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Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way Paperback – 7 July 2023

by Luke Humphrey (Author), Kevin Hanson (Contributor)
4.6 out of 5 stars 850 ratings
on any 4 Qualifying items | Terms
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Run your first marathon or your fastest with Hansons Marathon Method, the revolutionary training program from one of the best running teams in the world, the Hansons-Brooks Distance Project.

In Hansons Marathon Method, the coaches of the Hansons-Brooks Distance Project reveal their innovative marathon training program that has helped thousands of runners become true marathoners and smash their personal bests.

Hansons Marathon Method tosses out mega-long runs and high-mileage weekends--two old-fashioned running traditions that often injure and discourage runners. Runners using the Hansons method will gradually build up to the moderate-high mileage required for marathon success, spreading those miles more sensibly throughout the week. Running easy days mixed with precisely paced speed, strength, and tempo workouts, runners will steel their bodies and minds to run the hardest final miles of the marathon--and finish strong.

In this new second edition, the Hansons program welcomes newer runners with a new Just Finish program featuring a simple schedule of easier running and lower mileage. The Just Finish program sets up first-time marathoners for an enjoyable marathon and a lifetime of strong, healthy running.

Hansons Marathon Method will prepare you for your best marathon:

  • Sensible weekly mileage based on science, not outdated traditions
  • Effective Hansons speed, strength, and tempo workouts paced to achieve your goal
  • Crucial nutrition and hydration guidelines to run strong for the whole race
  • A smart and simple Just Finish program for new runners and marathon first-timers
  • Detailed training schedules for experienced and advanced marathoners


This revised second edition answers frequently asked questions, shows how to integrate flexibility and strength work into your training week, and shares the most effective recovery methods. Using the Hansons’ innovative approach, you will mold real marathon muscles, train your body to avoid the wall, and finish strong.

Hansons Marathon Method lays out the smartest marathon training program available from one of the most accomplished running groups in the world. Using their innovative approach, runners will mold real marathon muscles, train their body to never hit the wall, and prepare to run their fastest marathon.

"You might expect a training program devised by the Hanson brothers to be a little different than the usual rehashing of principles and schedules. Given the success of athletes from the Hansons-Brooks Distance Project, you wouldn’t be surprised if it was effective, too."—Runner’s World

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  1. Print length
    304 pages
  2. Language
    English
  3. Publication date
    7 July 2023
  4. Dimensions
    15.24 x 1.75 x 22.86 cm
  5. ISBN-10
    1937715485
  6. ISBN-13
    978-1937715489
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Product description

Review

Keith and Kevin Hanson have been training professional and amateur distance runners for over 20 years. Last year the brothers, along with Luke Humphrey, an exercise physiologist and one of their coaches, published Hansons Marathon Method. In it, they've thrown out just about every standard of the marathon training program Unlike other marathon training programs, which typically have runs of 20 miles or longer, the Hansons method tops out at 16 miles, an appealing draw. "New York Times" You might expect a training program devised by the Hanson brothers, Keith and Kevin, to be a little different than the usual rehashing of principles and schedules. Given the success of athletes from the Hansons-Brooks Distance Project, you wouldn't be surprised if it was effective, too. "Runner's World" Whether you're a first-time half-marathoner or want to improve your PR, this book is worth a read. "Competitor magazine" Hansons Half-Marathon Method lays out an approach that can work for anyone from a runner who's doing a charity run with the goal of just finishing to a highly competitive runner trying to PR. "The Runivore" Kevin and Keith Hanson have years of experience coaching athletes at many levels. Their knowledge of the sport is evident in their ability to continually develop athletes and take them to the next level. In addition, Luke Humphrey's science background coupled with being a top-tier marathoner brings a unique and beneficial perspective to training. Not only can Luke provide the scientific approach to the training methods, but he's done the workouts and had successful results. The results have been proven at every level, from the beginner to the elite, the Hanson's training system works. With the coaching experience of Kevin and Keith and the science background Luke brings to the table, you have an incredible wealth of knowledge, and arguably one of the best marathon coaching teams in the country. Desiree Linden, Olympic marathoner Keith and Kevin Hanson, through their passion for the sport of distance running, have developed an amazing history of successful coaching with the Hansons-Brooks Distance Project. Their insights into their individual athletes and coaching philosophies have enabled athletes like Desi Davila and Brian Sell to successfully compete on the world's greatest running stages. Even more impressive is the development of what many elite coaches would call marginally talented runners who the Hansons have coached up to being national-caliber competitors. Many coaches have systems, but the key to success is the athlete's belief in that system. That comes with trust. The athletes trust the process and the people directing that process. Luke Humphrey adds the science behind the process, but the implementation of the process is an art perfected one athlete at a time. Greg Meyer, American distance runner and winner of the Boston and Chicago Marathons" --various

