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Luke Humphrey Running

Luke Humphrey Running

著者： Luke Humphrey Running
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今ならプレミアムプランが3カ月 月額99円

2026年5月12日まで。4か月目以降は月額1,500円で自動更新します。

概要

 Hansons Marathon Method / Personal Coaching / Training Plans / Boston Qualifying Plans / Hanson's Marathon Method 衛生・健康的な生活
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  • Unlocking Marathon Success: Insights from Recent Research on Performance Characteristics

    Unlocking Marathon Success: Insights from Recent Research on Performance Characteristics
    2025/12/04
    Today, we are going to dive into a fascinating article that’s been making the rounds regarding the performance characteristics of high-performing marathoners The study, published in Sports Medicine in September 2025, looked at the training data of 917 Boston Marathon qualifiers 1-3. It compared their training habits from 12 to 4 months before the race against their habits in the final 4 months 4. The headline that caught everyone's attention? The study suggested that decreasing your training frequency in the final 16 weeks leads to faster performances. But before you go slashing your weekly runs, we need to read between the lines. Here are my two cents on the study and how you can actually optimize your marathon training. The Foundation: Why Your Baseline Mileage Matters Most The study revealed a crucial stat: 50% of the differences in race times were accounted for by how consistently a person trained 12 to 4 months out from the race. The top performers were logging about 10 hours a week of overall training during this period. This completely aligns with what we preach: building a high baseline volume is critical 6. If your normal, week-in and week-out volume is 20 miles, and you can steadily build that to a comfortable 30 miles a week, you've established an entirely new baseline in your fitness. The higher your baseline volume, the higher your peak volume can safely be when you enter a specific marathon segment. When you enter that final 6 to 10-week block with a massive aerobic base, you are primed to fine-tune your fitness and perform at a high level. Debunking the "Train Less, Run Faster" Headline The study noted that 36% of the time variance in the final four months was determined by a change in frequency, concluding that less frequent training equated to faster times 3. As a coach, I strongly push back on the idea that simply training less in your final 16 weeks makes you faster. Here is what the headlines miss: Decreased frequency does NOT mean decreased volume. A runner might drop from running 14 times a week (doing two-a-days) to 10 runs a week, simply trading their shorter double runs for one longer single run 9. In a marathon segment, your workouts and long runs get significantly bigger. You might drop a 6-mile recovery day to take a full day off, but you are still hitting 60 to 65 miles over 5 days instead of. You aren't doing less; you are doing more volume inside bigger workouts. The Cross-Training Loophole. The study grouped all cross-training under one massive umbrella. If a runner swaps a 1-hour run for a 2-hour bike ride, they are decreasing their running frequency, but they are still putting a massive stress on their aerobic system. Lumping cardio-based cross-training (like cycling or rowing) into the same category as strength and mobility (like yoga or core work) drastically skews what "training less" actually means. Finding Your Marathon Training "Sweet Spot" So, how do we take this data and use it to maximize your performance, especially if you have a job, a family, and a busy life? Over the last 20 years, I’ve found that high-level amateurs (running sub-3:00 to 2:38 ranges) don't need to run 100-mile weeks to succeed. For most runners chasing a fast Boston Qualifier, the training sweet spot is a peak volume of 60 to 75 miles a week. You can comfortably hit this volume running 5 to 6 days a week. This structure allows us to: Hit appropriate length long runs. Log 10+ miles of marathon pace work and tempo runs. Maintain 1 or 2 full rest days (passive or active) to prioritize strength training and vital recovery. This approach gives you the necessary cumulative fatigue to excel in the marathon without pushing you over the edge into overtraining. The takeaway: Don't just take the flashy headlines at face value. Decreasing your running frequency to prioritize massive, marathon-specific workouts and proper recovery is a great strategy, but it requires a massive foundation of baseline mileage first. Keep putting in the consistent work, balance your training with your life, and the results will follow. Take care, and talk to you guys later! LHR Community: https://lukehumphreyrunning.com/community/Instagram: https://www.instagram.com/lukehumphreyhmm/YouTube: https://www.youtube.com/@LukeHumphreyRunning Training Plans: https://lukehumphreyrunning.com/training-plans/Team LHR: https://lukehumphreyrunning.com/team-lhr/Personal Coaching: https://lukehumphreyrunning.com/coaching/Books: https://lukehumphreyrunning.com/books/
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    21 分
  • Unlocking Your Running Potential: The Importance of Building Volume Wisely

