Luke Humphrey Running: Recent Episodes
Luke Humphrey Running
Hansons Marathon Method / Personal Coaching / Training Plans / Boston Qualifying Plans / Hanson's Marathon Method / Where science meets the road. More than a Coach.
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/@LukeHumphreyRunningTraining Plans: https://lukehumphreyrunning.com/training-plans/Team LHR: https://lukehumphreyrunning.com/team-lhr/Personal Coaching: https://lukehumphreyrunning.com/coaching/Books: https://lukehumphreyrunning.com/books/
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/
ll dive into starting out at the right intensities. Talk to you later!LHR Community:https://lukehumphreyrunning.com/community/ Instagram: https://www.instagram.com/lukehumphreyhmm/Youtube: https://www.youtube.com/@LukeHumphreyRunningTraining Plans: https://lukehumphreyrunning.com/training-plans/Team LHR: https://lukehumphreyrunning.com/team-lhr/Personal Coaching: https://lukehumphreyrunning.com/coaching/Books: https://lukehumphreyrunning.com/books/
ll be hitting those big goal paces when it actually matters 6 to 8 weeks down the road. Keep the train rolling!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/
SummaryIn this conversation, Luke discusses the essential components of successful marathon training, emphasizing the importance of endurance, stamina, consistency, understanding fatigue, and maintaining a healthy relationship with nutrition. He outlines how to build endurance and stamina, the significance of consistent training, and the need to differentiate between general fatigue and overtraining. Additionally, he highlights the importance of proper fueling for performance, encouraging runners to view food as a source of energy rather than a restriction.TakeawaysEndurance is the ability to cover a distance without regard to pace.Focus on building volume before intensity in training.Stamina is crucial for maintaining a desired pace during a marathon.Consistency in training is key to long-term success.Understanding the difference between tiredness and overtraining is essential.A healthy relationship with food can enhance performance.Nutrition should be viewed as fuel for training, not a restriction.Runners need to adjust their caloric intake based on training demands.Losing weight should not be the primary goal of training.Focusing on five key areas can lead to successful marathon training.Chapters00:00 Introduction to Marathon Training Essentials02:12 Building Endurance and Stamina05:20 The Importance of Consistency in Training07:30 Understanding Fatigue vs. Overtraining10:09 Nutrition and Fueling for PerformanceSupport our work: https://www.buymeacoffee.com/LHRunningLHR Community: https://lukehumphreyrunning.com/community/Instagram: https://www.instagram.com/lukehumphreyhmm/Facebook: https://www.facebook.com/LukeHumphreyRunningTraining Plans: https://lukehumphreyrunning.com/training-plans/Team LHR: https://lukehumphreyrunning.com/team-lhr/Personal Coaching: https://lukehumphreyrunning.com/coaching/Books: https://lukehumphreyrunning.com/books/
s a celebration of endurance and determination. Subscribe now for more insights and tips on conquering the marathon world.Links for Boston6 Week Prep: https://bit.ly/4myndqj Boston Plans: https://bit.ly/3IDlC4B Join Our Community: https://lukehumphreyrunning.com/team-lhr/
SummaryIn this episode of the Luke Humphrey Running Podcast, Luke discusses the transition from fall marathon training to preparing for spring marathons. He emphasizes the importance of maintaining training consistency during the off-season and provides insights into effective training strategies, including volume building and speed work. Luke outlines two scenarios for runners looking to improve their marathon times and offers practical advice for winter training considerations.Takeaways-Fall marathons are ending, and spring training begins in January.-Focus on maintaining training consistency during the off-season.-Consider joining a training group for structured support.-Volume is crucial for improving marathon speed.-Assess your weekly mileage to align with your marathon goals.-Incorporate speed work to improve race times.-Winter training requires adaptation to weather conditions.-Stay engaged with the running community for motivation.-Small, consistent progress is key to long-term improvement.-Avoid neglecting training to prevent setbacks.Chapters00:00 Introduction and Overview of Marathon Training01:07 Spring Marathon Training Plans03:03 Assessing Fall Race Performance03:42 Scenario 1: Increasing Marathon Speed through Volume08:36 Scenario 2: Improving Speed for Marathon Success12:40 Training Strategies for Winter Conditions15:31 Consistency and Health in TrainingImportant LinksPlease support our work: buymeacoffee.com/LHRunningBoston Training Group: https://www.finalsurge.com/coach/LukeHumphreyRunning/training/programs/bostonmarathontrainingFREE LHR Community: https://lukehumphreyrunning.com/community/Instagram: https://www.instagram.com/lukehumphreyhmm/Facebook: https://www.facebook.com/LukeHumphreyRunningTraining Plans: https://lukehumphreyrunning.com/training-plans/Team LHR: https://lukehumphreyrunning.com/team-lhr/Personal Coaching: https://lukehumphreyrunning.com/coaching/ Books: https://lukehumphreyrunning.com/books/
