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Hansons Marathon Method (Cumulative Fatigue Training)

Methodology 4 of 16

Key Highlights

•It teaches you how to run when your legs feel very tired.
•The longest run you ever do is only sixteen miles.
•You run almost every day to keep your body working hard.
•It helps your mind stay strong for the end of the race.
•You do two specific hard workouts every week to get faster.
•Spreading out the miles helps you recover better than one huge run.

Overview

The Hansons Marathon Method is a marathon training approach developed by coaches Keith and Kevin Hanson. It’s known for the concept of “cumulative fatigue” – the strategy of training on tired legs to simulate the latter stages of the marathon. Unlike traditional plans that include very long runs (20+ miles) with lots of rest in between, the Hansons method caps the longest long run at 16 miles, but has the athlete run much more frequently (six days a week) and with significant mileage on the days before and after the long run. The idea is that by the time you get to miles 15–16 in your long run, you’re experiencing the kind of fatigue you would feel at mile 22–26 of a marathon – because you didn’t go into the long run fully fresh. The method also includes more speed/tempo work than many beginner plans, making it a fairly high intensity program overall. It’s considered a challenging but effective training system for marathoners looking to improve.

Key Focus

Develop fatigue resistance and the ability to maintain pace in the later miles of the marathon. The key goal is to adapt the body and mind to running strong even when legs are already fatigued. By spreading out the weekly mileage and not relying on a single massive long run, the Hansons method avoids overemphasizing any one workout. Instead, the entire week’s training load collectively simulates marathon stress. Another focus is consistency and relatively high mileage (for amateurs) – running six days a week builds cumulative endurance. The method also aims to improve specific marathon physiology with weekly tempo runs at goal marathon pace, so an athlete gets very familiar with their target pace. In summary, the Hansons approach focuses on making the marathon “the sum of its parts,” preparing an athlete through cumulative fatigue rather than one huge long run, ultimately to avoid the infamous late-race breakdown.

Best Suited For

Marathoners who have some experience and are looking to improve their performance. It’s generally not recommended for true novices as it requires running six days per week with fairly high volume and intensity. Runners coming off a base or a previous marathon who can already handle ~30 miles/week or more are good candidates to step up to a Hansons plan. It’s well-suited for those who struggle in the final 10K of the marathon, as it specifically targets that weakness. Also, runners who prefer more frequent medium-long runs instead of extremely long single runs may find this approach appealing. Because of the intensity (speed work starts early in the plan), it’s better for athletes without injury issues and who have time for adequate recovery routines. Many who follow Hansons are chasing specific time goals (e.g., a Boston Qualifier) and are willing to endure a demanding schedule to get there. It became popular after several recreational runners successfully improved their marathon times using the method, and it’s often chosen by those who’ve plateaued using more traditional plans.

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Build endurance and minimize fatigue/injury by using walking intervals as a form of active recovery. The goal is to prevent the cumulative fatigue that normally occurs in continuous running, thus allowing the athlete to maintain a stronger pace over the long haul. Walking breaks allow the muscles, joints, and energy systems brief recovery, which reduces muscle damage and "erases" some fatigue so the runner can keep going longer. The approach also aims to lower the stress hormone response (cortisol) and impact forces, thereby lowering injury risk. In essence, the focus is conservation of resources: by never going until complete exhaustion, you preserve your ability to continue and enjoy the endorphins of running without the deep aches of nonstop running. This method also has a psychological goal – breaking a marathon or long run into manageable segments (run a few minutes, then you know a walk is coming) can make the distance mentally easier.

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High-Intensity Interval Training (HIIT)

The primary focus of HIIT is to boost VO₂max and anaerobic capacity by recruiting nearly all muscle fibers and maximizing cardiovascular strain. HIIT drives rapid improvements in oxygen uptake; studies show high-intensity intervals can increase VO₂max more effectively than traditional moderate training. It also improves lactate tolerance and neuromuscular power (speed), which helps athletes handle surges and high-intensity efforts during competition. Essentially, HIIT provides a potent stimulus for both aerobic and anaerobic improvements.