PODCAST · health
Luke Humphrey Running
by Luke Humphrey Running
Hansons Marathon Method / Personal Coaching / Training Plans / Boston Qualifying Plans / Hanson's Marathon Method
Episodes
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What happens to our physiological numbers when fatigued?
Understanding Marathon Performance: Key Insights from New Research How to maintain your edge during long runs and marathons. The journey of every marathon runner is filled with peaks and valleys, both physically and mentally. Recent research has shed light on how our physiological responses…
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10 years since HMM 2nd edition? Something I’d update.
It's been 10 years since the second edition of Hanson's Marathon Method was published. There are things I would update to the book if there were a third edition. The one area would be defeining and obtaining cumulative fatigue in the marathon plans. Give it a listen!
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Unlocking Marathon Success: Insights from Recent Research on Performance Characteristics
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...
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Unlocking Your Running Potential: The Importance of Building Volume Wisely
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,...
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Mastering Your Training Schedule: A Guide to Effective Planning
Hey guys, it's Luke here! Welcome to Lesson Two of our planning guide. In Lesson One, we talked all about setting the right goals—which is absolutely crucial for runners of all abilities. If you haven't checked out the goal-setting course yet, I highly encourage you to go back and do that first…
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Podcast: Incremental improvements- goal vs current pace
Mastering Your Training Paces: Goal Pace vs. Current Pace Listen up, runners! Once you’ve mapped out your training plan and laid out the structure of your mileage, the absolute most important step to take is making sure you are starting out at the correct intensity. In my early coaching days and…
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Mastering Marathon Training: Key Principles
Summary In 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...
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The Ultimate Guide to Boston Marathon Prep
The Boston Marathon is not just a race; it's a journey that demands strategic planning and preparation. As a seasoned runner who has experienced both triumphs and challenges on this iconic course, I want to share insights that can help you run your best Boston. Understanding the Course: Boston is…
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Podcast: Unlocking Your Marathon Potential: Strategies for Spring Success
Summary In 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…
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LHR Podcast: Approaching the Hansons Marathon Method Beginning Marathon Plan.
Transcript: Hey guys, this is Luke Humphrey. Welcome back to the Luke Humphrey running podcast. I appreciate all the great feedback from the last one. Yes, the audio is much better, right? And so I think that will be a much better listening experience. And a lot of you reconfirmed what I was kind...
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LHR Podcast: Addressing Hansons Marathon Method Myths
Transcript:Hey everyone, welcome back to the LHR podcast. It's been a while. We've been revamping a lot of stuff behind the scenes on our website and things like that. fortunately the podcast took a little bit of a backseat, but I think we're back now. I think we're going to be in a position…
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Threshold Volume
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 mentioned this before, but again, often we discuss the 80/20 rule in training- 80% of our work should be easy and 20% hard. The question then becomes what is hard and what is…
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Boston Challenges Part 3: Race Day Weather
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 two parts. The first is the time of year the race is and the second is the different start and finish locations. Today, let’s discuss the potential weather. In…
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Challenges of Boston: Winter Training
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 holiday season. Today, I want to expand once into what will really affect a lot of people- the winter months! Where I am at, in metro Detroit, winters aren’t too...
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Are your fastest races your workouts?
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 the beginning, he listed some crazy fast workouts he did before a race but then faltered on race day. He came to two conclusions which I thought were great:...
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Cooling strategies for the marathon: Hype or Real?
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 or during workouts so that we don’t have to adjust our paces? I wanted to explore this a little bit more as I thought about people attempting…
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Best options for adjusting workouts to heat.
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 you are not hitting your paces and question not only your sanity but your fitness levels too! Well, I can assure you that if you can trust that your training is...
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Does marathon speed work need to be at my actual 5k-10k pace or the equivalent?
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 10k race pace, don’t line up with what you have actually raced. What should you do? If your actual race pace is slower than what is suggested based on your goal...
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Is it overtraining or is it underfueling?
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 weeks. More advanced runners are cranking into workouts while beginners are just starting more intensity. Regardless of the level of the runner, it is far too early to be...
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A fresh look at easy runs: regenerative vs moderate
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 that as we advance in ability, how we approach our easy runs will change with the circumstance. I’ll be honest, I know what I want to convey in this post, but I am struggling with...
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Becoming a better pacer
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 the pace was what we focused on. It’s safe to say that over the years, I became pretty good at judging effort and correlating that closely to paces. To…
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A thought on what makes the shorter long run work
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 marathon, the long run is further than the race distance or at least up to a big percentage of what you’ll be racing. Yet, for the marathon, unless you go 20+ miles…
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Tempo Terrain
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 downhill repeats towards the end of the long run, and maybe a few other things. However, I don’t specifically say when a person should get on...
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Ketone Esters? Worth It?
