free time, but I will have to cut some of the things I do in order to make space for training.
The plan is 18 weeks, and it doesn't look tough until week 6 or 7. So in the meantime, I'm going to focus on lifting, core strength, and speed workouts (those really intimidate me and always have).
Have you ever trained for a marathon? Did you use a plan? If so, what worked and what didn't?
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