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Luke Humphrey Running

Luke Humphrey Running

Auteur(s): Luke Humphrey Running
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 Hansons Marathon Method / Personal Coaching / Training Plans / Boston Qualifying Plans / Hanson's Marathon Method Hygiène et mode de vie sain
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  • LHR Podcast: Approaching the Hansons Marathon Method Beginning Marathon Plan.

    LHR Podcast: Approaching the Hansons Marathon Method Beginning Marathon Plan.
    Oct 20 2025
    Transcript: Hey guys, this is Luke Humphrey. Welcome back to the Luke Humphrey running podcast. I appreciate all the great feedback from the last one. Yes, the audio is much better, right? And so I think that will be a much better listening experience. And a lot of you reconfirmed what I was kind of aware of. A lot of you listen to the podcast while you're running or doing whatever. It's nice to have that instead of just a YouTube video, which I would tend to agree with. In today's episode, I'd like to discuss the prerequisites for the HMM beginner plan, as they seem to be a fairly common source of confusion. And part of that is, when I wrote the book and talked to Kevin and Keith, we were aware of some things, but other things we were not aware of, and so some of it was just, we didn't know it was an issue until more people read the book and then it became apparent that it was an issue. And I think some of it is just because of how the beginner plan is set up and all that good stuff. So today, that's what I want to talk to you about because it really is our goal to make people as successful as possible. And so two, that means we have to make sure that they are in the right training plan, right? If they're not in the training plan, the training plan itself could be great, but if it's not the right one for you, then it's not going to do any good. So we want to make sure that you make the right choice in training plan and that it fits you where you're at no matter you know, one of things I'm going to talk about is just the fact that like sometimes you have to throw out the whole, you know, title of beginner intermediate advanced because a lot of times it's really just based on what you're trying to accomplish and what you can fit in during a week, right? It doesn't matter if you're a beginner or not. cause I think a lot of people will tell you that the beginner plan of Hansons Marathon Method is much more like an intermediate plan compared with other programs. So, with that being said, who is the beginner plan for? And I think that's the first place we should probably start. And so, you know, it's not necessarily recommended for those who are brand new to running, know, meaning that you signed up for a marathon because it was something that you wanted to do before you turned a certain age and you've never really run before and now you're gonna run a marathon in 18 weeks. This probably is not the best plan for you. I would recommend other things. So if that's you and you're listening to this, I encourage you to listen through this the whole way, but recognize that you're going to be better served taking another avenue. And it can still include this plan, but it might require more time between the time you're deciding to start this now. and when you really should be starting for your next, for your first marathon. cause I think there's, there's things you need to do to get ready to be able to handle what this schedule is going to be asking you to do. And so from my experience, a lot of people, put themselves in a situation. It's probably going to be a little over their head, maybe not right away, but what it's one of those things where you get six, eight, 10 weeks down the road and it just is all added up over time. It just becomes too much to be able to for your body to to keep up with and that's when things get bad pretty quick and then we're scrambling to try to even get you to the starting line and I think if we approach it the right way we don't have to we can take a lot of that worry out right and so so if this is you just talking about being a first-time marathoner what I would encourage you to do is take some time the very least build your volume up to 20 miles a week, right? So if you're starting from zero or you're only like, you know, a couple miles, a couple times a week and you're like, know, my kid is a perfect example. Like I thought she was gonna be running 10 miles a week in cross country t...
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    21 min
  • LHR Podcast: Addressing Hansons Marathon Method Myths

