AR ENEGPAADTTEOHY OUFRA STMEASRTA THON --- ······--·····--·---·--·------·-----·�-··-· LukeH umphrewyi th Ke&i Ktehv iHna nosn VELO. � � BOULDER, COLORADO Copyrig©h t2012b yL ukeH umphrey Allr ightrse servePdr.i ntiendt heU niteSdt ateosfA merica. No parto ft hibso okm ay ber eproduced, sitnoa r reedt rieval system, ort ransmittienad n,y f ormo rb ya nym eanse,l ectroonrip ch otocopy oro therwise, wtihtehp oruitow rr itten permiosfts hieop nu blisheexrc ept int hec aseo fb rieqfu otatiownist hicnr itiacratli claensdr eviews. -.v.el®o press 3002S terliCnigr clSeu,i t1e0 0 BouldeCro,l orad8o0 301-23U3S8A (3034)4 0-060·1 F ax( 3034)4 4-678·8 E -maivle [email protected] Distribuitnet dh eU niteSdt ateasn dC anadba yI ngraPmu blishSeerr vices LibraorfyC ongresCsa taloging-in-PubDlaitcaa tion HumphreyL,u ke1,9 81- Hansonmsa rathomne thod: rae negadpea tht oy ourf astemsatr athonL/u ke Humphreyw ithK eit&h K eviHna nson. pagesc m Includes bibliographicaaln dri enfdeerxe.n ces ISBN 978-1-93403(0p-b8k5:.a- l1k p.a per) 1.M arathornu nning--TraiIn.Ti intgl.e . GV1065.17.T732H08163 796.42'52--dc23 2012048115 Fori nformatoino pnu rchasiVnegl oPrebsoso ksp,l eascea l(l8 008)1 1-4210, ext2.1 38o,r v isiwtw w.velopress.com. Coverd esigbny C harleCsh amberlin Interidoers igbny K atiJee nnings IllustratbiyoV niss uaHle altIhn formatainodnN icolKea ufman Texts eti nF ranklGiont hiacn dL ucidFaa x 14 15 I 10 9 8 7 6 5 CONTENTS ForewobryKd esv iann dK eiHtahn son vii Acknowledgments ix Itnroduction xi PARTI -THEA PPROACH 1 HansonTsr ainiPnhgi losophy 3 2 MarathoPnh ysiology 17 PARTI -ITHEP ROGRAM 3 TrainiPnrgo graCmo mponents 39 4 HansonTsr ainiPnlga ns 85 5 PrograMmo difications 103 PARTI l-TlHES TRATEGY 6 SelectiRnagc eG oals 117 7 SupplementTarla ining 129 8 MarathoNnu tritiaonnd H ydration 147 9 MarathoGne ar 175 10 RaceT actics 195 11 Post-RaRceec overy 207 Aftrewodr 215 AppenAd:iT xhE el iPtreo grHaamn:os n-sBroDoiksst aPnrocjeec t2 17 AppenBd:Si wxe aLto sCsa lculator 234 Index 235 Aboutth e Authors 241 FOREWORDS TheH ansoMnasr atMheotnh hoadbs eeanw oriknp rorgesfsos re veral decasd.Ie n1 97a8f,t reurn nimnyfg i rmsatrt ahoInb ,ec amaes pnoge foarn yi nofrmatiinovno ltvhimena gar thoWnh.aI tf oundw erceo oike­ cuttaeprp roarcehperso dfurcoemd publtiopc uabtliiocnaa ltwiaoyns, incluad lionngrg u nt hawta su sual2l0ym iliensA meripcuabn lica­ tioannsd 3 0k ilome(t1e8rm.si6 l eisnf) o remiaggnza ineIcs a.m teo fintdh ree asionbnge hindl otnrhgui pnsr ersicptwiaossn i mpTlhee:s e distawnecrereso unedv,en nu mbeTrhsta.'r si g,th hteei rsn o support­ insgc iejnuctsei fytihnogds ieas nctesj,u scton vneiecneT.h at realiza­ tiowna sa h ugwea ke-cuapfl lo r Iuk sn.ei wfa ltlh easpep roatcoh es marathon trajiutnsg iuenssgw owretkrh,eeI nn eeded to wciotmhe up someitnhg mtahdabtee ttseern se. The HanMsaornast hMoent htoeda cah estsr ataengdsi cci ein­tif callgyr oundaepdp rotaoce hv erytfhriontmgh leo ng trosu pne ed worktostu op aciLnugk.He u mphrheayas r tfcuolmlmyu nictahteesde trainmientgh odtsh ibisono ka,n swegr hiunndroefdq su estions we reicvefer ormu nneornas w eelkyb asIisna. d dittioso ene itnhgpe o s­ itirvees uflritsst haansad n e lirtuen nheerh ,a sa ne xtseinvbea c­k grouinned x ercpihsyes ioloognyl.hy a hNseo t tr ulliyv tehdHe a nsons MaratMheotnh odh,e baiulstsq ou alitfoei xepdl tahisenc iebnechei nd thipsr actaipcpoaralc ht rtaoi nIhi onpgte.h ayto ue nojyt hree sualst s mucahs w eh ave. -KEVIN HANSON CofoundeHra,n sons-BroDoiksst anPcreo ject Co-owneHra,n sonRsu nninSgh ops VII I ame xcittoeh da vLeu kHeu mphrderya uwp ohni ssc niteific knowl­ edgep,es ronarlu nnienxgp enrcieae,n dc oaicnhge xperttoih seel p expltahiHena nsoMnasr atMheotnh toord u nnienrm su ch grdeeaattielr thasnh omratg azaitrniec claepnsr oivdeL.uk hea bse eans ucscfseul membeorft hHea nso-nBsrosD oikasntcPer eocjfto mro re tsheavne n yerasd,u riwnhgi cthi mheeo btaianm eads t'edsre rgeiene xercsicsie­ encOev.e trh pea sfto uyre a,rh se hasl eatdlh sHeoa nsoRnusn ning Shopmsa rathcolnas s,sg euidihnugn droefd s bienngmearr aotnhers throughrf ritshmtea irathon anvde tmearmnaaynrh aotnetrosn ew persaolbn ests. Althotuhgceho veroafgo eu rt rainpirnogg rianbm o tRhu nrn'es Woraldn dR unniTnigm ehsa sp iquiendt erinet shtse y stoevme trh e yearista, l scoa usceodnu fsioTnh.i s bhoeolakpn ss weexrii sntg ques­ tioannsdp roivdegsu idafnoctreh ose dweshiort oe fotlhliposrw o ven trainsiynsgt eIc ma.n ntohti onfka morqeu alipfeiresdto ons upply thiisn formattoti hogene nerruanln ipnugb l.W iicsihnagl olfy ou per­ sonbaels atnsmd any yoefac rosn tijnyouf erdo m your pairnt icipation thweo r'lgsdr eatest sport. -KEITHH ANSON CofoundeHra,n sons-BroDoiksst anPcreo ject Co-owneHra,n sonRsu nninSgh ops VIII FOREWORDS