Hansons Coaching Services

Standard Training Packet

www.hansonscoachingservices.com
info@hansonscoachingservices.com
 I would like to personally thank you for allowing us to be a part of your
running. When I started this business in 2006 I never thought it would grow to
the point it has now. We are constantly motivated by the feedback weve
received from the thousands of runners who weve had the privilege to work
with. Best of luck to you as you set out towards new goals and races.

Train hard and enjoy the process!

Sincerely,

Luke Humphrey and all the coaches at Hansons Coaching Services

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 Table of Contents

Hansons Coaching Services Training Philosophy 3

Phases of the Training Segment 5

Altering the Training Schedule 8

Choosing Your Training Segment Goal 9

Race Equivalency Chart 11

Training Components 13

Easy Days 13

Long Runs 16

Warm-up & Cool-down 18

Strides 19

Dynamic Warm-up & Drills 20

Speed Work 23

Strength Work, Tempo Runs & Marathon Pace Runs 25

Running Economy 30

Assessing Segment Success & Determining Future Direction 34

Resources 37

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 Hansons Coaching Services Training Philosophy

Whether you are training for the marathon or a 5k, the Hansons
philosophy has a few universal components. What follows is a brief outline of
the philosophy. For a more complete guide, refer to the books (Hansons
Marathon Method, Hansons Half Marathon Method) and articles, podcasts and
videos found on www.hansonscoachingservices.com. First is the importance of
aerobic development, regardless of the race distance. Even for shorter race
distances such as the 5k or 10k, most of your performance will be tied to your
aerobic capabilities. For nearly all runners, improving aerobic capacity and
running economy is the best bang for your buck in terms of attaining
increased levels of performance. This can be easily recognized if you were to
move up from a 40-60 mile-per-week schedule to a 60-80 mile per week
schedule. The increase in volume is made up mostly in easy running on
recovery days, warm ups, cool downs and long runs. Simply running more
mileage, while doing the same workouts, is an effective way to reach new levels
of fitness.

The second universal component is spending time at goal race pace.

Whether its an 8 mile marathon-pace tempo run or 12 x 400m at 5k goal pace,
increasing efficiency at goal race pace is a common theme throughout the HCS
training programs. When given enough time, the human body is remarkably
talented at adapting to certain stresses. By spending time running at goal race
pace, the body becomes more and more efficient at that particular pace. This, of
course, becomes very useful on race day.

Running each day at the appropriate training pace is the final universal
component. In our training schedules, each run has a specific purpose and a
specific training pace designed to achieve this purpose based on your current
fitness. Adhering to the prescribed paces for easy runs is just as crucial as

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hitting your paces on the hard days. The programs are designed with these
paces in mind. Failure to follow the pace guidelines usually means that the
workouts will be either too hard or too easy.

The training plans vary based on the distance of the goal race. For the
marathon, a race distance that is nearly completely 100% aerobic, the workouts
focus on developing the aerobic system as much as possible. In the marathon
programs, the concept of cumulative fatigue is employed. Developed by Kevin
and Keith Hanson, this training strategy brings you into the marathon pace
tempo runs and long runs with a significant amount of fatigue in your legs. The
idea for the marathon pace tempos is to train your body to run marathon pace
while in a state of tiredness. Likewise, you enter the long runs with enough
fatigue that your 16, 18 or 20 mile run simulates the last 16, 18 or 20 miles of the
marathon instead of the first. Those who find success with the programs
embrace this concept of cumulative fatigue.

Members of the Hansons-Brooks Distance Project during The Simulator,

a 26.2 kilometer marathon pace workout run on fatigued legs

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 For training plans focused more on the shorter distances, such as the 5k or
10k, the type of training is adjusted to account for a higher percentage of
anaerobic requirements for these races. With these programs, you see shorter
repeats at a faster pace and tempo runs that are closer to true anaerobic
threshold as opposed to marathon pace. The volume of the workouts is lower,
but their intensity is higher compared to marathon segments.
A final note on training philosophy: eliminate variables on race day.
There are things you can control and things you cannot. Focus on the things
you can control, such as pre-race logistics, fueling strategies, your race plan and
the gear youll use on race day. Practice these in training so that your mind and
body are comfortable with the routine. Plan ahead in order to eliminate
surprises. Being a great racer is part preparation and part flexibility. Prepare for
known entities and be mentally flexible on things you have no control over.
With a good training plan, good preparation and the flexibility to maintain
confidence in yourself despite unforeseen challenges you will be ready to reach
your goals.

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 Phases of the Training Segment

Training schedules that focus on different goal race distances will utilize
different phases of training. Depending on the difficulty level of the schedule,
the length of the schedule and the goal race, some or all of these phases may be
used to varying degrees. Some schedules, such as the longer marathon schedules
will utilize nearly all training phases. Below youll find a brief description of all
of the different phases of training used in HCS schedules.

Base. The Base phase can be stated as building the foundation, or base, to your
training. It is the platform from which all other training will anchor to. There
is nothing special to the base phase, simply easy running, usually increasing
slightly in mileage each week. The base phase is often used as prep work for
upcoming workouts or as a respite between hard training segments.

Transitional. It is often difficult to completely switch gears from just easy

running to doing workouts a couple times a week. The transitional phase
bridges the gap between easy running and harder workouts. This phase will
usually include some effort-based workouts or lighter, more introductory
workouts.

Threshold Introduction. This phase is typically used just prior to race-specific

work during a marathon segment. Since we have found that many people tell us
that they run their marathon pace every day, we try to introduce paces that are
slightly faster than goal marathon pace. The reason the easy days tend to be
faster than marathon pace usually comes down to the lack of weekly mileage to
significantly tire the athlete or not knowing what an appropriate marathon goal
should be. This phase incorporates mileage increases and faster running to help
allow the body to decide what an appropriate easy pace should be and what
marathon pace should be.

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Race Specific. This phase is used in nearly all of our training schedules. This is
simply putting an emphasis on race pace specific running. For the marathon
schedules this could include workouts such as longer long runs at faster paces
and runs done entirely at goal marathon pace. For shorter race distances, this is
usually achieved with race-pace repeats of varying lengths.

Taper. This is the time immediately preceding your goal race to allow the body
to recover from the work it has done over the last several weeks or months.
Fitness gains are minimal at this time and recovery is the key to running your
best on race day. The recovery comes mainly from a decrease in training
volume, while the intensity of the workouts remains relatively constant.