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…Source
In the third part of this series, I want to discuss the race itself. In particular, the challenge of the potential weather. This comes in…Source
In part one, we talked a little bit about timing, but more specifically how training starts at maybe the worst timing of the year- the…Source
I read an interesting article from Steve Magness the other day, “How the need to prove yourself in practice can ruin your race day.” In…Source
We have talked a lot about adjusting workouts due to heat and humidity for quite some length, but what about strategies to cool ourselves before… Source
Alright, as summer gets ready to peak, some of you are questioning why you decided to train for a September or October marathon! Many of… Source
You might find yourself in a situation where you plug in a goal marathon time and the training paces for speed, which represent 5k to… Source
As I write this, we are in the build up for the fall marathon season. For the early October races, we are into about 6… Source
It seems like all easy running is the same, and I was in the camp of indifference for a long time, I grew to realize… Source
Every coach I had, from high school to professional was a stickler for pace. That’s not to say that we weren’t monitoring other variables, but… Source
When we talk about long runs, the long run for the marathon is always the primary debate. For shorter races, even up to the half…
In my Boston Marathon training plans, I have a lot of specific hill-based workouts. Some straight uphill repeats, some workouts I call “Tired Hills”, some…
So I got done a bit of a rabbit hole the other day. I follow the accounts of My Sport Science and the feed is…
From my experience, you have a deep division in the running world when you mention the word “treadmill.” For some, it’s a necessary part of…
Recently, I had a new athlete sign up for coaching and we have them complete a training profile. One of the questions is “what are…
I remember in high school everyone had had these team shirts with “motivational” quotes. My favorite was “Runners have no offseason!” Soooo tough! Looking at…
So, I am cruising the social media and lately, I’ve been seeing a lot about the 80/20 rule in running. As I write this, fall…
I have made the summer of 2022 the summer of reinforcing heat and humidity adjustments with my athletes. It has had some pretty solid success…
If you have followed me for any length of time, you know that I am a big proponent of even to negative splits. When we…
If you have followed my writing for any length, you will know that you won’t find me prescribing workouts by heart rate any time soon.…
Consistency is king/queen when it comes to development. What do you think is more important. A) doing two really good workouts over a 30 day…
There’s the old adage, “easy days easy, hard days hard” and we see that is the case with the majority of the elite to competitive…
A few weeks ago, someone in our Facebook group brought up the idea of using an infrared sauna for recovery. I hadn’t thought much about…
One of the biggest complaints I get from athletes following the book (link), is that there is no taper. They say that because they are…
I recently made a comment on my Strava log that I was making a conscious effort to make my easy days a little bit faster.…
It was 2008 and I was on the starting line of the New York City Marathon. I had just completed the best training segment of…
During this time of uncertainty, it can be tough to have a plan. Many of us have been training a little aimlessly, myself included. It’s…
How many of you have run a marathon only to find yourself with a head cold or sick within the few days following the race?…
It is interesting how our experiences shape our philosophy over time. My earliest example was when I started running cross country in high school. I…
The definition of commitment is “the state or quality of being dedicated to a cause, activity, etc.” Whether it is running your first marathon with…
Last week we discussed recovery repeats for speed workouts. If you missed that post, you can see HERE. This week I want to discuss the…
Last week I wrote about big data and what it told us about training for the mid-packer. I also chimed in about how I felt…
Ok, so I have to admit that I was awfully intrigued with Amby Burfoot’s new article for Podium Runner. I was very curious to see…
How many times have you set your time goal, thought it looked kinda scary, but still doable? Yeah, me too. Now, how about when you…