From the Back Cover

Run your fastest marathon--or your first--with Hansons Marathon Method, the revolutionary training program from the Hansons-Brooks Distance Project.

The Hansons Marathon Method has helped thousands of runners smash their best times, using the same training approach that has turned Hansons-Brooks Distance Project runners into champions. With comprehensive training schedules for experienced runners, plus a Just Finish plan for newer runners, Hansons Marathon Method will prepare you for your best marathon.

The Hansons training system sets you up for a strong marathon with:

  • Sensible weekly mileage based on science, not outdated traditions
  • Speed, strength, and tempo workouts paced to achieve your goal
  • Crucial fueling guidelines to help you run strong
  • Detailed beginner, intermediate, and advanced training plans

    This revised second edition answers frequently asked questions, shows how to integrate flexibility and strength work into your training week, and shares the most effective recovery methods. The new Just Finish program offers easier running and lower mileage, setting first-time marathoners up for an enjoyable marathon and a lifetime of strong, healthy running. Using the Hansons' innovative approach, you will build real marathon muscles, train your body to avoid the wall, and finish strong.

    "You might expect a training program devised by the Hanson brothers to be a little different than the usual rehashing of principles and schedules. Given the success of athletes from the Hansons-Brooks Distance Project, you wouldn't be surprised if it was effective, too." --Runner's World

Product details

  • Publisher ‏ : ‎ VeloPress; 2nd edition, 2016 (7 July 2023)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 304 pages
  • ISBN-10 ‏ : ‎ 1937715485
  • ISBN-13 ‏ : ‎ 978-1937715489
  • Dimensions ‏ : ‎ 15.24 x 1.75 x 22.86 cm
  • Customer reviews:
    4.6 out of 5 stars 850 ratings

About the author

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Luke Humphrey

Luke Humphrey

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Luke has been a member of the Hanson's Brooks-Distance Project since 2004. As a professional runner, he has finished in the Top 15 in the Boston (11th place, 2006), New York City (11th, 2009), and Chicago Marathon (12th 2010). Luke has run 2:14 in the marathon and has qualified for three Olympic Trials in the marathon. Besides a national class marathon runner, Luke owns Luke Humphrey Running and does yearly training clinics teaching the Hansons Marathon Method. Luke also holds an M.S. in Exercise Science from Oakland University and is a certified Clinical Exercise Physiologist through the American College of Sports Medicine. You can check him out at www.lukehumphreyrunning.com

Customer reviews

4.6 out of 5 stars
850 global ratings

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Customers say

Customers find the book easy to understand and appreciate its clear explanation of the training method. The training plans are well-received, with one customer noting how they adapt around life, while another highlights the evidence-based theory. Customers report feeling good throughout their training, and one mentions how it helped them achieve a 22-minute personal best.

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18 customers mention ‘Readability’18 positive0 negative

Customers find the book readable, with one mentioning it is comprehensive and thought-provoking.