Recovery / Down Time. This phase is not usually included in our training
schedules but it should be a part of every runners long-term training plan.
Taking time to step away from running, especially after a rigorous training
segment, is crucial to long-term success. Athletes of the Hansons-Brooks
Distance Project typically take two full weeks off from any kind of running
after a marathon segment. This time allows your body to repair all the little
aches and pains in acquired over the training segment. Failing to make this a
part of your routine can lead to increased chance of injury down the road.

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 Altering the Training Schedule

The schedule provided is certainly not the be-all-end-all for your training;
it provides a clear template to training within a certain mileage range for a
certain race distance. We realize that not everyone runs their long runs on
Sundays and that sometimes you want to do a speed workout on Thursday with
your track club, instead of Tuesday by yourself. That is usually fine, provided
you keep these in guidelines in mind:

1. Keep an easy, or rest day in between workouts and between workouts and
long runs.

2. Do the same type of workout that is prescribed for the week. For
example, if you have 12 x 400m @ 5k on your schedule but your local club
is doing 6 x 800m @ 5k no problem! If they are doing a 6 mile
progression run, however, it might not be a great switch.

3. Try to keep the mileage similar to what is prescribed for the week.
Consistency with mileage allows your body to find its groove varying
mileage widely from week to week is likely to cause unnecessary stress
on the system.

If you encounter illness or pick up an injury you may have to alter the training.
Check out this article from Coach Kubatzky on how to adjust training
accordingly:

http://hansonscoachingservices.com/how-to-adjust-for-injury-or-illness/

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 Choosing your Training Segment Goal

Choosing a feasible goal for longer races, such as a marathon, can help
ensure success for the race, as well as provide a better training and racing
experience. However, the process of choosing the best goal can be complicated
because there are a lot of factors to consider. The easiest way to approach this is
to use a race equivalency chart. This chart can show you what you may have
the ability to run based on other race distances you have completed. The more
recent the predictor races, the more accurate depiction of your current fitness.
You may notice that as your race distances go up, your performances becomes
better than what was suggested by a shorter race, or perhaps the opposite is true.
You may want to follow this trend to help choose a more appropriate goal. The
closer in distance the predictor race is to the goal race, the more accurate the
race equivalent time will be.

An important thing to remember when using these charts is that

reasonable training must be performed to achieve the predicted performances.
This means that training for a marathon is considerably different than training
for a 5k. So, if you have been training for 5k races all summer and want to run a
marathon in a few weeks, your goal for the marathon shouldnt be what the
chart states is equivalent. To reach that suggested goal, ample time and proper
marathon-specific training would be required. Likewise, achieving an
equivalent 5k performance based on a marathon time would require a specific 5k
training segment. The point is that race-specific training is required to run
equivalent times.

For those of you who are running with any sort of training structure for
the first time, this may be a little tricky. You may consider building to a decent
mileage level, followed by racing some shorter distance races to obtain a general
idea of what marathon goal you should have. Even if you are running just to

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finish, you should find a reasonable goal pace range for training reference.
Otherwise, your training is likely to be too general and you may find yourself
less than prepared. In a perfect world, you would dedicate somewhere around 6
months of training and racing progressively longer distances to really know
what kind of marathon you are capable of.

Example:

Your 5k time suggests a 3 hour marathon is an equivalent performance, but your

10k time predicts a 2:45 marathon. Finally, the half-marathon you ran a couple
months ago suggests a 2:40 marathon. With this being the trend, training for a
2:40 marathon is probably a more appropriate goal than a 3:00 marathon.

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 Race Equivalency Chart
Mile 2 Mile 5k 10k 15 k 10 Mile Half-Mar. 25 kilometer Marathon
12:59 27:43 45:00 1:33:29 2:24:51 2:36:38 3:28:01 4:10:24 7:18:42
12:16 26:10 42:30 1:28:17 2:16:49 2:27:56 3:16:27 3:56:29 6:54:19
11:32 24:38 40:00 1:23:06 2:08:46 2:19:14 3:04:54 3:42:35 6:29:57
11:24 24:19 39:30 1:22:03 2:07:09 2:17:29 3:02:35 3:39:48 6:25:04
11:15 24:01 39:00 1:21:01 2:05:33 2:15:45 3:00:16 3:37:01 6:20:12
11:06 23:42 38:30 1:19:59 2:03:56 2:14:00 2:57:58 3:34:14 6:15:20
10:58 23:24 38:00 1:18:56 2:02:19 2:12:16 2:55:39 3:31:27 6:10:27
10:49 23:06 37:30 1:17:54 2:00:43 2:10:32 2:53:20 3:28:40 6:05:35
10:40 22:47 37:00 1:16:52 1:59:06 2:08:47 2:51:02 3:25:53 6:00:42
10:32 22:29 36:30 1:15:49 1:57:30 2:07:03 2:48:43 3:23:06 5:55:50
10:23 22:10 36:00 1:14:47 1:55:53 2:05:18 2:46:24 3:20:19 5:50:57
10:14 21:52 35:30 1:13:45 1:54:17 2:03:34 2:44:06 3:17:32 5:46:05
10:06 21:33 35:00 1:12:42 1:52:40 2:01:49 2:41:47 3:14:45 5:41:12
9:57 21:15 34:30 1:11:40 1:51:03 2:00:05 2:39:28 3:11:58 5:36:20
9:48 20:56 34:00 1:10:38 1:49:27 1:58:21 2:37:10 3:09:11 5:31:27
9:40 20:38 33:30 1:09:35 1:47:50 1:56:36 2:34:51 3:06:25 5:26:35
9:31 20:19 33:00 1:08:33 1:46:14 1:54:52 2:32:32 3:03:38 5:21:42
9:22 20:01 32:30 1:07:31 1:44:37 1:53:07 2:30:14 3:00:51 5:16:50
9:14 19:42 32:00 1:06:28 1:43:01 1:51:23 2:27:55 2:58:04 5:11:58
9:05 19:24 31:30 1:05:26 1:41:24 1:49:38 2:25:36 2:55:17 5:07:05
8:56 19:05 31:00 1:04:24 1:39:47 1:47:54 2:23:18 2:52:30 5:02:13
8:48 18:47 30:30 1:03:21 1:38:11 1:46:10 2:20:59 2:49:43 4:57:20
8:39 18:28 30:00 1:02:19 1:36:34 1:44:25 2:18:40 2:46:56 4:52:28
8:30 18:10 29:30 1:01:17 1:34:58 1:42:41 2:16:22 2:44:09 4:47:35
8:22 17:51 29:00 1:00:15 1:33:21 1:40:56 2:14:03 2:41:22 4:42:43
8:13 17:33 28:30 59:12 1:31:45 1:39:12 2:11:44 2:38:35 4:37:50
8:04 17:14 28:00 58:10 1:30:08 1:37:28 2:09:26 2:35:48 4:32:58
7:56 16:56 27:30 57:08 1:28:31 1:35:43 2:07:07 2:33:01 4:28:05
7:47 16:37 27:00 56:05 1:26:55 1:33:59 2:04:48 2:30:14 4:23:13
7:39 16:19 26:30 55:03 1:25:18 1:32:14 2:02:30 2:27:27 4:18:20
7:30 16:00 26:00 54:01 1:23:42 1:30:30 2:00:11 2:24:41 4:13:28
7:21 15:42 25:30 52:58 1:22:05 1:28:45 1:57:52 2:21:54 4:08:36
7:13 15:24 25:00 51:56 1:20:29 1:27:01 1:55:34 2:19:07 4:03:43
7:04 15:05 24:30 50:54 1:18:52 1:25:17 1:53:15 2:16:20 3:58:51

