Luke Humphrey Running

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 change throughout a run and what it means for performance. The Research Breakdown In a recent study summarized in the Sports Medicine Bulletin, researchers evaluated the performance of 18 seasoned marathon runners, each averaging a marathon time of 3 hours and 17 minutes. The study aimed to uncover how key performance indicators, like VO2 max and lactate threshold, fluctuate during a marathon. They discovered that while an athlete's running economy remained consistent, other vital metrics, such as peak VO2 and speed at lactate threshold, significantly decreased as the run progressed. "Having a huge baseline in VO2 and other metrics is really important, but what truly counts is how well you can maintain that baseline over the course of the marathon." - Luke Humphrey This finding highlights a common scenario: runners often start strong but may fade later in the race. It suggests that performance decline isn't merely due to fueling issues but a more complex interplay of physiological changes. Training Takeaways So, what should runners do to prepare? Long Runs Matter: The research recommends incorporating long runs of 90 minutes to two hours to boost endurance. However, for those more experienced, simply increasing long run duration might not suffice. Pace Variation: For advanced runners, consider varying the pace of long runs. Start at an easy pace and gradually introduce segments at marathon pace to simulate race conditions. Mental Fortitude: Training at these varied paces not only prepares the body but also conditions the mind to endure fatigue. Fueling Strategy: While fueling isn’t the sole factor, maintaining adequate carbohydrate intake during long runs can support overall performance. Strength Training: Another study I looked at approached the same problem from a structural point of view. It was shown that pace deteriorates due to structural damage to the muscles and cells- as much as 25%! Strength training had a direct correlation on pace degradation. If the structure is being damaged, then it's safe to say the physiology will follow. Ultimately, understanding how to adapt your training based on these insights can be the difference between a solid performance and a race-day fade. As you prepare for your next marathon, consider how these elements play into your training strategy. Sustaining performance isn’t just about starting strong; it’s about maintaining your edge throughout the journey. Listen to the full episode for more detailed insights and actionable tips. Check out our coaching page for your options to work with us. We'd love to team up and get that PR.

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!

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/

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/

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 so you can set realistic, actionable targets. But today, we want to move beyond just setting a goal. We are going to look at how to actually block out an entire training schedule. When I sit down to plan, I'm looking at the timeline from the end of my last race right up to the end of my next race. To make that timeline work, I have two absolute non-negotiables: proper recovery and dedicated race-specific training. Non-Negotiable #1: Proper Recovery To me, it just doesn't make sense to start a new training block when you aren't recovered from the big race segment you just completed. For example, you can't run a hard late-fall marathon and then jump right back into a difficult Boston Marathon segment without taking the time to fully recover. While the exact recovery looks different depending on the distance, the main thing is that you go into your next long segment fully recovered. Non-Negotiable #2: The 8 to 10-Week Race-Specific Block On the other end of the calendar, you need to carve out at least 8 to 10 weeks dedicated to race-specific work, which also includes your taper. This is especially true for half marathon and marathon segments. If you aren't able to maximize that race-specific training window, you probably aren't going to maximize your performance on race day. "Bridging the Gap" So, you have your recovery at the start, and your 8 to 10 weeks of race-specific work at the end. What goes in the middle? Ideally, that leaves you with about 4 to 6 weeks (or maybe a little longer) to focus on base building, general fitness, and transition work. I talk a lot about "bridging the gap," and that's exactly what this middle phase does: it bridges the gap between your recovery phase and getting your body to a place where it can actually tolerate the hard, race-specific work ahead. Plan Around Your Real Life The goal of this planning phase is to lay everything out so you don't get blindsided later on. I highly recommend using a blank calendar to pencil everything in—and I literally mean pencil, because you are going to need to erase and adjust! Look at your upcoming work travel, holidays, and family trips. Honestly, one of the biggest segment killers I see is runners taking a vacation during the final 6 to 8 weeks of a training block. Going to Disney and spending all day on your feet, or taking a winter ski vacation, makes it nearly impossible to get proper training in. I don't care what your intentions are—if you are on a ski slope all day, you are not getting your runs in! Plan around these events in advance so you can adjust your schedule and run your hard workouts before you leave. The Golden Rule: Volume Before Intensity If you find yourself short on time, or if you are adjusting a plan that starts with mileage that feels a little too low for you, remember this rule: always focus on building volume before intensity. You can absolutely bump up your easy volume, but do not add volume and intense workouts at the same time. When people try to add both simultaneously, that is usually when they end up injured 6 to 8 weeks down the road. Build your easy base mileage back up to where it needs to be first, and then the intensity will naturally follow. Don't be upset if you have to start at a lower intensity. It is a process, and it's much better to ease in than to go all-in on goal paces too early and get injured before you even reach that crucial 8-week race-specific block. Lay your schedule out, pencil it in, and protect those non-negotiables. Next time, in Lesson Three, we'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/@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/