"...(speed and strength runs in particular), I loved that the book pushed me to the limit and it got me in really good shape...." Read more

"...There is a good table showing the pacing needing to be run and another one giving a predicted time based upon your other race times...." Read more

"...Hansons is my favourite book of the ones I've consulted in terms of explaining why and how to do the training and how to avoid overdoing it...." Read more

"...Firstly, I found it to be an interesting read, as someone with no sports science background I found the content, interesting, easy to read and..." Read more

15 customers mention ‘Training plan’11 positive4 negative

Customers appreciate the training plans in the book, with one customer noting they are well-explained and another highlighting their evidence-based approach.

"...It's brilliantly written; clear, concise and funny, offering all sorts of advice with three plans to choose from...." Read more

"There are two ways to assess a good training book: reading it before training, and reading it after...." Read more

"...The training plan is tough without question. Even the beginner plan has you running 6 days a week over 90km...." Read more

"...to fit into everyday life, and as a result, the training plan as a whole is pretty intense...." Read more

13 customers mention ‘Ease of use’13 positive0 negative

Customers find the book easy to understand and read, with clear explanations of the method, and one customer notes there are no complicated workouts or jargon.

"...It's brilliantly written; clear, concise and funny, offering all sorts of advice with three plans to choose from...." Read more

"There is so much I could say about this book. I like this book as it explains how and more importantly Why you are doing it...." Read more

"...the content, interesting, easy to read and understand and written to help you understand why there are different types of run in the plans provided...." Read more

"The Hansons marathon method is relatively simple compared to others I've tried, and has got me to the start line in the shape of my life...." Read more

6 customers mention ‘Endurance’6 positive0 negative

Customers appreciate the book's approach to endurance training, with one customer noting how it helped them complete their first marathon, while another mentions the inclusion of high-intensity workouts, strength training, and resistance exercises.

"...Advice on nutrition and hydration is beneficial. Also has a section on strength training as a supplement during the week. Its 6 days a week running...." Read more

"...On marathon day I felt strong and the race almost felt easy...." Read more

"...My review is for the advanced plan. High miles, high intensity workouts and shorter long runs seem to have done the trick...." Read more

"...The training plans are good, and it got me through my first marathon...." Read more

4 customers mention ‘Pace’4 positive0 negative

Customers appreciate the pacing strategies in the book, with one customer noting the inclusion of speed work, another explaining how to calculate pace, and a third mentioning that plenty of slow running allows for recovery.

"...Its 6 days a week running. Includes speed work, then strength training (10 secs quicker than tempo pace) and an increasing tempo run at marathon..." Read more

"...It explains how to calculate your pace for each type of run, something missing from other methods, especially if you're expecting to take more than..." Read more

"...If you’re willing to commit you must trust the plan. Work out the paces, run the easy runs easy and go as prescribed for the SOS runs...." Read more

"22 minute Personal Best - thank you Hansens!..." Read more

3 customers mention ‘Feel’3 positive0 negative

Customers report feeling good throughout the training program, with one mentioning they felt relaxed and ready for the marathon.

"...I followed the advanced programme and felt good throughout it. Each run is based on pace and ensures you are not fatigued, after each run...." Read more

"...I felt great and decided to try picking up the pace, ending up running the second half in 1:46...." Read more

"...On race day morning I felt relaxed and ready. I ran with even splits and didn’t experience the fade I usually face...." Read more

Top reviews from United Kingdom

  • Nik A
    5.0 out of 5 stars 100% worked for me
    Reviewed in the United Kingdom on 2 July 2018
    Verified Purchase
    I'm 35 years old. I've kept reasonably fit in to my mid-30s, playing football weekly, but I've never really been a runner. I ran my first 10k for charity in 2015 and enjoyed it, so I then trained for a couple of half marathons, and enjoyed them, with a best time just over 2 hours. I decided I wanted to try marathons.

    I trained for my first two marathons alone, using plans downloaded from the Virgin London Marathon website. First marathon in Richmond in 2016, I used their "beginner" plan and struggled to finish in 4 hours 43 mins. The plan only had me running 4 days per week, with 3 short mid-week runs followed by a Sunday long run (up to 19 miles). It did not prepare me at all and the final 7 miles, which were absolute hell. I said "never again".