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 Race Equivalency Chart (Continued)
Mile 2 Mile 5k 10 k 15 kilometer 10 Mile Half-Mar. 25 kilometer Marathon
6:55 14:47 24:00 49:51 1:17:15 1:23:32 1:50:56 2:13:33 3:53:58
6:47 14:28 23:30 48:49 1:15:39 1:21:48 1:48:38 2:10:46 3:49:06
6:38 14:10 23:00 47:47 1:14:02 1:20:03 1:46:19 2:07:59 3:44:13
6:29 13:51 22:30 46:44 1:12:26 1:18:19 1:44:00 2:05:12 3:39:21
6:21 13:33 22:00 45:42 1:10:49 1:16:34 1:41:42 2:02:25 3:34:28
6:12 13:14 21:30 44:40 1:09:13 1:14:50 1:39:23 1:59:38 3:29:36
6:03 12:56 21:00 43:37 1:07:36 1:13:06 1:37:04 1:56:51 3:24:43
5:55 12:37 20:30 42:35 1:05:59 1:11:21 1:34:46 1:54:04 3:19:51
5:46 12:19 20:00 41:33 1:04:23 1:09:37 1:32:27 1:51:17 3:14:58
5:37 12:00 19:30 40:30 1:02:46 1:07:52 1:30:08 1:48:30 3:10:06
5:29 11:42 19:00 39:28 1:01:10 1:06:08 1:27:50 1:45:43 3:05:14
5:20 11:23 18:30 38:26 59:33 1:04:24 1:25:31 1:42:57 3:00:21
5:11 11:05 18:00 37:24 57:57 1:02:39 1:23:12 1:40:10 2:55:29
5:03 10:46 17:30 36:21 56:20 1:00:55 1:20:54 1:37:23 2:50:36
4:58 10:37 17:15 35:50 55:32 1:00:02 1:19:44 1:35:59 2:48:10
4:54 10:28 17:00 35:19 54:43 59:10 1:18:35 1:34:36 2:45:44
4:50 10:19 16:45 34:48 53:55 58:18 1:17:26 1:33:12 2:43:17
4:45 10:09 16:30 34:17 53:07 57:26 1:16:16 1:31:49 2:40:51
4:41 10:00 16:15 33:45 52:19 56:34 1:15:07 1:30:25 2:38:25
4:37 9:51 16:00 33:14 51:30 55:41 1:13:58 1:29:02 2:35:59
4:32 9:42 15:45 32:43 50:42 54:49 1:12:48 1:27:38 2:33:33
4:28 9:32 15:30 32:12 49:54 53:57 1:11:39 1:26:15 2:31:06
4:24 9:23 15:15 31:41 49:05 53:05 1:10:30 1:24:51 2:28:40
4:19 9:14 15:00 31:10 48:17 52:13 1:09:20 1:23:18 2:26:14
4:15 9:05 14:45 30:38 47:29 51:20 1:08:11 1:22:05 2:23:48
4:11 8:55 14:30 30:07 46:41 50:28 1:07:02 1:20:41 2:21:21
4:06 8:46 14:15 29:36 45:52 49:36 1:05:52 1:19:18 2:18:55
4:02 8:37 14:00 29:05 45:04 48:44 1:04:43 1:17:54 2:16:29
3:58 8:28 13:45 28:34 44:16 47:52 1:03:33 1:16:31 2:14:03
3:53 8:18 13:30 28:03 43:27 46:59 1:02:24 1:15:07 2:11:36

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 Training Components

In this section we will define and discuss training terms found in our
training schedules. We will also explain how each fits into the broader
philosophy of the training philosophy.

Easy Days

Easy runs should make up a fairly large portion of an athletes training

schedule - up to 60% of weekly mileage. With such a great amount of our
training being easy runs we must understand their importance. Sometimes
athletes seem to think that if theyre not working hard, theyre not getting any
benefit from the run. This is not only wrong, it can be unproductive and even
harmful to long-term development.

First, lets examine the physiological benefits of easy runs. Easy runs
promote a ton of cellular adaptations, with the most prominent being the
strengthening of the heart. As we know, the heart is a muscle, and stressing
that muscle even through easy running will strengthen it. The benefits of a
stronger heart allows for more blood to be pumped with each beat, or a greater
stroke volume. If you recall, VO2Max is determined by heart rate and stroke
volume. Stroke volume is simply the amount of blood that the heart pumps
with each ventricular contraction. Just by running easy you can improve your
VO2Max through the strengthening of the heart. This is known as a central
improvement. The following are all peripheral improvements, as they occur in
the exercising muscles themselves.

The greatest peripheral improvement is the development of

mitochondria. These organelles are often referred to as the powerhouse of the
cell because the energy needed for muscle contraction is produced and released

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here. Easy running is the best way to not only increase the size of the
mitochondria, but also the number of these organelles and how widely they are
distributed. The benefits of the first two are obvious the bigger and more
numerous your powerhouses are, the more power! A better distribution of
mitochondria means that more of the muscle fibers are being fed energy. When
you combine all three, it is easy to see how beneficial this adaptation is.