Is having a coach worth it? The answer is, drumroll please, it depends! Believe it or not, ability is not a prerequisite for myself, or…
More specifically, the question was, “Once well into the plan do your easy runs truly feel easy?” This was asked by one of our Facebook…
A little while ago, I posted a quick podcast on the role of carbohydrate and overtraining. When training hard by volume, intensity, or both, the…
Today I discuss an article from mysportscience.com and how even two weeks of hard training with low carbohydrate intake can be detrimental to performance and…
I recently finished reading the book “Good to Great” by Jim Collins. It’s not a running book, it’s actually a book on business. However, as…
Being in the right plan can make all the difference in the world. If you are familiar with the plans in the books, then you…
Today’s question comes from Phil, from our LHR Community on Facebook. Right now, he’s not really following a plan and is curious to how fast…
Yes, it is an age-old argument and the two sides will debate until they are hoarse. This argument is of course, do runners need supplements?…
With Boston 2.0 on the horizon, it’s time to start thinking about what life might look like in phase 2 and 3 of our exit…
The topic of detraining has come up a lot, lately. At the time of writing this, we are under a stay at home shelter and…
It’s no doubt that being “mentally tough” is something that can improve your performance, but the way I hear runners discuss, it feels like it…
If you are like the Humphrey family, you have now entered the world of homeschooling! In Michigan, schools are shut down until April 12th. However,…
Working remotely? Gym closed? That fitness ain’t gonna gain itself! Coach Nikki offers you a 20 minute workout you can do anywhere with little to…
Just wanted to thank everyone has registered for our virtual race. Since my original post, we have had some updates to post! We have added…
With all the questions regarding maintenance plans to reduce the impact of having races cancelled and then filling the void until you need to start…
What’s interesting is they I coach people in China and in Italy, so they are really feeling the pressure. Luckily they are ok and my…
Coach Mike Morgan laid out a very grounded, reasonable response to his athletes regarding corona virus and I thought it would be great to post…
RED-S or relative energy deficiency syndrome is an evolution from the female athlete triad syndrome. This is good because energy deficiency isn’t just a problem…
Runners are now recognizing that protein plays a big role in endurance performance. However, what we are seeing is that a lot of our athletes,…
October 7-13 Another solid week. Took a few days extra, but mileage was still high. Thursday was a big long run with the guys, where…
This past weekend’s marathon mayhem (The first sub 2 hour marathoner and a new world record in the women’s marathon) provided a perfect opportunity to…
Nitric Oxide? It makes me think of pushing a button on my car dashboard for a little boost! However, NO is an important neurotransmitter important for…
Monday 9/16 and 9/17 Two days of 12 in the morning and 4 in the afternoon. Did get strides in on Monday! Wednesday 9/18 Long…
9/2/2019 AM: 10 miles easy. Last run from the cottage. See ya next summer, Hubbard Lake! (Hopefully, for most of the summer) No afternoon run.…
8/19/19 through 8/25/19 Monday 8/19/19 Today was the day following a pretty solid 22 miler I put in. One of the biggest lessons I have…
It always surprises me when people are interested in my training as I feel like it is pretty mundane. Even more so, I am now…
We have talked about body type before at LHR, mainly as a determinant of what type of runner you are. However, as we have expanded…
Last time, we talked about macronutrients and the importance for balance in general health as well as performance. I hope that’s what everyone took out…
I have gotten into my fair share of “discussions” regarding nutrition. As a coach and a simple observer, I could see that certain fads were…
I ran CIM in the beginning of December and then took some time off. I was going through a lot of life changes so for…
In 2018, I did a podcast on tempo runs, and it really discusses how Marathon pace should feel. That post is still relevant and will…
Last time, we talked about long runs that were more simple, but not any less easy. This week, we will expand on those foundational types…
The marathon long run should seemingly be simple, right? Just go out and run a long way because our race is going to be over…
I recently received an email from a runner who just bought my book Hansons First Marathon and was very concerned that the book didn’t follow…
It’s finally here! It’s race day! Much like with the taper, now is a time to be rewarded, but is often a time for anxiety.…
Ahh, you’ve made it through the training and now it is time to cash out the fitness account that you’ve been depositing into nearly every…
