Beginners and Beyond

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Question for Hansons people (Read 41 times)

    So I was going to do the 18-week Advanced plan, which should've started 3 weeks ago but I had an injury setback. I am hopeful at some point fairly soon to feel healthy enough to jump into it, although they do not have a canned shorter version that I am aware of (like the 12-week Pfitz plan). I may look at something closer to the Beginner plan if I feel safer running 5 days/wk instead of 6. But either way - how do I handle the Tuesday Speed/Strength workouts? Cut out an equal number of weeks from both Speed & Strength sections? Or is one of them more important to maintain as-is? Then the next question would be of course which specific workouts to cut.

     

    Thanks for any comments.

    Dave


    Pura Vida

      Take a look at how the beginner plan ramps up the quality work.  They start with a base of easy miles, then I think they cut the speed workouts in half (compared to the advanced) but maintain the strength workouts.  The tempo runs also start later, but ramp up a little faster so that you end up in the same place.  I believe that they also shorten the warmup and cooldown on the quality days so that you're not putting as much time on your feet it.

       

      I honestly do not think I'd try Hanson's on just 5 days a week, though.  The point is stacking mild levels of fatigue by running fairly even miles throughout the week, but with only the one day recovery (the day after the speed/strength).  I don't think the plan would be effective on 5 days.  Either you'd be too long on your feet on the other days to make up the missed mileage, or you'd cut the meat of the program too much for it to be effective.

      PRs: 5K: 25:35 / 10K: 53:03 / 10mi: 1:26:15 / HM: 1:55:02

      Upcoming: Beat the Blerch 10K 9/21, Portland Marathon (debut) 10/5


      "Journey" hater

        Are you talking about the Tuesday/Thursday speed/strength or just the Tuesday workouts?

        onemile


          I believe it's better to miss the speed workouts than the strength workouts.  But I wouldn't cut down to 5 days a week.

           

          It's kind of an intense plan to jump into though while recovering from an injury.  I've used it twice and it's harder than it looks on paper.

            Are you talking about the Tuesday/Thursday speed/strength or just the Tuesday workouts?

             

            Just the Tuesday. The Thursday is all Tempo/MP miles, so I think that should be pretty straightforward to adjust the ramp-up.

            Dave


            Bad Ass

              I would look at the beginner's plan since you would be right up to where the speedwork starts and/or mileage starts to build, so you still have time.  You can always add more miles to the easy runs and warmup/cooldown to make it closer to the Advanced plan if you decide on the beginner's.

              Damaris, Marathon Maniac, Ultra Runner

              Next:  San Francisco Marathon

              Blog

              "The most powerful weapon on earth is the human soul on fire."

                I believe it's better to miss the speed workouts than the strength workouts.  But I wouldn't cut down to 5 days a week.

                 

                It's kind of an intense plan to jump into though while recovering from an injury.  I've used it twice and it's harder than it looks on paper.

                 

                Thanks.

                 

                Scratch the 5 days/week brain fart. If I need that I will just have to do something completely different. I had in my head the Beginner plan is 5 days/wk, but looking again now I see that is only the first 5 weeks, before adding the 6th day.

                Dave

                happylily


                  I just started the plan, so I can't really help you. So far, only the fact that the rest day is on Wednesday seems strange to me. I haven't really started with the speedwork yet.

                  PRs: Boston Marathon, 3:27, April 15th 2013

                          Cornwall Half-Marathon, 1:35, April 27th 2013

                  4 years racing, 14 marathons, 14 BQs     

                     

                    It's kind of an intense plan to jump into though while recovering from an injury.  I've used it twice and it's harder than it looks on paper.

                     

                    And it's funny you are right, it really doesn't look too bad on paper, although I have heard enough otherwise to know better.

                    I have only been dealing with the injury the last few weeks; ideally it will just be a blip & I will be able to get back into it soon, I think I was in pretty good shape before it hit. If it lingers I may have to pull out completely & this thread would have been pointless. But let's be optimistic for the sake of argument.

                    Dave

                    onemile


                      I just started the plan, so I can't really help you. So far, only the fact that the rest day is on Wednesday seems strange to me. I haven't really started with the speedwork yet.

                       

                      You're doing Hansons?

                      happylily


                         

                        You're doing Hansons?

                         

                        Yes, the 20 week plan.

                         

                        Edit: This week is my 4th week and I will have my first tempo run, which is at MP. A tempo run at MP? I'm so used to Pfitz' definitions that I have it in my mind that tempo should be about 15k pace...

                        PRs: Boston Marathon, 3:27, April 15th 2013

                                Cornwall Half-Marathon, 1:35, April 27th 2013

                        4 years racing, 14 marathons, 14 BQs     

                        onemile


                           

                          Yes, the 20 week plan.

                           

                          Edit: This week is my 4th week and I will have my first tempo run, which is at MP. A tempo run at MP? I'm so used to Pfitz' definitions that I have it in my mind that tempo should be about 15k pace...

                           

                          The 60-80mpw one?  That one looks tough.  You'll do well on it (follow it though!)


                          Bad Ass

                             

                            You're doing Hansons?

                             

                            I didn't know that either!

                             

                            I did Hanson for two days.  It's not for the asthmatic lungs during Summer.  I will try again when the temps get down to below 90F.

                            Damaris, Marathon Maniac, Ultra Runner

                            Next:  San Francisco Marathon

                            Blog

                            "The most powerful weapon on earth is the human soul on fire."

                            happylily


                               

                              The 60-80mpw one?  That one looks tough.  You'll do well on it (follow it though!)

                               

                              Yes, that one. Thanks!

                              PRs: Boston Marathon, 3:27, April 15th 2013

                                      Cornwall Half-Marathon, 1:35, April 27th 2013

                              4 years racing, 14 marathons, 14 BQs     


                              "Journey" hater

                                 

                                Yes, the 20 week plan.

                                 

                                Edit: This week is my 4th week and I will have my first tempo run, which is at MP. A tempo run at MP? I'm so used to Pfitz' definitions that I have it in my mind that tempo should be about 15k pace...

                                 

                                Don't get too hung up on what they call them. I wish Hansons would just call those runs "MP runs" and be done with it.

                                 

                                By the way I am a big fan of those workouts when training for a marathon.

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