Besides improvement with the mitochondria, there is also an increase in

oxidative enzyme capacity. An increase in oxidative enzyme capacity simply
means that when oxygen is being delivered to the mitochondria at a higher rate,
it can be processed more quickly. Easy running also leads to an increase in the
perfusion of blood vessels in the exercising muscles. Basically, blood vessels are
shut down if they are not being frequently used. With easy running, there is
a greater demand for blood flow to the exercising muscles and these capillaries
open up to accommodate the demand.

There is a good analogy to help understand this whole process. Think of

the heart as a factory that has just expanded to increase its production (blood
and oxygen). This product flows down to the distribution centers
(mitochondria). When the highway system (capillaries) gets backed up
alternate routes open up to allow for an increase in traffic. Once the distribution
centers (mitochondria) are unable to handle the increases in deliveries, the
distribution centers expand in size and develop greater efficiency (increased
oxidative enzyme capacity). If the distribution centers (mitochondria) are still
incapable of handling all of the increased flow of product, more distribution
centers are needed nearby. If even these fill to capacity, vacant land (muscle in
need of more mitochondria) can be developed and distribution centers built at
this new location. From here the process continues as a greater distribution of
mitochondria.

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 That seems like a lot of improvement from an easy run, and it is. This is
why easy days need to be respected as a valuable and necessary component of
training. It is a crucial area of running improvement. This is precisely why you
can take a beginning runner getting in 15 miles a week, build them up to 30
miles a week over the course of a couple months, and youll see huge
improvement. This is true even without them doing any type of structured
workouts!

That leads to the final thought of this segment. That is, easy runs are the safest
and most effective way to increase mileage. If your focus is on building
mileage, we usually increase by no more than 5-10% every 3-6 weeks, but this
can vary greatly depending on experience. Once you get to where you would
like to be for mileage, only then look to add workout mileage (keeping total
mileage the same).

Paces for Easy Runs

Easy days should be easy, but there is a range you want to operate in. An
easy run should usually be no faster than 30 seconds per mile slower than
marathon pace and no slower than 2 minutes per mile slower than marathon
pace. If youre in a shorter distance segment, no faster than 1 minute per mile
slower than 10k goal pace is a good speed limit. The reason we want to keep
these runs at these paces is to ensure that were operating at an easy aerobic
effort so that we get all the benefits described above, but without beating up our
legs too much. Remember that an easy run doesnt (shouldnt!) have to be hard
to get the desired effect.

There are a few risks associated with going too fast on easy days. The
first is that the resulting fatigue will adversely affect your next hard workout. If
youre running too fast on your easy days and too slow on your workout days,
you are missing out on a lot of training adaptations. Another risk is that you

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dont properly recover from workouts when you run too fast on easy days. This
can contribute to over-training, too much fatigue and possibly injury. Many
beginner runners struggle to slow down 30 seconds per mile off their marathon
goal pace. This is usually remedied as overall training mileage increases.

Easy running refers to warm ups, cool downs, recovery jogs, long runs
and, of course, easy days. For warm ups, cool downs and recovery jogs we
typically want to stay towards the slower end of our easy running pace range.
Long runs can be pushed towards the faster limit of the pace range as we often
treat long runs as workouts in our training schedules. Easy days should fall
right in the middle of the pace range. Allow yourself to find the pace that just
feels right on easy days (while staying within the prescribed range) without the
help of gps watches, heart rate monitors or technology-wielding running
buddies. These tools are great for many things, but not a substitute for internal
feedback. If you listen, your body will tell you what part of the pace range you
should be in for that day.

Long Runs

Long runs are a staple of nearly all training programs and are often the
focus of much discussion, particularly with regards to marathon training. Long
runs possess several unique benefits, both physiological and psychological, in
addition to those they share with easy days.

Lets begin with a look at the physiological benefits of long runs. The
typical person can store roughly 2,000 kcalories of carbohydrate in their body.
When you run, you burn anywhere from 90-140 kcals per mile, depending on
various factors. A large percentage of those kcals are coming from the
utilization of that stored carbohydrate in the form of glycogen. After doing
some quick math, it becomes apparent that carbohydrate stores can deplete

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relatively quickly. One reason long runs yield unique adaptations is because
they put us on the brink of exhausting glycogen stores in the body, and the
body recognizes this situation as being less than desirable. The body adapts to
this stress in part by calling for increased glycogen storage.

In addition to triggering the storage of more glycogen, the body will

adapt to this stress by finding a way to better utilize a larger source of energy
stored within the body: fat. When compared, our stores of carbohydrate
(roughly 2,000 kcals) look small when we see the amount of fat energy stored in
our bodies, which averages around 20,000 kcals. So, not only will you increase
the amount of primary fuel stores (carbohydrates), but you will also increase
the ability to use the secondary and more abundant fuel source, fat. This
becomes important in the marathon especially, when running out of glycogen is
catastrophic to the ability to hold marathon pace in the final miles. Long runs
also build strength in the running-specific muscles. These physiological benefits
are stout when coupled with the benefits of easy running discussed earlier!

Psychologically, long runs simulate the marathon experience and test an

athletes resolve. Running steady for 90 150 minutes on fatigued legs allows
runners to get familiar with how the marathon is going to feel. These runs are
also great opportunities to hone fueling and hydration strategies, test out gear to
be used on race day and practice even and negative split pacing. There is
perhaps no better way to feel like an aerobic machine than nailing a good long
run in the middle of your training segment.

The Hansons training method for the marathon sometimes receives

some criticism with regards to the long run philosophy. Some of this criticism
has to do with misguided information on what the philosophy is exactly. First,
it is not the case that we believe 16 mile long runs should be the longest run any
athlete completes in marathon training. The Hansons philosophy is that the
long run distance and duration should be relative to the overall training

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schedule. As the overall weekly training mileage goes up, so does the distance of
the long run. The long run is kept at roughly 20-30% of the overall training
volume so that the athlete can train hard throughout the entire week, not just
run hard one day and then spend 6-13 days recovering. Cumulative fatigue is a
major component of the marathon training programs, so the day before the long
run is often a longer easy day (10+ miles). This longer easy day plus the harder
workouts throughout the week result in entering the long run with a certain
level of fatigue. This fatigue allows the athlete to experience in the long run the
way the marathon will feel in the later stages of the race without running
excessive durations.