    Unlocking Your Running Potential: The Importance of Building Volume Wisely
    2025/11/24
    We are at that time of year when a lot of you have just finished your fall marathons. You’ve crushed your goals—maybe you went from a 5-hour marathon down to a 3:45—and now you’re asking the big question: "What do I do next?" Logically, most runners think, "If I ran this fast on 50 miles a week, imagine how fast I’ll be on 60 or 70!" It’s natural to think that more miles equals better results. Now, if you know me, you know I love high mileage. I personally run 65–70 miles a week just because I enjoy it. But as a coach, I want to push back a little on the idea that you always need to increase your volume to get better. Here is why we need to be careful with volume, and how to build it the right way. Don’t Rush the Process If you are still seeing big improvements at your current mileage, why change it? Sometimes we rush to get to the "next level" so fast that we leave a lot of potential on the table. Ask yourself this: If you want to add 20 minutes of running to your day, is that time actually best spent running? Or would you become a faster, more resilient runner by spending those 20 minutes doing core work, mobility, or strength training? If you skip those foundational things just to add miles, you might get away with it for a little while. But eventually, you’ll hit a point where your body breaks down. I’ve seen athletes spend a year or more in a cycle of injury because they tried to force volume their bodies weren't structurally ready for. Baseline vs. Peak Volume When we talk about mileage, we need to look at two different numbers: 1. Baseline Volume: This is the mileage you can run week in and week out without getting injured and without special planning. 2. Peak Volume: This is that really high number you hit for just a few weeks during the hardest part of marathon training. Your goal right now—especially in the "off-season" or between races—should be raising your baseline. If you can get to a point where running 35 or 40 miles a week feels totally normal and easy, you are in a great spot. From there, you are only about 6 to 8 weeks away from being ready to race any distance. Are You Actually "Handling" the Volume? I hear runners say, "I handled the volume fine," but then they had a bad race. My take is: if you raced poorly, you probably didn't handle the volume. Surviving the training isn't the same as absorbing it. Here are a few signs you might be overdoing it: • Aerobic Decoupling: This is a fancy term for your heart rate drifting up. Go for a long, easy run on a flat route. If your heart rate is significantly higher in the second half of the run than the first half (while keeping the same pace), your body is struggling to handle the load. • Workouts Getting Harder: If you do a workout in Week 8 that feels great, but a similar workout in Week 13 feels impossible, that’s a red flag. You aren't adapting; you're just getting tired. Play the Long Game Running is a long-term project. It took me over 10 years to go from high school mileage to being an Olympic Trials qualifier. I spent my college years getting injured because I tried to jump to 80+ miles a week before I was ready. Don't look at your progress in weeks or months—look at it in years. If you are new to a high-volume plan (like the Hanson’s Method), consider just repeating the same cycle. You will likely see massive improvements the second time around just because your body has finally adapted to that workload. The Takeaway I want you to run more miles, but only when your body is ready. If you rush it, you might spend the next year fighting injuries. But if you take the time to build your strength and slowly raise your baseline, you’ll stay healthy and keep setting PRs for years to come. Train smart, and I’ll talk to you later! We'd love to work with you: Private Training Community: https://lukehumphreyrunning.com/team-lhr/Training Plans: https://lukehumphreyrunning.com/training-plans/Personal Coaching: https://lukehumphreyrunning.com/coaching/Books: https://lukehumphreyrunning.com/books/
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    29 分
  • Mastering Your Training Schedule: A Guide to Effective Planning

    Mastering Your Training Schedule: A Guide to Effective Planning
    2025/11/17
    In the world of running, setting goals is just the beginning. The real challenge lies in crafting a training schedule that aligns with those goals. In this lesson, we delve into the art of blocking out your schedule to ensure you're not just running, but running smart. Understanding the Importance of Recovery: Recovery is non-negotiable. After a big race, jumping straight into another intense training block without adequate recovery can be detrimental. Whether you've just completed a marathon or a 5K, understanding the nuances of recovery is crucial. For instance, transitioning from a 5K to a half marathon might not require full recovery, but some downtime is essential. Crafting a Race-Specific Training Block: For those aiming for half marathons or marathons, dedicating 8 to 10 weeks to race-specific training is vital. This period should include a taper phase, allowing your body to adjust and prepare for peak performance. If your schedule is tight, reassess your goals to ensure they align with your available training time. Balancing Life and Training: Life doesn't pause for training. Whether it's work, vacations, or holidays, these factors can disrupt your schedule. Planning around these events is key. For instance, avoid scheduling ski vacations during peak training weeks, as they can hinder your progress. Adapting to Time Constraints: Not everyone has the luxury of a full training cycle. If you're short on time, focus on the last 6 to 8 weeks of race-specific work. This period is crucial for building the necessary endurance and strength for your race. Effective training is about bridging the gap between recovery and peak performance. By understanding your body's needs and planning accordingly, you can achieve your running goals without compromising your health. Remember, it's better to start slow and build up than to risk injury by pushing too hard too soon. Subscribe now to stay updated with more insights and tips on optimizing your training schedule. Support our work: buymeacoffee.com/LHRunning LHR Community: https://lukehumphreyrunning.com/community/ Instagram: https://www.instagram.com/lukehumphreyhmm/Facebook: https://www.facebook.com/LukeHumphreyRunning Training Plans: https://lukehumphreyrunning.com/training-plans/Team LHR: https://lukehumphreyrunning.com/team-lhr/Personal Coaching: https://lukehumphreyrunning.com/coaching/Books: https://lukehumphreyrunning.com/books/
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    23 分
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