Hansons Marathon Method: A Renegade Path to Your Fastest Marathon

260 Pages·2012·5.29 MB·English

by  Luke Humphrey, Keith Hanson, Kevin Hanson

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CONTENTS
ForewobryKd esv iann dK eiHtahn son vii
Acknowledgments ix
Itnroduction xi
PARTI -THEA PPROACH
1 HansonTsr ainiPnhgi losophy 3
2 MarathoPnh ysiology 17
PARTI -ITHEP ROGRAM
3 TrainiPnrgo graCmo mponents 39
4 HansonTsr ainiPnlga ns 85
5 PrograMmo difications 103
PARTI l-TlHES TRATEGY
6 SelectiRnagc eG oals 117
7 SupplementTarla ining 129
8 MarathoNnu tritiaonnd H ydration 147
9 MarathoGne ar 175
10 RaceT actics 195
11 Post-RaRceec overy 207
Aftrewodr 215
AppenAd:iT xhE el iPtreo grHaamn:os n-sBroDoiksst aPnrocjeec t2 17
AppenBd:Si wxe aLto sCsa lculator 234
Index 235
Aboutth e Authors 241

FOREWORDS
TheH ansoMnasr atMheotnh hoadbs eeanw oriknp rorgesfsos re veral
decasd.Ie n1 97a8f,t reurn nimnyfg i rmsatrt ahoInb ,ec amaes pnoge
foarn yi nofrmatiinovno ltvhimena gar thoWnh.aI tf oundw erceo oike­
cuttaeprp roarcehperso dfurcoemd publtiopc uabtliiocnaa ltwiaoyns,
incluad lionngrg u nt hawta su sual2l0ym iliensA meripcuabn lica­
tioannsd 3 0k ilome(t1e8rm.si6 l eisnf) o remiaggnza ineIcs a.m teo
fintdh ree asionbnge hindl otnrhgui pnsr ersicptwiaossn i mpTlhee:s e
distawnecrereso unedv,en nu mbeTrhsta.'r si g,th hteei rsn o support­
insgc iejnuctsei fytihnogds ieas nctesj,u scton vneiecneT.h at realiza­
tiowna sa h ugwea ke-cuapfl lo r Iuk sn.ei wfa ltlh easpep roatcoh es
marathon trajiutnsg iuenssgw owretkrh,eeI nn eeded to wciotmhe up
someitnhg mtahdabtee ttseern se.
The HanMsaornast hMoent htoeda cah estsr ataengdsi cci ein­tif
callgyr oundaepdp rotaoce hv erytfhriontmgh leo ng trosu pne ed
worktostu op aciLnugk.He u mphrheayas r tfcuolmlmyu nictahteesde
trainmientgh odtsh ibisono ka,n swegr hiunndroefdq su estions we
reicvefer ormu nneornas w eelkyb asIisna. d dittioso ene itnhgpe o s­
itirvees uflritsst haansad n e lirtuen nheerh ,a sa ne xtseinvbea c­k
grouinned x ercpihsyes ioloognyl.hy a hNseo t tr ulliyv tehdHe a nsons
MaratMheotnh odh,e baiulstsq ou alitfoei xepdl tahisenc iebnechei nd
thipsr actaipcpoaralc ht rtaoi nIhi onpgte.h ayto ue nojyt hree sualst s
mucahs w eh ave.
-KEVIN HANSON
CofoundeHra,n sons-BroDoiksst anPcreo ject
Co-owneHra,n sonRsu nninSgh ops
VII
I ame xcittoeh da vLeu kHeu mphrderya uwp ohni ssc niteific knowl­
edgep,es ronarlu nnienxgp enrcieae,n dc oaicnhge xperttoih seel p
expltahiHena nsoMnasr atMheotnh toord u nnienrm su ch grdeeaattielr
thasnh omratg azaitrniec claepnsr oivdeL.uk hea bse eans ucscfseul
membeorft hHea nso-nBsrosD oikasntcPer eocjfto mro re tsheavne n
yerasd,u riwnhgi cthi mheeo btaianm eads t'edsre rgeiene xercsicsie­
encOev.e trh pea sfto uyre a,rh se hasl eatdlh sHeoa nsoRnusn ning
Shopmsa rathcolnas s,sg euidihnugn droefd s bienngmearr aotnhers
throughrf ritshmtea irathon anvde tmearmnaaynrh aotnetrosn ew
persaolbn ests.
Althotuhgceho veroafgo eu rt rainpirnogg rianbm o tRhu nrn'es
Woraldn dR unniTnigm ehsa sp iquiendt erinet shtse y stoevme trh e
yearista, l scoa usceodnu fsioTnh.i s bhoeolakpn ss weexrii sntg ques­
tioannsdp roivdegsu idafnoctreh ose dweshiort oe fotlhliposrw o ven
trainsiynsgt eIc ma.n ntohti onfka morqeu alipfeiresdto ons upply
thiisn formattoti hogene nerruanln ipnugb l.W iicsihnagl olfy ou per­
sonbaels atnsmd any yoefac rosn tijnyouf erdo m your pairnt icipation
thweo r'lgsdr eatest sport.
-KEITHH ANSON
CofoundeHra,n sons-BroDoiksst anPcreo ject
Co-owneHra,n sonRsu nninSgh ops
VIII FOREWORDS