The research backs up what weve learned through experience. While

running longer than 90 minutes is recognized as the time threshold to recognize
the unique training benefits of the long run, going too long has been shown to
be counter-productive to training. As we discussed above, if the long run is so
long that it detracts from your ability to get in hard workouts during the week,
youre missing out on potential fitness gains. The point of diminishing returns
seems to be around 2.5 hours. The increased detriments of extra required
recovery time and greater potential for injury far outweigh any additional
benefits yielded by each minute of running over 2.5 hours. In short, to run the
best marathon possible you must be able to train for the marathon throughout
the entire week, not just on Sundays. Limiting the duration of your long run
makes this possible.

Warm Up & Cool Down

Included with nearly every workout on our schedules is a prescribed

warm up and cool down. While these share some aerobic benefits associated
with easy runs, the main focus is a little different. For warm ups, the priority is

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preparing the body for a hard workout session. It is not a bad idea to get in the
dynamic warm up drills (outlined below) before you start running. Start out
nice and easy on your warm up and dont focus on the pace you are running.
Think of your body as a big diesel engine in the winter: it needs some time to
get going! As the warm up progresses, allow your pace to increase as it feels
comfortable. It is important to note that as your fitness increases so does the
amount of warm up that is required to properly prepare for your workout.
Follow up you warm up with some form drills and strides, described in the next
section. Cool downs have a slightly different role to play. By getting in some
easy running after a hard workout, you expedite the recovery process by
flushing out some of the waste in the blood stream. While it may be tempting
to neglect these two aspects of workout days, it is not a good idea. Warm ups
and cool downs are an important piece of any athletes injury-prevention
strategy.

Strides

Strides help maintain speed in veterans, build speed in beginning runners,

and increase stride efficiency in all runners. Strides are a great way to improve
running form, raw speed and efficiency and easy to incorporate in any training
program. Strides should be roughly 80-150 meters worth of acceleration towards
top speed, with a high priority on maintaining good, clean form throughout.
Focus on running tall with relaxed arm carriage and good leg drive. We want
full recovery after each stride - we're not trying to get a workout in, we just
want to build the neurological connections to the 'fast' muscles. Therefore, we
want to place a premium on running fast on each and every stride, not be gassed
by the third or fourth one. For the same reason, we want to run these with the
wind (not against it) if there is any. Ideally, these should not be timed or
measured in any way, just build up to ~95% max speed and maintain good form.

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Before workouts and races, we want to get in roughly 3-8 strides after the warm
up to help get the blood flowing and prepare the body for a good hard effort.
Doing strides at least a couple times a week year-round will help maintain
speed and good running form.

Dynamic Warm Up & Drills

Prior to getting a hard effort in, it is good to make sure the body is ready
to go. A good dynamic warm up routine before starting out helps prepare the
muscles for work. After the warm up, but before your hard session, get in a
quick set of form drills to activate the neuromuscular connections and prepare
to body to run fast with good form.

Dynamic Warm Up:

Arm Circles
Trunk Rotations
Front Leg Swings
Side Leg Swings
Hurdle Trail Leg

Form Drills:

Walking Lunge
Slow skip
High Knees
Butt Kicks
Bounders

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 Dynamic Warm Up

Arm Circles: Standing tall with feet shoulder-width apart, swing your
arms in a circular, clockwise motion, mimicking propeller blades on
each side of your body. Avoid crossing your arms over your chest. Keep
your back straight and knees slightly bent. After 610 repetitions, swing
the arms from the sides across your chest in a back-and-forth motion for
another 610 repetitions. These exercises help relax the major upper-
body muscles, making your upper body more efficient during running.

Trunk rotations: Standing tall with feet shoulder-width apart and

hands on the hips, begin by making circles with your hips, leaning
as far forward and backward as comfortably possible. Perform 1012
rotations in a counterclockwise motion and then reverse direction for
another 1012 rotations. By opening up the hips, this exercise allows for
a better range of motion in your stride.

Front Leg Swings: Stand with your left side next to a wall, placing your
weight on your right leg (outside leg) and left hand on the wall. Swing
your left leg forward and back- ward in a pendulum motion for a total of
1012 repetitions. Reverse position and do the same with the right leg.

Side Leg Swings: Stand facing a wall with both hands on the wall. Swing
your right leg across the front of your body. Swing it as far to the left as
you can move comfort- ably and then back to the right as far as you can
move comfortably. Do 1012 times and then switch legs.

The Hurdle Trail Leg: Stand like you would for the leg swings. Now,
pull your right leg up and around, like you were attempting to clear a
hurdle. Do 10 repeats forward, then do 10 in reverse. Repeat on left leg.

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 Form Drills

Walking Lunge: Stand tall with good posture, arms relaxed at

your sides. Take an exaggerated step forward with one leg so
that your back heel is off the ground. With back straight and
chest up, dip your body straight down towards ground. Back
knee should not touch ground. Press up with front leg while
back leg swings forward. Return to starting position and repeat
with opposite leg forward.

Slow Skip: Skip slowly for 3050 meters, or 1015 seconds. Turn
around and skip back to your starting position.

High Knees: Following a straight line, jog slowly and focus on

lifting your knees toward your chest in a marching fashion. Pay
attention to driving the knee toward the chest and also consider
proper arm carriage and pumping rhythmically with the
opposite knee. Proper arm carriage would be arms bent at 90
degrees and moving back and forth as if on a pendulum at the
shoulder. The up- and-down actions should be quick, but your
movement forward should be steady and controlled. Travel
down and back, 30-50 meters each way.

Butt Kicks: In this reverse motion of high knees, pull your heels
back rapidly toward your buttocks. Again, the motions should
be quick, but your linear movement steady. Travel 3050 meters,
turn, and continue back to your starting position.

Bounders: These are a similar motion to the high knees, except

instead of driving the knees high into the chest, the focus shifts
to pushing off with the trailing leg and driving forward. It is a
cross between a skip and high knees. Travel 3050 meters, turn,
and continue these steps back to your starting position.

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 Speed Work

For our purposes, Speed Work refers to interval workouts at or near

goal 5k-10k paces. Before we explain the purpose of these workouts, lets explain
how these workouts should be conducted. To illustrate this, well use the
following example:

2 Mile Warm Up

6 x 800m @ 5k pace with 400m jog recovery

2 Mile Cool Down

Veterans of the sport and those who ran high school or college track might
understand this workout immediately. For those that have never done interval
workouts, it may appear to be a foreign language. Lets break it down:

2 Mile Warm Up 2 continuous miles of easy running to warm up

the body and prepare for the hard workout.

