Coach, Athlete and author Luke Humphrey from the Hansen’s-Brook Distance project and Hansen’s Coaching Services joins us today to talk about how to get into marathon running. Whether you are a new runner or experienced short distance runner this episode, and their book, will help you make the jump to distance running with less injury and better results.
if you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate … there are bonus episodes and bonus goodies if you do, your donation helps fuel better audio gear, more guests, and higher quality episodes.
DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE
RSS/Play Live/Google: http://consummateathlete.wideanglepodium.libsynpro.com/
Show Sponsor
Smart Athlete 3 Month 100% Made for You Endurance Training Programs
Social and Links
Get the Book – Hansons First Marathon Step Up to 26.2 the Hansons Way
Luke Humphrey with Keith and Kevin Hanson
TOPICS AND LINKS FROM TODAYS SHOW:
BIO
Why 16 miler?
= frequency and weekly important
= recovery to train again
= very long
– What type of runner should be looking at a first marathon?
– more people in sport, and new to running.
- if never run need to give time to build up
- 5 days a week , 30-50 miles a week
- Week vs. one day volume –
– How do you classify workouts?
– Hansen philosophy
=> EASY vs. SOS (HARD) Running
=> EASY running is not hard(!) – time in feet . 1-1.5 – 2 slower than
=> run in range, not at limit
A) SPEED
– 12 x 400 or 8 x 600 or 3 x 1mile (3miles of work)
b) later in plan
strength wo => 10sec/mile faster than marathon (not 1/2marathon)
– 3 x 2miles, 3-2-1 to get 6miles at pace
c) TEMPO – Marathon pace 4-10 miles (could be 2 x 4 mile)
d) Long run – both slow and SOS but long so take focus/difficult
Setting goals for first marathon
=hard without a PB/benchmark
=book has questions to tlook at self
= take 5k into calc -> try to beat ( tweak if good/struggle w. distance)
= Tempo workouts to prepare and gauge off workouts
= Want it to be positive
“Point of the plan is to get tired, but no so tired you get hurt”
– What about the other stuff ( strength, intervals, terrain, etc)
= match course demands (hilly course)
= strength as interested/needed
= careful with speed wo on track
– Peaking / Specific phase before the big marathon race?
= mileage pretty consistent (still 5 / week, slightly less vol/intensity)
= don’t cut too much too soon
= nutrition – watch matches decreased load (not as much as build week)
= “EATING TO THE DAY”
= ok to ‘carbo load’
= 3miles or 30min whatever is less day before race