    Then I got in to London 2017 via the ballot, and I couldn't turn it down. I used the "improver" plan this time, 4 short runs week with some speed work, and a Sunday long run (upto 21 miles), put me in better shape. I trained for 4 hour pace and the race went pretty much to plan until I hit in the wall in the final 5 miles and came home in 4 hours 11 mins.

    I'd been bitten by the bug and was determined to break 4 hours, so signed up to the 2018 Brighton Marathon. I decided to look for a book to train from and learn more about proper preparation for 26.2 miles. After research I initially bought "Advanced Marathoning", but it was too complicated for me, it seemed to target more experienced runners, and I found it a hard slog to get through. I needed something a bit more straightforward which led me to Hansons Marathon Method (HMM). It had a completely different approach - much more variation in the week (easy, speed, strength, tempo) which made things more challenging and interesting, only a 16 mile long run at the most, but with only one day off per week. I read the book through twice and was hooked by the methods described. It's brilliantly written; clear, concise and funny, offering all sorts of advice with three plans to choose from. I felt it could work for me.

    I decided to start on the "advanced" 18 week plan, which I realised was a mistake after 5 days as I couldn't live with the early mileage. It was more targeted to someone already running 20 - 30 miles per week (which I wasn't after taking a break after London) so I pivoted back to the "beginner" plan and followed it almost religiously, training for 3 hour 50 minute pace. I missed only handful of runs in the first 15 weeks, modifying my diet to match some of the recommendations in the book and also changing my warm ups and cool down routines based on suggestions. While the 4 months were absolutely exhausting (speed and strength runs in particular), I loved that the book pushed me to the limit and it got me in really good shape.

    Then 3 weeks before the race, I developed a minor knee injury. I had to cut back on training as the pain was uncomfortable. I missed some important final runs and had to shorten my last 16 mile long run, which was far from ideal. To make matters worse, I was forced to take a long haul work trip to the USA the week before the race, returning on the Friday morning with jetlag and sore knee having been cramped in economy seating. The race was in 48 hours.

    I arrived in Brighton on that Sunday morning feeling tired, but despite what had happened I decided to trust HMM had prepared me. And it had. I finished in 3 hours 51 minutes. I felt strong all the way up to mile 16 so upped my pace a bit and was on target for 3:45 with a few miles to go. Aches and pains started to slow me down and my knee cramped up a bit around mile 24, but I had knocked 20 minutes off my previous best. I believe if my final few weeks of training had gone smoother, I would've dipped under 3:45, but I remain absolutely delighted with 3:51.

    It took a lot of hard work, but I owe a huge amount to the fantastic guidance in this book. I plan to run another marathon in 2019 and will consider using the advanced plan this time with a view to going for something faster. Is 3:30 on the table? Maybe! This book has given me the belief that anything is possible if you work hard enough. You need to make sacrifices because it's difficult to find the time and energy to run six days per week, and you will feel very tired for the best part of 5 months, but the cumulative fatigue is all geared towards helping you reach your goal, and it really did work for me. If you're running your first marathon, or looking to improve your time after becoming bored of standard training plans, I highly recommend you give it a try. Good luck!
    72 people found this helpful
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  • James
    5.0 out of 5 stars Tells you How and Why.
    Reviewed in the United Kingdom on 6 October 2019
    Verified Purchase
    There is so much I could say about this book. I like this book as it explains how and more importantly Why you are doing it. The marathon for some is all about the long run, but it is what you do in between that make the difference. I was drawn to this by the 16m long run and by reading other books (Lore of Running) I finally have a good understanding of how the human body works. Generally people go for the 20 to 22m long runs. Yes, if you run 80m plus a week. This topped out for me at 64m for the peak week.