6 x 800m @ 5k pace
with 400m jog recovery
Youll run 800m (or roughly a half mile) at your
5k goal pace then, without stopping or walking,
run 400m (or roughly a quarter mile) at an easy
recovery jog. After the 400m recovery jog youll
go straight into another 800m at 5k pace,
followed by another 400m jog recovery. Repeat
until youve run six 800m segments at 5k pace.

2 Mile Cool Down 2 continuous miles of easy running to shake out

the legs after the hard workout.

Now lets get to the purpose of these workouts. There are several positive
adaptations to this kind of workout, the most popular of which relates to
VO2Max. For runners, VO2Max can be simply defined as the maximal amount

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of oxygen consumed by exercising muscles, and is usually termed as milliliters
of oxygen per kilogram of body weight per minute (ml/kg/min). VO2Max is
the best predictor of performance for races between 1500 meters and 5k, but loses
some of that reliability as the duration of the race gets above 30 minutes.

So we knew that oxygen is obviously important to distance running and

now we know that our VO2Max is the measure of the maximum amount of
oxygen that we can utilize. The two main factors that contribute to your
VO2Max are your maximum heart rate (how fast your heart can beat) and
stroke volume (how much blood you can pump with each beat). Now,
unfortunately, theres not much we can do about increasing your maximum
heart rate; it actually decreases as your fitness improves! The good news is that
we can improve stroke volume through proper training.

Just as the most effective way to increase your lactate threshold is to train
at or just below your current lactate threshold, the best way to improve
VO2Max is to train at 95%-100% of VO2Max. Doing so stresses that particular
system, which adapts by building itself up stronger to handle that stress.
Stressing the VO2Max system can be achieved through shorter distance races
or, in training by way of interval workouts. Interval workouts typically involve
repeats ranging in distance from a quarter mile up to 2 kilometers and can be
run on the track, road or grass. Fartleks are basically interval sessions measured
in time (6 x 3mins) rather than distance (6 x 800m).

An important aspect of VO2Max training is that it takes about two minutes of

running to reach your VO2Max, making repeats between three and six minutes
the most beneficial. These longer repeats allow for greater time accumulated at
VO2Max. This will give you the most time accumulated at VO2Max
throughout the entire workout. Interval workouts with repeats lasting shorter
than 2 minutes can be used in an introductory manner or as a means of making
a smooth transition to interval training. If the recovery between each repeat is

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shortened sufficiently, these shorter repeats can also be very effective as the
body doesnt have enough time to fully recover between repeats and thus
reaches VO2Max more quickly in subsequent repeats.

Besides improving VO2Max, there are other benefits to doing speed

work. Running at or near 5k effort helps improve running form and economy
which is useful for any race distance. This type of workout also simulates the
type of pain and discomfort experienced when racing a hard 5k or 10k.
Becoming familiar, and perhaps comfortable, with this type of pain makes it
easier to manage on race day. Finally, just as marathon pace tempos allow your
body to become more efficient at marathon pace, doing repeats at 5k or 10k goal
pace provides an opportunity to become more efficient at those paces. Proper
pacing is crucial to a successful race and knowing what your goal pace feels like
can be a great benefit when the time comes to race.

Strength Work, Tempo Runs & Marathon Pace Runs

Strength workouts, tempo runs and marathon pace runs are all part of the
same family. They all have the primary goal of improving lactate threshold
(LT), or the pace at which your body starts producing more lactic acid than the
heart, liver and muscles can clear from the bloodstream. It is easy to see why
this is an important factor for running performance improve your LT and
youve increased the pace you can run without building up lactic acid. As much
as VO2Max is an important system for shorter races, LT is perhaps the most
important physiological marker for performance in longer distance races. These
three types of workouts focus specifically on improving lactate threshold.

Your lactate threshold is roughly the fastest pace at which you could run
for one hour. The corresponding distance will vary widely by ability for
beginners or more novice runners this could be roughly 10k, for elite runners its

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closer to a half-marathon. At LT pace, the level of lactic acid in the bloodstream
builds gradually and will eventually (around 1 hour) force you to slow down
drastically by preventing muscle contractions. If you are racing a marathon,
there are obvious benefits to both having a high lactate threshold and keeping
your pace below that threshold on race day.

Lets take a quick look at the specific physiological adaptations that occur
when we train to improve lactate threshold from the bottom up:

Improved lactate clearance at higher intensities. Run faster for longer

distances before becoming fatigued.

Improved lactate production. Increased production of anaerobically

sourced energy. This increases top end speed/ability.

Increased number and size of mitochondria. More mitochondria means

more aerobic energy, which means greater oxygen consumption at
LT. The result is that we can run faster without crossing LT.
Increased aerobic enzyme activity. More enzymes means faster
chemical reactions, which leads to aerobic energy produced more
quickly and the efficiency of the mitochondria is boosted. The
result is that it takes less to produce and sustain production of
aerobic energy.
Increased capillirization. More capillaries yield an increase in the
delivery of Oxygen and the removal of waste (CO2 & lactic acid)
which leads to energy being produced at a high rate. Metaphorically
speaking the metabolic highways go from 2 lanes to 4 lanes with
more on and off ramps.
Increased myoglobin (O2 carriers in the muscle - think hemoglobin).
Greater myoglobin content leads to an increase in Oxygen delivery
to mitochondria and greater overall energy production.

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 Now that your science fix is taken care of, lets talk about practical
application. Running the proper pace is crucial to achieving the goals of the
workout. The aim of these workouts is to stress the bodys ability to clear lactic
acid by running at a pace that results in a specific level of lactic acid production.
If you run too fast, then the blood lactate increases too quickly throughout the
run, creating too much stress on the system. If you run too slowly, then you
miss out on the desired effect. If you run at the correct pace then your body will
be stressed in a way that it can just barely manage, triggering an adaptation.
Basically, your body will try to prevent being in that situation again by making
changes that raise the lactate threshold. Strength workouts are prime targets for
making this type of mistake. Since these workouts share a similar structure but
are run at a pace that is significantly slower than VO2Max workouts, it is easy
for athletes to get in speed-mode and run too fast. Recall that the goal of the
workout is to target a very specific energy system and running faster than the
prescribed pace prevents this. For example, if you turn 6 x Mile @ LT into 6 x
Mile @ faster than LT, what you end up with is an inefficient VO2Max
workout that leaves you with extra fatigue. If this mistake is made on a
consistent basis the athlete usually ends up over-trained, injured or both.

