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Marathoning The Hansons' Way 用Hansons训练法备战马拉松

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发表于 2013-1-15 08:00 | 显示全部楼层 |阅读模式
Smashing the myth of the 20 miler
打破20英里(32公里)长距离跑的神话
By Jim Gerweck
Published March 10, 2005

You might expect a training program devised by the Hanson brothers, Keith and Kevin, to be a little different than the usual rehashing of principles and schedules. Given the success of athletes from the Hansons-Brooks Distance Project, you wouldn’t be surprised if it was effective, too. And if you knew about their athletes’ high mileage, you’d figure on lots of long runs making up the cornerstone of their schedules for non-elite runners.
你可能会期待Keith Hanson与Kevin Hanson制订的马拉松训练计划,因为这个计划与你寻常熟知的那些训练原则和安排,有着不太一样的地方。当你了解到由兄弟俩所创建的Hansons-Brooks Distance Project培养出来的那些选手所创造的佳绩时,你一定会为之而信服。(二猪注:http://www.hansons-running.com/)  就如你一直所知的那样:运动员的大跑量。而对于无天分的跑者,你会欻测这个计划一定是以大量的长距离跑为坚实基础的。
Well, two out of three isn’t bad.
然而事实上…
Looking at the schedules for both beginning and advanced marathoners, you might think there’s a typo—the longest run is 16 miles. In fact, the absence of a long run of 20 miles (or more) is one of the main principles of their marathon philosophy for mortals.
不管是针对初阶选手的计划,还是为高阶马拉松跑者所安排的训练,你也许会觉得这是不是一个“印刷错误”啊?最长的长距离跑仅为16英里(25.6公里)?而事实上,没有超过20英里(32公里)的长距离跑正是此马拉松训练哲学的关键原则。
"The necessity of the 20-miler for marathon success is a farce," says Kevin Hanson, noting that it’s one of the first things he and his younger sibling Keith tell aspiring marathoners at clinics they sponsor at their suburban Michigan running stores. "It’s just a convenient round number that people have endowed with some mythical properties." To prove his point, Kevin notes that European training plans often top out at 30 kilometers (18.6 miles). "Does that mean they’re 1.4 miles less prepared than Americans? It’s ridiculous."
Kevin Hanson经常说:“为马拉松取得好成绩而必须要进行20英里(32公里)的长距离跑,这根本就是一个笑谈”。每当他和他的兄弟在他们位于Michigan郊区的跑步用品商店里,为有远大目标的马拉松选手开讲的第一段就是这个,“20英里只是一个人们方便记忆的数字,却被人为地添上了神秘的色彩。”为了证明这点,Kevin提及很多欧洲的训练计划中,最长的距离也为一个整数,30公里(18.6英里),“那是不是意味着欧洲选手与美国选手比,他们少准备了1.4英里呢?这是不是很可笑吗?”
While it’s clear that their training philosophy has worked for the elite athletes in the Hansons-Brooks Distance Project, is it effective for less gifted runners who don’t have the time or ability to put in high mileage week after week?
很明显Hanson训练计划非常适用于精英级别的马拉松选手,但对于天赋不强、没有时间或能力去每周复每周累积长距离跑量的选手是否有效呢?
Although there are hundreds of graduates from their clinics who have notched big PRs by following the program, Kevin Hanson needs to look no further than across his kitchen table for the most vivid testimony.Hanson
兄弟培养出来了成千上百个选手,都因为此计划而拥有了显赫的个人最好成绩。而Kevin Hanson只需要举一个最信服人的例子,而且就是平时他餐桌旁的例子。
"When we first started doing this my wife was training for a marathon, and she said there was no way the schedules would work," he says. "And to make sure she proved me wrong, she followed them to the letter." The end of the story is that on race day, his wife Nancy ran negative splits en route to a 2:59:21 PR. "So that’s one thing she admits I’m right about."
“当我们最初开始时,我的妻子正好在准备一个马拉松比赛,她认为我们的训练计划是不可能成功的。而且为了证明我是错的,她就完全遵照着这个计划来训练。”故事的结局就是:在比赛日,Kevin的妻子Nancy不仅后半程比前半程跑得快,而且跑出了2:59:21的个人最好成绩。“所以,她不得不承认我是对的。”
The Hansons’ schedules are based on the philosophy that no one workout is more important than another. "On some schedules, you rest the day before and after the 20-miler," says Kevin. "That’s putting too much emphasis on one workout. And for someone whose weekly mileage is going to top out at 50, it means they’re doing 40 percent of their running in one day." To people who question whether the elite Hansons-Brooks athletes do longer runs, he replies, "Sure, they’ll do a 20 to 22 miler, but it’s part of a 130-mile week. So it’s actually a smaller percentage of their total volume than it would be for someone doing less mileage.
"Hansons的计划是基于没有一个训练会比另外一个训练更为重要的理念。Kevin说:“在一些计划中,在一个20英里(32公里)的训练前/后,你需要一天的的休息。这种方式过于强调了一次训练的重要性。 对于有些人而言,他们每周的最大跑量不过50英里(80公里),这就意味着他们一天就要完成周跑量的40%。”对于Hansons-Brooks俱乐部中的精英是否要完成长距离训练的质疑,他的答案是:“是的,他们需要完成20到22英里(32到35.2公里)的训练,但是那只是跑量达到130英里(208公里)那周的一部分,因此它实际上只占了总跑量较小的比例,而不是跑量小的人的那种情况。
The other question they usually get is how running only 16 miles can prepare you for running a full marathon. "People say, ‘there’s no way I could run another 10 miles,’" says Kevin. This brings up the second main principle of their philosophy, that ofresidual training effect. According to Kevin, it takes 10 days for the benefits of a workout to appear in the body. "That’s why so many people quit a program in the first week." Extending this principle, it also means that when a Hansons-trained runner sets off on a 16-miler, there’s already three workouts’ worth of fatigue in their legs. "So it’s not like running the first 16 miles of a marathon, it’s more like the last," says Kevin.