    LHR Podcast: Addressing Hansons Marathon Method Myths
    Oct 13 2025
    Transcript:Hey everyone, welcome back to the LHR podcast. It's been a while. We've been revamping a lot of stuff behind the scenes on our website and things like that. fortunately the podcast took a little bit of a backseat, but I think we're back now. I think we're going to be in a position where we can do things much more regularly. when I was going back and looking at some stuff, you know, we got some pretty old, it's a pretty old content that probably needs to be updated. So, Be on lookout for that, just some new updates on some old topics, maybe more just really improving the quality of the content. I know some of the audio and the older stuff that we have out there is pretty rough at points. So trust me, I know. I'm aware. That was a long time ago. And things have definitely improved since then. So. Be on the lookout for that, but we're going to start off today with kicking some things off with spelling some myths of Hanson's Marathon Method, which if you don't know, my name is Luke Humphrey. I am the owner of Luke Humphrey Running. I've been coaching since 2006 and myself and alongside a lot of the assistant coaches that work for me, we're members of the Hanson's Distance Project for a number of years. have a couple. current athletes still there. And then I am the author of the Hanson's Marathon Method book series. you know, we've been not the sometimes we get confused with being the authors of the program, but that is definitely not me. That is for sure, Kevin and Keith Hanson, which I guess I've just kind of become a spokesperson for over the years. But, you know, our a lot of our coaching is based off of what Kevin and Keith have taught us. And And as the author of the Hansen's Marathon Method, I get to field a lot of those questions. So what I want to do today is just kind of discuss really the three biggest things I get with people who are kind of on the fence with Hansen's Marathon Method. Maybe they have some friends putting some things in their ears. Definitely some people, some influencers and bloggers and YouTubers with their own take on things, which I would. agree with some of it not necessarily all of it. think there's some things that need to be clarified. think when you see when I see people say or write certain things it's kind of clear to me that they didn't necessarily look at the whole program they just looked at a PDF file of the plan and didn't really look at what we explain in the book. So hopefully this will help you. make a decision, whether it's not to be with us, we just want you to be in the best program for you, but we do feel that this will help this program, the Hanson's Marathon Method will help a lot of people reach their goals, whether it's to run, you know, sub three hours or just complete their first one, you know, as best that they possibly can. And, you know, whether that's, you know, three, thirty, four or five hours, we definitely feel like we can we can get you there. So let's jump right into it. The first one that I get a lot is that it's a low mileage or less is more type of program. And I can attest to you that that is not the case. Even VeloPress, who published Hanson's Marathon Method books, they were kind of on that train at the start as well. They wanted a title to kind of reflect that. I know that when Kevin and Keith gave me the opportunity to write the book, we saw it and we're like, I don't really know if that's the best route to go. And we kind of explained to them, you really have to look beyond certain aspects of the program and you'll realize that it's definitely not a less is more. You're running six days a week and even though the long run is only 16 miles, you're putting in… a significant amount of mileage and really more miles than a lot of programs you'll find, you know, free programs on the web or, you know, what you see in other books and things like that. So you really have to take a whole 30,
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    22 min
  • Threshold Volume

    Threshold Volume
    Jan 29 2024
    As a coach or an athlete, we look for guides as to how much work is an appropriate amount for a given athlete. I have mentioned this before, but again, often we discuss the 80/20 rule in training- 80% of our work should be easy and 20% hard. The question then becomes what is hard and what is easy, and in terms of hard, how should that look? So, I’d like to break down some general guidelines. In terms of the 20%, for most of my athletes, that’s going to be anything faster than half marathon pace. However, when talking about true definitions of hard, researchers will argue that 20% is anything harder than the lactate threshold, or the pace that you can hold for about an hour. Race pace, that’s anything from 10k pace to just under 20k race pace for my fastest athletes. Right now, let’s look at threshold work. Now to be clear as mud, the term threshold has a lot of names. The most current is LT2, which stands for 2nd lactate threshold. In practical matters, it’s the point where blood lactate starts to accumulate exponentially. You have probably also heard the terms anaerobic threshold, lactate threshold, the onset of blood lactate accumulation, or maximal lactate steady state. These are the same thing. Ok, got it? Good! Now, what you want to know- how much can I include in my weekly volume? Well, the rule of thumb appears to be that I can include about 10% of my weekly mileage in the form of threshold work. Now, I must caveat this with the point that, when reading this, don’t think that every week should include 10% threshold work. No, we are just saying that when including threshold work, these should be your guidelines. What kind of workouts should I be doing? At the basis of theory, you have two options. The first is the traditional tempo. The second would be repeated at your LT. Is either of them better than the other? I wouldn’t say that, as both have a place in training and they both have different features. So, any type of runner would benefit from incorporating both. Tempos: Most coaches agree that a 20-minute tempo at LT is the staple of building stamina in the endurance runner. Now, coaches will extend those out based on ability. For example, coach Joe Vigil talks about extending these out to 6-8+ miles for his elite runners. On the other hand, Jack Daniel’s talks about doing longer tempo runs, but slowing the pace down, the further you go so that by the time you get to about 60 minutes, the pace is much closer to the marathon pace than the original threshold pace. As a lower mileage runner, a 20-30 minute tempo run might essentially be your 2-3 miles allotted for a threshold allowance for the week. It might also be a pretty tough run. If you are a higher mileage runner a 20-minute tempo might be 4 miles, but you are under that 10% allotment. We then have an issue- do we get that extra few miles in another workout, make the current workout longer, or just let it go? That’s where LT repeats can come in for both groups. LT Repeats LT repeats would be like any other repeat you did for speed, just a little slower (maybe) and less recovery. You might end up with a little overall volume. Overall, we are looking at repeats that are maybe 3+ minutes in length with a pretty short recovery. For most athletes repeats of 800’s to km’s are the Goldilocks distance. 6-10 x 800 5-10 x 1k 4-8 x 1200 These would all be staple workouts. I like the repeat for a few different avenues. One, when just building up. These make a lot of sense for all groups. Whether you are just starting as a beginner or just the beginning of a segment. It allows athletes to accumulate more time and volume without quite as much stress. It also opens the door to getting creative with some combination workouts (speed and LT or LT and half marathon pace). If LT is hard for you then going the repeat route allows a little faster recovery to allow for a second quality session along with a long run if placed righ...
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    19 min
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