Lets take a look at the three types of LT focused workouts youll see in
our training plans: strength work, tempo runs and marathon-pace runs.
Strength workouts usually consist of a higher volume of longer repetitions at
LT pace with relatively short recovery between reps. For example, 4 x 1.5 Mile
with 400m jog recovery. The short recovery allows the blood lactate level to
remain fairly consistent, even while your legs get a quick break. Strength
workouts are typically easier mentally compared to both VO2Max workouts
(because they are lower in intensity) and tempo runs (because they contain
short breaks throughout the workout). Keep in mind that because of the longer
rep lengths and short recovery jogs the total volume of these types of workouts
can be higher than both tempos and speed workouts. The volume of strength

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work often depends on the total weekly volume an athlete can handle as well as
the type of race they are training for. As you might suspect, the longer the race,
the more often youll find longer strength work sessions.

Tempo runs are undoubtedly the most popular form of LT based

workouts. In their most simple form, tempo runs are hard efforts run at LT
pace for 20-40 minutes. These workouts are perhaps the most effective way to
improve LT. Tempo runs are often mentally taxing as they require the athlete
to run at a hard pace for an extended period of time without breaks. Tempo
runs are the perfect workout to practice race day strategies such as starting
conservatively, being mentally strong in the middle and closing out the effort.
To maximize your performance at any race distance you must have the ability
to handle mental fatigue. During tempo runs focus on remaining mentally calm
and positive during rough patches and disciplined when you are feeling good.
Mastering this skill is a huge advantage on race day.

A close relative to the standard tempo run is the Marathon Pace Tempos
found in nearly all of our marathon training schedules and some shorter
distance schedules. These MP runs will reach up to and sometimes beyond 10
miles at marathon pace. Since we know that our LT pace is basically the pace at
which we can run all out for an hour, our marathon pace will obviously be
slower than LT pace. However, nice improvements to LT will still occur due to
the much longer duration of these workouts. After about 45-60 minutes of
running at marathon pace, the effects become very similar to running threshold
pace. During long marathon pace runs were getting much of the same desired
effects of other LT type workouts but with a few extra benefits. First, you learn
to run marathon pace and learn what marathon effort feels like. This is huge on
race day when the gun goes off and people (often including pace group leaders)
are running all over the place and wasting a lot of energy. Running many miles
at goal marathon pace gives you the confidence to trust yourself on race day and

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run the correct effort no matter what is going on around you. Additionally,
marathon pace tempo runs are long! Besides providing a duration of extended
training stimulus of heighted blood lactate levels, these long MP runs will test
you mentally. There is no better practice for the marathon than consistently
working on mental fortitude. Finally, while these workouts are long in
duration, the intensity is relatively low. These workouts allow us to get in a
great training effect without beating up the body too much, which is one reason
we will occasionally mix marathon pace tempos in to our 5k and 10k training
schedules. The give us some nice training benefits and allow us to come back a
few days later with another solid effort.

Final Thoughts on Training Components

It should now be apparent that each day of your training schedule has a
specific purpose. Each day aims to improve certain aspects and thus has certain
paces associated with these goals. There are no short cuts in running, you must
train appropriately based on your current fitness in order to achieve a successful
long-term progression. Dr. Jack Daniels sums it up perfectly:

When a workout begins to feel easier, use that feeling

to support the idea that your are more fit. Then, prove
that you are getting better in a race, not a workout.

The athletes that we find to have the greatest success with the least amount of
setbacks are those who follow the training plans closely and trust the program.
We have been fortunate to see these training plans lead to successful races for
many, many athletes. Follow the plan and we are confident you will find
success as well.

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 Running Economy

There are three main components to improving running performance:

VO2Max, lactate threshold and Running Economy. Weve discussed workouts
that target VO2Max and lactate threshold, now well look at the final piece of
the puzzle: Running Economy. Running Economy is described simply as the
amount of oxygen required to run a certain pace. This component can be
thought of as similar to a cars fuel economy. For newer runners, VO2Max is
usually the major player in performance initially. As fitness improves,
VO2Max becomes more and more difficult to improve and lactate threshold
takes on a larger role. When athletes have similar VO2Max and lactate
thresholds, the deciding factor is usually Running Economy. Lets take a look at
an example:

Runner A and Runner B have virtually identical VO2Max (62 ml/kg/min) and lactate
thresholds (53 ml/kg/min). However, when running a pace of 7:00 per mile, Runner A
requires 50 ml/kg/min of oxygen compared to Runner B, who requires 55 ml/kg/min.
This means that despite having the same VO2Max and LT, Runner A is burning less
fuel per mile than Runner B.

The difference in this example is Running Economy. In a race situation,

this means that Runner A could either run at a faster pace while burning the
same amount of fuel as Runner B or conserve more fuel than Runner B while
running the same pace. The competitive advantage is obvious. Note that
Runner B is running above his lactate threshold. This means that his pace of
7:00 per mile is unsustainable for more than an hour. At this pace Runner B will
be forced to slow down, while Runner A will not. If competing against other
people doesnt get you fired up, consider that Runner A and Runner B could
both be the same athlete, but with different training.

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 So how do we improve Running Economy? Unfortunately this is not as
clear cut as either improving VO2Max or improving lactate threshold. There is
simply not as much research on Running Economy as there is for the other two
components. There are a few rather widely accepted approaches, however.

The first approach utilizes the idea that runners are most efficient when
running fast. When an athlete runs near maximal pace for a short, manageable,
period of time, the body tends to eliminate wasted movements. Time spent
running fast, and therefore economical, will develop neurological connections
that allow the body to be more economical at any speed. Think: muscle
memory the more you practice being economical, the more likely you are to
adapt those habits every time you run. Speed workouts with short, fast reps and
longer recovery tend to achieve the desired effect. With the long recovery, the
focus is on running fast while maintaining good form throughout the entire
workout, ensuring that good habits of economy are formed. While this
approach is often considered the most effective, there are a couple drawbacks.
The first restriction to this approach is that these workouts tax the body at a
fairly high rate and therefore can only safely be around 5% of the athletes total
workload. The second downside is that if youre training for a longer race,
trading this type of workout for a workout that focuses on improving lactate
threshold may not yield the best results on race day. This is one of the reasons
why we precede marathon specific training with shorter, faster workouts.
Develop VO2Max and Running Economy first, then focus on race-specific
work.