另一个问题是:只跑16英里(25.6公里)的情况下,怎么去准备一个全程马拉松比赛?Kevin说:“人们会说:这种情况下,他们是不可能跑完另外的10英里(16公里)。”这就涉及到了他们训练理念的第二个原则,训练效果的剩余量。根据Kevin的说法,每次训练的效果需要10天的时间才能在身体中得以体现,“这是为什么很多的人会在第一周就放弃训练计划。”对这个原则的进一步理解,就是当一个执行Hansons训练法的人开始16英里的训练时,应该已经完成了3次训练来使他们的双腿处于疲劳状态。“因此这就不像是在跑马拉松比赛中的前16英里,而更像最后的16英里,”Kevin说。
Their schedules for both beginning and advanced marathoners are nearly identical, and striking in their simplicity. The "Beginner" and "Advanced" labels are based on marathon experience rather than speed or ability; a beginner might actually be faster at shorter distances. A toned-down version of the plans followed by the elite Hansons-Brooks runners, they focus on three Something of Substance, or S.O.S., workouts each week. There’s one recovery day and three days of easy running, when the emphasis should be on keeping the pace slow and building weekly volume.
他们的计划对于马拉松的初级和高级跑者基本上相同的,并使其简单化。所谓的“初级”和“高级”是基于跑马拉松的经验,而不是速度或是能力;一个初级跑者可能在短距离方面速度很快。一些参照汉森训练法的优秀跑者则采用了简化的版本,他们在每周的训练中更多的是关注三个实质性的内容。当他们关注与在低配速的情况下来提高每周的跑量时,会安排一天用于恢复,三天用于轻松跑。
Thursdays are increasing-distance marathon-pace runs, although the pace is only marathon goal pace. "The point of these is to get your body to know what marathon pace feels like," says Kevin. "The big mistake most people make is going out too fast and crawling at the end. ‘But those first miles felt so easy,’ they always say. This way you develop a sense of pace at various levels of fatigue.
"周四可以用来按照马拉松的配速不断增加跑步的距离,尽管可能这种配速只是马拉松比赛时的目标配速,“这样可以使你的身体能够体验马拉松的配速,”Kevin说:“很多人在比赛时所犯的最大的错误莫过于开始时跑的太快,导致在后面只能以很慢的速度完成比赛,而他们总是说‘刚开始的几英里跑的如此轻松’。周四的训练可以培养你在身体不同疲劳程度下对配速的感知能力。
”Tuesdays are speed sessions in the first half of the training, morphing to strength workouts as the race nears. The difference is that the speed workouts total three miles of fast work at between 5K and 10K pace—"We usually tell everyone 10K, because they wind up going faster anyway"—while the strength workouts are run only 10 seconds per mile faster than marathon goal pace, but with twice the volume of total intervals, such as 6x1 mile or 2x3 miles, with about half-distance recoveries.
在训练的前一半时间,周二可以用于速度训练,然后在临近比赛时可以改为强度训练。二者的不同之处在于速度训练是按照5公里或是10公里的配速跑完总量为3英里(4.8公里)的训练,“我们经常告诉大家用10km的速度,因为他们总是会跑得比预定的快”。而对于强度训练,则是按照每英里比马拉松配速只快10秒的速度进行训练,但是要以跑量上要达到间歇距离的两倍,比如6 X 1英里,或是3 X 2英里,并以一半的距离进行恢复。
That pace is established based on recent performances at other distances, and can be adjusted until the strength sessions begin. "After that you’re pretty much locked in," says Kevin.
配速可以按照最近在其它距离上成绩来确定,然后在强度训练开始时可以进行调整,“之后你完全可以锁定这一配速”,Kevin说。
The long runs, which alternate with somewhat shorter runs every other week and top out with three 16 milers, should be run at a pace that you’re sure you can hold for the distance. "The emphasis is on the volume, not the speed," says Kevin.
对于一些夹杂在短距离训练中的以及最大训练量16mi的每周的长距离训练,要求以你能够完成这些距离的速度去跑。"量比速度更重要。"Kevin说。
Racing at shorter distances isn’t a formal part of the schedules, but Kevin realizes most runners will want to hop in one or two during the course of the buildup. "Out here the Crim 10-miler is big, and it comes near the transition from speed to strength for people training for the Detroit Marathon," he says. During a race week, Kevin advises skipping the marathon-pace run, instead doing your Saturday mileage on Thursday. Then run the race, preferably on Saturday, and resume the schedule.
短距离的比赛是不包含在计划的正式部分,但是Kevin意识到大多数的跑者会在制定计划时加一到两个比赛。 “在这里,10mi的训练量是很大的,在人们的底特律马拉松训练计划中,他可以用来实现从速度训练到强度训练的过渡。 ”他说。在比赛周,Kevin建议省略马拉松配速训练,而是把周六的长距离放在周四。再去参加一个最好是周六的比赛,然后回到训练周期。
"Races are important," he admits. "They’re the only way to simulate holding your pace in a competitive situation, running in a pack, and practicing  hydration and refueling on the run." Also, feedback from some early races may allow you to be more aggressive in your marathon goal.
"小比赛很重要。"他承认。"他们是模拟你在比赛环境下的配速、装备、奔跑时的补水和能量的唯一途径。"所以,从一些早期的小比赛中获得的反馈,能让你的马拉松目标实现的更加积极。
The last week of the schedules is a modified taper. "The body thrives on consistency," says Kevin. "The taper is a way of resting without letting [your body] know that something’s up. [A full taper] is like sleeping 11 hours when you normally sleep eight—you sometimes feel groggier.
"最后一周的训练是逐渐减量。Kevin认为, “身体的发展具有一致性。减量是一种不让你的身体知道有东西到来的一种休息方式。一个「良好的」减量就像是你平时只睡8h,而此时睡11h-甚至有些时候更久。
”The three miles the day before the race is a way to vent nervous energy and allow for a better pre-race stretch and sleep. "You don’t warm up for the marathon, so basically you’re doing your warmup the day before.
"比赛前的3英里是缓解赛前紧张的一种方式,并且配合赛前的良好拉伸和睡眠。"马拉松赛是没有热身的,所以基本上你在赛前一天就开始热身。"
Finally, if sickness, injury, vacations, or any of the other hubcaps life may roll into your lane cause you to miss a few days, don’t try to make up the workouts. Simply get back on the schedule where you would be. "Anything you miss is important, but no more important than any other workout," says Kevin.
最后,如果疾病,伤痛,假期,或者其他的种种原因让你无法执行计划,请不要尝试弥补。只要回到训练周期即可。Kevin说:"无论你错过了多么重要的训练,但下一个训练比什么都重要。"(这句很拗口,译的不通顺)