When you run a race like a 5k, or even just doing speedwork, the discomfort is very acute. The lungs are burning and the level…
Now you have a philosophy in place and a plan to follow. Let the fun begin! As you get started, it can seem daunting, especially…
Currently, LHR has a Facebook group north of 10,000 members. The vast majority of these folks are using, have used, or thinking about using one…
In Part One, we talked about setting your baseline, or starting point. It wasn’t to determine if you can run a marathon, but to really…
“Am I crazy for wanting to run a marathon?” This was a question recently raised in our Facebook group, LHR Running Community, which currently has…
The most common posts I see in our Facebook group and the HCS online Run Club are workout posts. We’ve all done them- snapped a screenshot of our data…
Kevin and Keith Hanson are coaching fixtures in the running world. Since 1999, they’ve coached countless Olympic Trials qualifiers, 3 Olympians, and numerous members of…
“So, what exactly should marathon pace feel like?” This was recently a question that my athlete, Lisa, posed to me. I sat there and thought…
One of the questions I get a lot is in regards to spacing out SOS days and when to do so. Many times it’s because…
This is a typical graph of an blood lactate vs work intensity chart looks like, but I recognize that their is a lot going…
If you aren’t aware, we have a very active Facebook group. There are lots of posts or sharing of workouts- usually of when they are…
Recently, I received an interesting question from one our coached athletes in the Online Run Club. Essentially, they were following one of our plans for…
For my friends who don’t really train through a long stretch of snow, wind, cold, and poor footing for more than a few days, then…
Winter running can have a wide range of effects on people. For some it might mean actually having to wear a shirt on those chilly…
A number of loyal HMM followers have posted an interesting question that is not entirely addressed in the book. When approaching speed work, should I…
Many times a runner is already running the weekly volume that the training plans start out at. This prompts the question, “do I need to…
The last 4-6 weeks of your marathon training means a lot is going on. You are tired, you are hungry, and the training is at…
Gastrointestinal Distress is seemingly increasing problem for marathon runners. In fact, up to 90% of runners complain of at least one GI distress symptom during…
Actually, the question was originally about what paces their long run should be at, but it quickly escalated into, “what about warmups?” “What about cool…
In our open Facebook group we have about 3,000 members (at the time of this) and so thanks to them I have a nearly unlimited…
I recently received an inquiry from someone using a plan of ours. His question was in regards to when he should do the infamous “Simulator”…
While I write this specific for the Boston Marathon, what I write here is really applicable to any marathon where you have a starting line…
A lot of times, runners like our training schedules, but don’t want to full-on coaching. What we’ve come up with is a bundle package to…
At the time I’m writing this, we are less than three weeks from the Boston Marathon. Where has the first quarter of 2017 gone? Before…
If you have read HMM and thought about the idea of coaching, but aren’t sure you are ready for that kind of investment, then the…
Recently, an athlete in one of our groups asked a great question, “When do I know that I’m ready to reach my race goal?” I…
We recently talked about adapting to training where we really focused on how long it takes to adapt to a workload. Along with that, I…
When you look at our schedules in either Hansons Marathon Method or Half Marathon Method, the schedules are 18 weeks. Looking at other schedules, I’ve…
If you purchase a schedule from us via our partners at Final Surge, you’ll notice the title of this post as a notation in the…
If you’ve read much of anything that I have put out into the internet universe, you’ll know that my position on heart rate training is…
Recently, we had a live chat with our athletes and members of the Online Run Club regarding a very basic question, “what do I do…
This year I have taken a much bigger effort to connect with the thousands of people that have used the Hansons Marathon Method over the…
We have talked before about tapering and general race strategy ideas. We talk about several of these topics over the course of HMM. However recently…
First off, let me thank the tens of thousands of folks who have utilized the Hansons Marathon Method. One of the greatest compliments I receive…
We always talk about the idea of cumulative fatigue and how it is part of the training process. Then I go and complicate it by…
When I started HCS in May of 2006, our goal was to simply be there for the people who were using Kevin and Keith's marathon training plans..