The second approach assumes more of an evolutionary flavor. The idea is

that the human body is remarkably good at adapting to new stimulus and the
more time spent running, the more the body will trend towards the most
efficient way to achieve locomotion. Put bluntly, the more you run, the more
efficient you get at running. This is similar to learning to play guitar or

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hammer a nail the more you practice, the more effortless it becomes. The
advantage of this approach is that it only requires low-intensity running to be
effective. While the downside is that it may take longer than the first approach
to achieve the same effect, it is a safer method, especially for newer runners.

Lets take a moment to briefly touch on common form inefficiencies.

With many newer runners, there is a tendency to over-stride, which
subsequently causes the heel to land first. This will cause two reaction forces
that are less than desirable. The first is a braking force which, as the name
implies, puts a braking force on the runners motion, or slows a runner down.
When over-striding, the foot strike is so far in front of the body that when
push-off occurs, its more underneath the center of gravity of the runner, as
opposed to slightly behind it. This produces more of an up and out (bounding)
motion, wasting energy going up as opposed to forward. Over-striding also
produces a large landing force several times the runners body weight that goes
straight up the extended leg. This is one reason many newer runners experience
shin splints. Often, in accordance with the second approach outlined above, we
see that as a runner progresses through more mileage, their stride will shorten
to the point where the feet lands nearly flat footed underneath the body, close
to the center of gravity. This improves things in a couple different ways. First,
it minimizes that braking force. Secondly, it ensures that the body is being
propelled forward with less upward motion. With the foot landing underneath
the body, more of the foot is utilized for shock absorption which helps
minimize the landing force going up the leg. And since the leg is now slightly
bent instead of extended, more muscles are used to help absorb the shock. Note
that heel-striking is not the main enemy here over-striding is.

As we have discussed, the Hansons philosophy believes that developing

efficiency at race pace is a crucial aspect of a good training program. A targeted
improvement to Running Economy is the driving idea here. The more time

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spent running at half-marathon or marathon or 10k pace, the more efficient an
athlete becomes at this pace. The body continuously discovers small ways to be
a little more efficient every time it is tasked with running a particular pace. Of
course, the type of race an athlete is training for determines the percentage of
the overall workload that an athlete can spend running that pace. For longer
races the schedules will utilize longer tempo runs to achieve this goal. For
shorter races, speed work is the way we accomplish this.

Strides and form drills can also play an important role in improving
Running Economy. Using strides and drills to improve Running Economy
incorporates a similar philosophy as speed workouts but with less stress on the
body. Strides serve as a lighter version of faster reps while form drills
exaggerate correct form to build and fortify the neurological pathways used
when running fast and efficient. Drills and strides are easy to incorporate into
any training regimen and add very little fatigue when done correctly.

While VO2Max and lactate threshold are the go-to training components
for most training philosophies, it is important to recognize the importance of
Running Economy. By focusing on developing better efficiency through
increased mileage, speed workouts and drills and strides an athlete can improve
their pace at every physiological benchmark from VO2Max to marathon effort.

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 Assessing Segment Success & Determining Future Direction

Every training segment, regardless of the race day result, contains value
for and athlete. Identifying patterns of success and failure are crucial to long
term success. Hopefully, race day brings a nice payout for your hard work, but
sometimes it doesnt. Either way, it is important to look back at the training
segment and try to find the components that increased fitness and those that
inhibited it. Some good questions to ask after a training segment:

Was I able to complete all of the training as scheduled?

If not, did I run more than scheduled or less?
Was I able to hit all the prescribed workout paces?
If not, were there specific workout types that gave me trouble?
Did I run any of the workouts, easy days or long runs faster than
prescribed?
Was this training segment at a higher level of weekly mileage than usual?
Higher than Ive ever done?
Was the goal pace faster than Ive ever run? Was goal pace too aggressive?
Were my goals appropriate relative to recent performances and fitness?
What was my pre-race routine like compared to past segments?
How well did I execute my race plan? Did I start too fast? Too slow?
Did I have people to race? Was the crowd support good?
What was going on in my life during this training segment?
Was my life more stressful, less stressful than past training segments?
Did I get sick during this training segment?
Was I dealing with any injuries this training segment?
What was my sleep like this training segment?
What was the weather like this training segment? Did I adjust for weather?

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 The goal is to always be looking for parameters that correlate with
success and failure. From there you work to incorporate those associated with
success and mindfully eliminate or adjust those that seem to factor in failure.
Failure and triumph are both inseparable from the sport of running and
experienced by runners of all levels. Possessing the ability to tease apart the
factors related to both will allow you to progress through higher levels of fitness
quicker than those who do not.

So, youve finished a training segment and identified some success and
failure factors where do you go next? To start, consider taking some
scheduled down time to let the body recover after a hard training segment. This
is especially important if youre carrying any injuries or fatigue or if youve just
finished a marathon segment. Down time is an important part of any athletes
long term training plan and shouldnt be neglected. After some well deserved
downtime take a look at training for a different type of race. Mixing up the
focus of your training segment ensures each training component gets some
quality development. Need help deciding? Check out the decision tree below!

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 Resources

Follow Hansons Coaching Services:

Website: www.HansonsCoachingServices.com
Twitter: https://twitter.com/luke_hansons
Facebook: https://www.facebook.com/HansonsCoachingServices
Youtube: www.youtube.com/channel/UCWqdtE860t1CLmBP2lTUS1Q

Hansons Marathon Method Book:

http://hansonscoachingservices.com/hansons-marathon-method-the-book/

Hansons Half Marathon Method Book:

http://hansonscoachingservices.com/hansons-half-marathon-method-run-your-best-half-
marathon-the-hansons-way/

HCS Podcast (via itunes):

https://itunes.apple.com/us/podcast/hansons-coaching-services/id853151982?mt=2&ign-
mpt=uo%3D4

Marathon Fueling Calculator: http://hansonscoachingservices.com/marathoncarbs/

Daily Caloric Needs Calculator: http://hansonscoachingservices.com/dailycaloricneeds/

Hansons Marathon Training Pace/Race Equivalency/Improvement Calculator:

http://hansonscoachingservices.com/hmmcalculator/

Iphone and Android App:

http://hansonscoachingservices.com/our-new-app-well-do-the-math-for-you/

Training Talk (Sign up to get email notifications of new articles):

http://hansonscoachingservices.com/blog/

Coaching Options:
http://hansonscoachingservices.com/coaching/

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