    I followed the advanced programme and felt good throughout it. Each run is based on pace and ensures you are not fatigued, after each run. Plenty of slow running allows recovery before and after each hard session. There is a good table showing the pacing needing to be run and another one giving a predicted time based upon your other race times. Advice on nutrition and hydration is beneficial. Also has a section on strength training as a supplement during the week. Its 6 days a week running. Includes speed work, then strength training (10 secs quicker than tempo pace) and an increasing tempo run at marathon pace (increases from 5 to 10 miles).
    My previous best was 3:20:01 off 4 runs a week. Training properly using the Hansons Method pushed me to a time of 2:58:50.
    16 people found this helpful
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  • Mr. William G. Pooley
    4.0 out of 5 stars Attention to detail in principle... and in practice?
    Reviewed in the United Kingdom on 7 April 2025
    Verified Purchase
    There are two ways to assess a good training book: reading it before training, and reading it after.

    I'm at the start of the build-up to a marathon. I have several under my belt but wanted to train more methodically than just googling training plans this time. Hansons is my favourite book of the ones I've consulted in terms of explaining why and how to do the training and how to avoid overdoing it. It would easily be 5* but there are so many typos in the numbers and conversion charts. If you look at the advanced plan, they convert miles into km for longer reps with a bizarre 2 miles = 3 km and 1.5 miles =2 kilometres. The pyramid reps (400s, 800s, 1200s, 1600s) are missing the final step on the way down. You can tell it's a mistake because on p.73 for the pace charts it lists the final 400 before the 400 recovery. That's an annoying lack of attention to detail in a book all about watching the details!

    But the proof of the pudding is in the results. See you in a few months!
    One person found this helpful
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Top reviews from other countries

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  • Karla Sanchez
    5.0 out of 5 stars Livre intéressant pour marathon.
    Reviewed in France on 11 January 2021
    Verified Purchase
    Reçu en bon état et dans le temps. Intéressant pour planifier un marathon.
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    Karla Sanchez
    5.0 out of 5 stars
    Livre intéressant pour marathon.

    Reviewed in France on 11 January 2021
    Reçu en bon état et dans le temps. Intéressant pour planifier un marathon.
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  • Randy B
    5.0 out of 5 stars I Am Pumped
    Reviewed in the United States on 21 January 2025
    Verified Purchase
    I eagerly anticipated the Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way, and it has truly transformed my approach to marathon training. The book's structured, high-mileage training plan is both challenging and rewarding, emphasizing endurance through tempo and interval workouts.

    One of the standout features is the capping of long runs at 16 miles, which, combined with higher weekly mileage, effectively simulates the fatigue experienced in the later stages of a marathon.

    This approach has significantly improved my stamina and race preparedness. I am already smashing PR without much effort, and I am looking forward to completing the full advance plan.
    Report
  • JP
    5.0 out of 5 stars Excellent marathon insight
    Reviewed in Germany on 19 November 2023
    Verified Purchase
    This book has become my bible for all future marathons. The reviews I’ve read have been excellent with many people hitting their marathon targets from the HMM
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  • NAMAV
    5.0 out of 5 stars Fantastic !
    Reviewed in India on 29 April 2019
    Verified Purchase
    One of the best books on marathon training !
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  • Ma Bo
    5.0 out of 5 stars lo sto usando e sono alla terza settimana
    Reviewed in Italy on 10 June 2019
    Verified Purchase
    Lo consiglio vivamente sia a chi vuole correre la maratona per la prima volta sia a chi vuole migliorare il proprio tempo purchè si voglia/possa fare 5-6 uscite alla settimana.
    Il mio obiettivo è di correre in 3:40:00 fra 4-5 mesi e sono alla terza settimana di corse Easy tra 06:15/km e 05:50/km, con un totale di km superiore a quanto indicato perchè ho già un certo volume di km nelle gambe (per ora 70 km/settimana, 6 volte alla settimana).
    Il metodo dura 18 settimane e può essere reiterato per migliorarsi dopo ogni prestazione... quindi il libro ha validità "eterna"!
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