S.O.S. Something of Substance Training
Week
SUN
MON
TUES
WED
THURS
FRI
SAT
1
6
6
6
2
8
6
Speed
Off
3 or 6
Off or 6
3 or 6
3
4 or 8
Off or 6
2 or Speed
Off
3 or 6
3 or 6
3 or 6
4
4 or 8
Off or 6
4 or Speed
Off
4 or MP 6*
4 or 7
4 or 6
5
5 or 10
Off or 6
5 or Speed
Off
3 or MP 6
3 or 6
5 or 8
6
5 or 8
Off or 6
5 or Speed
Off
4 or MP 6
5 or 7
4 or 6
7
6 or 12
4 or 6
Speed
Off
MP 5 or 7
4 or 6
8 or 10
8
8
4 or 6
Speed
Off
MP 5 or 7
4 or 7
6 or 8
9
10 or 14
6
Speed
Off
MP 5 or 7
5 or 6
6 or 10
10
10
5 or 8
Speed
Off
MP 6 or 8
6 or 7
5 or 8
11
15
6
Speed
Off
MP 8
5 or 6
8 or 10
12
10
5 or 8
Strength
Off
MP 8
6 or 7
8
13
16
5 or 6
Strength
Off
MP 9
5 or 6
8 or 10
14
10
7 or 8
Strength
Off
MP 9
6 or 7
6 or 8
15
16
5 or 6
Strength
Off
MP 9
5 or 6
8 or 10
16
10
7 or 8
Strength
Off
MP 10
6 or 7
6 or 8
17
16
5 or 6
Strength
Off
MP 10
5 or 6
8 or 10
18
10
7 or 8
Strength
Off
MP 10
6 or 7
6 or 8
19
8
5 or 6
5
Off
6
5 or 6
3
20
Marathon
____________________________
*MP=Marathon Pace
Beginners start Thursday of week 2, and use the first workout listed for a particular day, or the lower end of the mileage range. All distances are listed in miles.
发表于 2013-1-15 08:09 | 显示全部楼层
为您加油!
发表于 2013-1-15 08:14 | 显示全部楼层
这个方法好像比较适合我这样的懒人。
发表于 2013-1-15 08:18 | 显示全部楼层
俺要慢慢琢磨 看怎么训练合适
发表于 2013-1-15 08:38 | 显示全部楼层
学习了,外国专家的训练方法。
发表于 2013-1-15 09:08 | 显示全部楼层
好贴,因人而异。
发表于 2013-1-15 09:37 | 显示全部楼层
分享了
发表于 2013-1-15 10:17 | 显示全部楼层
竹林 发表于 2013-1-15 08:14
这个方法好像比较适合我这样的懒人。

