The Hansons marathon method: three key sessions and a 16-mile long run
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The structure of the week
For the Hansons no workout is more important than the others. The three SOS sessions are:1
| Day | Session | How it is described |
|---|---|---|
| Tuesday | Speed, then “strength” | Speed: 3 miles of fast running in total at between 5K and 10K pace (they usually say 10K). “Strength”: marathon pace minus about 10 s/mile, with twice the volume, for example 6×1 mile or 2×3 miles, with half-distance recoveries. |
| Thursday | Marathon-pace run of increasing distance | Teaches what marathon pace feels like at different levels of fatigue. |
| Sunday | Long run | At a pace you are sure you can hold. It alternates with a shorter long run every other week and tops out with three 16-mile runs. |
The other days: one rest day (Wednesday) and three days of slow easy running to build volume. Speed sessions fill the first half of the plan (weeks 2–11), “strength” sessions the second (12–18). Note: here “strength” is running at marathon pace minus about 10 s/mile, not weight training.1
Why 16 miles
Kevin Hanson says the 20-miler as a requirement is “a farce”. The principle he gives is the residual training effect: the benefits of a workout appear after about 10 days, so on the 16-mile run there is already three workouts’ worth of fatigue: “it’s not like running the first 16 miles of a marathon, it’s more like the last”. These are the coach's statements, not study results.1
How to read the table
Example taken from the table published in the article (distances in miles, 1 mile = 1.61 km). “MP” is marathon pace. Wide table: on a narrow screen, scroll sideways.
| Wk | Sun | Mon | Tue | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|---|
| 13 | 16 | 5 or 6 | Strength (running) | Off | MP 9 | 5 or 6 | 8 or 10 |
| 14 | 10 | 7 or 8 | Strength (running) | Off | MP 9 | 6 or 7 | 6 or 8 |
| 18 | 10 | 7 or 8 | Strength (running) | Off | MP 10 | 6 or 7 | 6 or 8 |
Illustrative example
For a 4:00:00 marathon goal the pace is about 5:41 per km. The “strength” work (still running) would be about 10 seconds per mile faster, about 5:35 per km, for example 6×1 mile with half-mile recoveries. Example numbers to show the calculation, not a prescription. In the source the pace is set from recent performances at other distances.1
If you miss a workout
The article says not to make it up: you pick up the schedule where you would be. For the last week it has a reduction, with three miles the day before the race.1
Limits
- The source is a 2005 Runner's World article. The book and the Hansons' official plans were not read, so current plans may differ.
- The plan is for the marathon. The “beginner” and “advanced” labels depend on marathon experience, not on speed.
- The statements about the residual effect and the 16-mile run are the coach's. It is not a comparison with other methods.
- The volume is high: the source does not assess suitability for people with little time or a small base.
Sources
- Jim Gerweck, Marathoning The Hansons' Way, Runner's World, 10 March 2005. runnersworld.com. Read.
Source read on 29 October 2026.