Below is a question from our Hanson’s Coaching Community Page on Facebook. This week’s question asks about Masters running and ways to adjust the schedule.…
HCS Community Page: 4/28/16 From our closed Facebook Community: Sasha: I would like to know if/how Hansons training addresses different pace work such as VO2Max,…
Mileage is always a big topic of discussion with runners, almost a badge of honor for some runners. For newer runners, the questions usually revolve…
I’ve read a lot of books about training and everyone talks about “periodization.” For those that don’t know the term, it’s essentially a roadmap to…
How many times have we put ourselves, or even worse- has our coach, through a tough workout that left our poor muscles just shredded? If…
One of the criticisms I have seen against the Hansons Marathon Method is that the speed work is in beginning of the training segment because…
I’ve been getting a lot of questions about treadmill running lately. A lot of it has been regarding speed and grade. “If I run at…
As a coach/owner of an online run coaching company, you might expect my answer to be an automatic enthusiastic, “Yes! Absolutely!” I’ll admit, when I…
When runners hear the word “Hanson’s” in the metro Detroit area, and now nationally, the tend to think three things. The first is, Kevin and…
When the first edition of Hansons Marathon Method was released in the fall of 2011, I had little reason to think it would it would…
How many of you can touch your toes? Without bending at the knee? Some of you can, folks like me are at about mid shin.…
In the first part of this series, we really discussed more subjective parameters. How you feel you train and
One of the more common questions that I receive revolves around the recovery, and why we prescribe “so much” time off.
We received another question from a reader regarding speedwork and inability (or perception of inability) to be hit the goal paces during the speed sessions.…
A couple days ago a reader dropped me note and had an interesting question. Donald is doing his speed work based on his 5k time.…
There is a 2016 update to this article ! Click here for 2016 Update As usual, it’s my athletes emails or questions posted to my…
Many of you took our Boston Marathon Courses this spring and gave us some positive feedback! This was our first attempt at it, so we…
It seems like every year we get emails regarding high school running. As coaches, we’ve always been hesitant with High Schoolers, not because we don’t…
Below is an infogram from @YLMSportScience. We’ve talked about this before with ice baths for recovery. Part of the training adaptations are triggered by the…
This post originated from my athletes asking questions and then realizing that I didn’t really know some of the answers. At first, this might not…
I know, we haven’t even gotten through Boston, Bayshore, or Grandma’s yet, but it’s time to start thinking about our fall marathon plans. Oh, you…
Lesson 1 Objectives Deciding what you want out of Boston Understanding the unique challenges of the marathon The weather The time of year The course…
Lesson 2 / Objectives Learn the basics of energy systems and running Understand how fat and carbohydrate work together in long events Understand how endurance…
Course 3 / Lesson 1 -Training at and below anaerobic threshold In lesson 1 we will identify our training needs. This first lesson will introduce…
Course 3 / Lesson 2 – Training components at and above anaerobic threshold Lesson 2 – discuss the training components at and above anaerobic threshold.…
Course 3 / Lesson 3 – Supplemental training – Core Lesson 3 will begin the discussion of supplemental training, starting with “core.” We will describe…
Course 3 / Lesson 4 – Overall strength training and the benefits Lesson 4 will further the discussion to overall strength training and the benefits.…
Course 3 / Lesson 5 – Supplemental training – Flexibility Lesson 5 will wrap up the supplemental training discussion with flexibility. We’ll go over when…
Course 4 / Lesson 1 – General Nutrition To start things off, we discuss the broad topics of nutrition. Understanding the basic principles here will…