这个方法好像不适合我这样的懒人,我现在每周只跑3天。
发表于 2013-1-15 11:34 | 显示全部楼层
说实话,俺还是有点不敢相信。
发表于 2013-1-15 11:55 | 显示全部楼层
学习一下。
发表于 2013-1-15 13:04 | 显示全部楼层
还是那句话,适合自己的,才是最好的训练方法。
发表于 2013-1-15 21:43 | 显示全部楼层
黑子 发表于 2013-1-15 11:34
说实话,俺还是有点不敢相信。

俺也不相信

点评

MAF都相信了。。。这个有什么不好相信的。。。我信。哈哈  发表于 2013-6-16 17:16
发表于 2013-1-16 12:10 | 显示全部楼层
本帖最后由 李俊 于 2013-1-16 12:27 编辑

光看标题,我觉得这个计划就是针对我这种跑到25K就开始给自己找各种借口提早收工的人。但仔细看了一下计划,还是不同的,也很有意思,以第16周为例:

周一  8mi(12.8K)
周二  强度训练 6x1600m(比马拉松配速快10秒),恢复800m,加热身冷身,估计18K
周三  休息
周四 10mi(16K) 马拉松配速跑
周五  7mi(11.2K)
周六  8mi(12.8K)
周日 16mi(25.6K)

可以明显看到该计划的特点:
1) 虽然没有32K以上的距离,但周跑量依然能维持在98K左右(这不是一个轻松的计划);
2) 周三休息,这与我们一般周一休息(周日长距离跑后)的习惯非常不一样;而且周二是速度或强度训练,第二天就能休息,肯定是卖力跑;
3) 在周日的25.6K之前没有什么减量,我们如果周日LSD,那周五周六肯定会少跑一点。

所以,如果要争论,那焦点应该放在“以疲劳的双腿跑25K”与“以轻松的双腿跑32K”,哪种方式对马拉松更加有效?不知道论坛上有没有人按这个计划训练过的,能告自己的切身体会,或者谁来当一下小白鼠实践一下。

不过光从计划来看,还是不太适合周跑量已经在100K以上的跑者,因为对于他们而言20mi(32K)只占整个周跑量的一小部分而已,更别提16mi(25.6K)了。

虽然我看回复,大家都比较怀疑,但我查了一下资料,好像有一年波士顿马拉松,兄弟俩带出来的徒弟中有7个人排名都在前22名内,这可是波马啊!所以也许你很怀疑,但在备战下一个马拉松之前,如果有机会再看看这个计划,说不定你就成为小白鼠了。

点评

周二那个1mi需要6个吗?为什么我查的资料是3个?  发表于 2013-1-16 21:52
发表于 2013-1-16 12:19 | 显示全部楼层
本帖最后由 明辉 于 2013-1-16 12:21 编辑

楼主有没有这种一整套的计划?我来做这个小白鼠吧!我非常喜欢这种比较快速的训练计划!我用这个方法来练习,看龙虎山半程能有啥结果

点评

龙虎山半程?啥计划都来不及,哈哈  发表于 2013-1-16 22:00
发表于 2013-1-16 12:27 | 显示全部楼层
本帖最后由 李俊 于 2013-2-1 15:45 编辑

找到一段视频,兄弟俩每周还是带着跑者训练 http://v.youku.com/v_show/id_XMzczMjk1ODUy.html

3mi热身+striders,然后4x2mi@HMP with 0.5mi jog,3mi cool down,一节强度课为15.5mi,也就是25K。所以对于精英跑者而言,Hansons应该还是另外有针对性的计划的。
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