Hansons Marathon Method with VO₂ Max Testing

The Hansons Marathon Method emphasizes "cumulative fatigue"-training on tired legs to simulate race conditions. Key features include:

• Controversial 16-mile max long run (not 20+)
• Three hard "Something of Substance" (SOS) workouts per week
• High weekly mileage with shorter long runs
• Marathon pace runs to dial in race pace

Hansons training is demanding. Three hard workouts per week on cumulative fatigue requires precise intensity:

• Easy Runs: Must be truly easy for recovery-testing shows exact pace
• Tempo Runs: At lactate threshold-your test provides this precisely
• Speed Work: VO₂ max intervals at exact intensity
• Marathon Pace Runs: Know your true MP, not guesswork

Easy Pace: Recovery between SOS workouts. VO₂ max testing ensures these are easy enough.

Marathon Pace: Typically 10 seconds per mile slower than threshold. Your test gives exact MP.

Tempo Pace: Lactate threshold efforts-6-10 mile sustained runs.

Speed/Intervals: VO₂ max pace for 1K-1 mile repeats.

Hansons caps long runs at 16 miles (25% of weekly volume). This works because:

• You're always training on tired legs from cumulative fatigue
• Marathon pace runs build race-specific endurance
• Recovery is faster, allowing more quality work

VO₂ max testing helps you pace these 16-milers correctly-not too fast (defeating the purpose), not too slow (missing adaptation).

Beginner Plan: 57-63 mile peak weeks. Testing ensures quality over junk miles.

Advanced Plan: 63-70 mile peak weeks. Precise zones prevent overtraining at high volume.

Pre-Cycle: Test before starting 18-week plan to set all zones.

Mid-Cycle (Week 10-12): Optional retest to adjust zones as fitness improves.

VO₂ Max Test: $250

Complete testing with Hansons-specific training zones for cumulative fatigue training.

Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062

Contact:
Phone: 831-400-9227
Email: info@fitevals.com

Professional VO₂ max testing in Santa Cruz for Hansons Marathon Method training optimization.