Determine your precise training paces using the Hansons Marathon Method. This Hansons Training Pace Calculator calculates everything from your easy recovery runs to your target marathon pace based on your goal finish time.
Hansons Training Pace Calculator
Target Marathon Pace
Training Pace Breakdown
Hansons Training Pace Calculator Formula
Easy Pace = MP + (60s to 120s)
Strength Pace = MP – (10s to 20s)
Speed Pace = 5K/10K Goal Pace
Formula Source: Hansons-Brooks Distance Project Official Guide | Runner’s World Hansons Overview
Variables:
- Goal Race Distance: The length of your target event (e.g., 26.22 miles for a Marathon).
- Goal Finish Time: Your desired completion time in hours, minutes, and seconds.
- Marathon Pace (MP): The average pace required to meet your goal finish time.
Related Calculators
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- 🔗 Race Finish Time Predictor
What is Hansons Training Pace Calculator?
The Hansons Training Pace Calculator is a specialized tool based on the “Hansons Marathon Method” developed by Keith and Kevin Hanson. Unlike traditional high-mileage plans that focus on a single 20-mile long run, the Hansons method emphasizes “cumulative fatigue.”
This calculator helps runners identify specific speed, strength, and easy run intensities. It ensures that you aren’t running your recovery days too fast or your workout days too slow, which is critical for the physiological adaptations required to survive the final 10 miles of a marathon.
How to Calculate Hansons Training Pace Calculator (Example)
Suppose your goal is a 4-hour Marathon (04:00:00).
- Convert 4 hours to seconds: 4 × 3600 = 14,400 seconds.
- Divide by 26.22 miles: 14,400 / 26.22 ≈ 549.2 seconds per mile.
- Convert to MM:SS: 549 seconds = 9 minutes and 9 seconds. Target MP = 9:09/mi.
- Calculate Easy Pace: 9:09 + 1:30 = 10:39/mi.
Frequently Asked Questions (FAQ)
Is the Hansons method suitable for beginners? Yes, but it requires a high commitment to running 6 days a week. The calculator helps beginners stay in safe intensity zones.
Why is the Long Run only 16 miles? The Hansons philosophy believes that a 20-mile run for a 4+ hour marathoner is too taxing. They focus on total weekly volume instead.
Can I use this for a 5K? While primarily for Marathons, the logic of calculating specific training zones based on race goals applies to shorter distances as well.
What if my paces feel too hard? Ensure your goal time is realistic based on your current fitness. If the paces are unattainable, adjust your goal time by 5-10 minutes.