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 great if you want to learn anything about nutrition and supplementation for endurance performance. Well, a new blog entitled, "Do ketone esters boost EPO?” And I thought, well wouldn’t…
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Treadmill VS Overground Running
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 being able to train during winter, dark mornings, and not leaving children alone in the home. For others, they’d rather fall and break a hip on black ice…
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Identifying true training weakness
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 some of your training weaknesses?” The point of this question is obvious, what do you think you need to work on? However, we are also looking to see if you really…
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An off-season for Runners?
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 it now and then seeing what goes on now, that’s probably not my first choice for a shirt. In high school and college, We went from cross...
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Does the 80/20 rule work for marathon training?
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 marathon training is “heating” up and so it makes sense that this makes the round again. So, I wanted to break this down, how we got to this point and some practical advice...
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Individualizing your heat and humidity calculations
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 with those who have taken it to heart. They are feeling better, recovering faster, and aren’t feeling completely overwhelmed with where they are at and how...
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Bonking and Pacing
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 look at world records and world-class performances, they are usually run with even, to negative splits. The truth is though, that to do this is tough. To actually accomplish this...
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Practical usage of HR metrics
https://open.spotify.com/episode/6teN9wjIT3MR9NH8jt4gAQ?si=25ZqS0rQSjiKXvicPCj-5w 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. That’s not to say that I don’t think that using heart rate has no value. I just...
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Being Consistent: A personal experience
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 period, but having to miss 5 days of running anything of significance after each one. Or B) string 30 days together of moderate training without…
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Easy Paces and the 4+ Hour Marathoner
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 based runners. When you look at their training, this completely makes sense. Their marathon pace is anywhere from 4:45-5:20/mile at that level. So, it’s not a hard…
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Infrared Saunas
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 it, and you really see more about things like cryo for recovery and tissue repair. These two things are definitely different ends of the spectrum. Then, as I saw...
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5 Keys to a quality taper
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 used to going from six days per week down to 4 and their mileage decreasing from 50 miles a week down to 20 miles a week and they don’t do any workouts for two...
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My easy days were too easy
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. This prompted a question from one of my followers who essentially asked what the benefits of running faster on their easy days would be. So… it depends, right? That’s the…
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Self Confidence
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 my entire life. Yet, here I was petrified, staring at the world’s best runners (Olympic medalists, world record holders, and past champions). Needless to say, I…
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Big Picture Goals for Motivation Now
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 been hard to have a plan when there isn’t a definite end point to that plan. So, today, I want to give you the 30,000 foot view of training and work it down to…
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Probiotics and Post Marathon Health
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? Yeah, me too! The truth is, we know that hard training and racing makes us more vulnerable to sickness. Right now, training hard with a suppressed immune system could spell...
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Training by Feel
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 ran track in junior high but wasn’t bothered with cross country. My coach, Mike Noll, was very pace-oriented with an emphasis on negative splits and...
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Commitment
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 the goal of just making it to the finish line or a world-class racer in the Olympic Games, having a commitment level that matches required. Taking on...
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Workout Variables: Strength Recovery Jogs
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 next group of repeats in the marathon training- the strength repeats. Traditionally, these are done at 10 seconds faster marathon pace per mile. You will see this...
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Workout Variables: Recovery Jogs
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 the HMM style of marathon training fit in. The reality is the vast majority of people under train for the marathon. When I say under train, I am referring to training volume.…
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A look at the “Big Data”
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 what insights there’d be into the world of marathon training for recreational runners, or as they were called mid packers. And then someone asked if I’d share my…
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Adjusting Early Season Paces
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 started the training plan and that first workout at your new race pace was staring back at you? Knees shake, sweat build, and a “Oh crap, that’s fast” blurts out.…
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Hiring a coach: Pros and Cons
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 any of my other coaches to work with you. In fact, I’d say ability isn’t ever something I particularly look at when taking an athlete on. When I do, it’s not to...
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Why aren’t my easy days feeling easy?
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 group members and I believe that he was hinting that his workouts were ok, but the easy runs were now an issue of being stiff, sore, and sluggish. As others…
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Iron levels and runners
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 lack of carbohydrates has a direct relationship with performance (and mood). The reason I discussed that idea was to try to show people how the idea of...
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High carbohydrate intake and overtraining
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 feelings of well being. A common scenario that I see as a coach is that people train hard for a couple of weeks and since it's harder than...
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The Fox and the Hedgehog
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 I read the chapters, it became clear that the ideas embodied some great principles that should be applied in many areas of life. The very basic premise of…
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Frequently Asked Questions
How many episodes does Luke Humphrey Running have?
Luke Humphrey Running currently has 100 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Luke Humphrey Running about?
Hansons Marathon Method / Personal Coaching / Training Plans / Boston Qualifying Plans / Hanson's Marathon Method
How often does Luke Humphrey Running release new episodes?
Luke Humphrey Running has 100 episodes. Check the episode list to see recent publication dates and frequency.
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Who hosts Luke Humphrey Running?
Luke Humphrey Running is created and hosted by Luke Humphrey Running.
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