onemile - that was basically what I did with my Hanson plan was add 2m to all the easy days and dooing LR every week. I was going to do 3m w/u & c/d on speed/tempo days, but can't do 13-16m runs during week unless i got up at like 3am. 345-4am bad enough most days.  settled for 2m w/u & c/d as that is what i usually do right now. My plan will be a combo of advanced and the 16wk you can buy from their site. 18-20 milers last few weeks before taper. 16wk plan has like 5 20 milers at end. I'll just do 2. I'll load the plan on my log soon if anyone wants to take a look at it.

I  agree on the V02max. Lot of other plans do it same way like Daniels and Hudson. Phase II of Daniels which I am doing now has more workouts at R pace (5:56-5;59 per VDOT 49) which is interval pace. Phase III has more I pace which is a tad slower (6:20-6;25 per my VDOT 49). Just like other plans more faster stuff in beginning to rev up the engine and then get more specific with goal pace later in plan. All the plans follow this except Pfitz where VO2 at end of plan.

cbus - yes there is no way I want to add miles on my one rest day! LOL I was going to add 2 miles to each easy day but threw that out the window and now I'm only doing a little longer wu/cd on the Speed/Tempo days.  The Advanced plan assumes a 1.5 mile wu/cd and I usually do 3 (they say you can do up to 3 if you want and I like having some medium length runs so I decided to do it that way).  FWIW, I think you will benefit more by doing 5k pace (yes, it's harder and it isn't fun) but I think the point of the speedwork at 5k pace is to improve your v02max.  10k pace doesn't have the same effect.

Yes, I'm very interested to look at your plan. I had considered adding a LR every week but then after finding out the pace of the LRs I decided not to. And I'm glad I didn't because I really look forward to those 4 days of easy running.  Hansons has a little bit of a mini cycle of 10 days "hard" and then 4 easy recovery days. I like it (and need it).  By the end of those 10 days, I'm very ready for my easy weekend.

onemile - that was basically what I did with my Hanson plan was add 2m to all the easy days and dooing LR every week. I was going to do 3m w/u & c/d on speed/tempo days, but can't do 13-16m runs during week unless i got up at like 3am. 345-4am bad enough most days.  settled for 2m w/u & c/d as that is what i usually do right now. My plan will be a combo of advanced and the 16wk you can buy from their site. 18-20 milers last few weeks before taper. 16wk plan has like 5 20 milers at end. I'll just do 2. I'll load the plan on my log soon if anyone wants to take a look at it.

Mdawg, I think it's very likely that the pop was the original injury. I know with my ITBS, it took a while just to break through all the "surface" layers of adhesions, and once those were gone, he got deep down to the original injury. I hope this is a real turning point for you.

Onemile and Jedi, I totally agree with the below comment. Hansons has a way of pushing you, and pushing, and then pulling back just in the nick of time. As far as adding mile, I think doing the max 3 mi wu and cd is adding a lot. That takes your Tempo run to 16 miles in some cases. That's an intense workout! Chuck Norris has nothing on that. When I do the full marathon plan, I'll experiment with how much I add to the wu and cd, but the Wednesday SRD will remain holy.

 Hansons has a little bit of a mini cycle of 10 days "hard" and then 4 easy recovery days. I like it (and need it).  By the end of those 10 days, I'm very ready for my easy weekend.

 

Regarding my goal and getting faster, I'd be very happy to improve my HM PR by 3 minutes. But I'll learn more once I start the Strength workouts. GHMP - :10 should be tough. If they start feeling doable, then I'll give myself the green light to lower my goal pace.

This is a nice way to put it.  And I feel the same way.

Onemile and Jedi, I totally agree with the below comment. Hansons has a way of pushing you, and pushing, and then pulling back just in the nick of time. As far as adding mile, I think doing the max 3 mi wu and cd is adding a lot. That takes your Tempo run to 16 miles in some cases. That's an intense workout! Chuck Norris has nothing on that. When I do the full marathon plan, I'll experiment with how much I add to the wu and cd, but the Wednesday SRD will remain holy.

I'm a little worried about when the tempo run gets up to 16 and then I have 16 at LR pace plus the Tues strength workout, but I think I'm going to play it by ear and maybe adjust the wu/cd if needed.

So my 15k is on Saturday.  Hansons advises if you are racing to drop the tempo run on Thursday and substitute the easy run from the day of the race.  So that would make this week be 10 easy on Thursday, 6 easy on Friday, 15k on Saturday.  Do you guys think that sounds ok?  I want to do my best at the 15k but at the same time keep decent mileage for the week.

 

I'm a little worried about when the tempo run gets up to 16 and then I have 16 at LR pace plus the Tues strength workout, but I think I'm going to play it by ear and maybe adjust the wu/cd if needed.

 

So my 15k is on Saturday.  Hansons advises if you are racing to drop the tempo run on Thursday and substitute the easy run from the day of the race.  So that would make this week be 10 easy on Thursday, 6 easy on Friday, 15k on Saturday.  Do you guys think that sounds ok?  I want to do my best at the 15k but at the same time keep decent mileage for the week.

Onemile, I was looking at the Advanced plan, and Week 15 looks killer! But after that, it looks like it lets up considerably.

As far as adjusting for the race. Your plan sounds fine. The Hansons don't want you sacrificing too much training for a race. So I think they're okay if you are a bit dead legged going into the race. But I'd feel fine dropping the Friday miles all together. Good luck on your 15k! Smash it!

I used to feel like that during my first Pfitz training program.  I think trying something new always leaves you like that but once you know you're capable of even more than what Hanson is asking, it will build your confidence on race day.

Banshee, I think you are likely faster since your last 5k and as long as you can complete all the intervals at the faster pace, I say go for it

 

Rollcast - No, I am most certainly NOT growing to love them.  I can't wait til I'm done with them. Only 2 weeks to go!  Sorry the tight pants theory proved wrong.  Do you have ideas for other possible causes?

 

cbus - I agree with Jedi. I'm expecting a big improvement from you!

 

Jedi - Nice job getting the run in this morning and good luck on the tempo tomorrow.

 

 

 

Another thought regarding the Hansons plan.  It seems to be a very smart program. They give you just enough recovery to hit the paces on the next workout. I am always wondering if I'll be ready for the next workout but when the time comes, I can do it.  It's starting to grow on me a little (and I hated it at first).

 

Much needed SRD for me today.

By the time you reach this workout, you'll be able to do it.  Trust me (I have not done Hanson but my coach had a WTF 20 miler I doubted if I could do it).  You can do it!

This is a nice way to put it.  And I feel the same way.

 

 

I'm a little worried about when the tempo run gets up to 16 and then I have 16 at LR pace plus the Tues strength workout, but I think I'm going to play it by ear and maybe adjust the wu/cd if needed.

 

So my 15k is on Saturday.  Hansons advises if you are racing to drop the tempo run on Thursday and substitute the easy run from the day of the race.  So that would make this week be 10 easy on Thursday, 6 easy on Friday, 15k on Saturday.  Do you guys think that sounds ok?  I want to do my best at the 15k but at the same time keep decent mileage for the week.