Hansons Marathon Method Pace Calculator
Calculate your specific training paces based on the famous Hansons Method.
Your Hansons Training Paces (per mile)
| Workout Type | Pace Range / Target |
|---|---|
| Marathon Goal Pace (MP) | — |
| Strength Pace (MP – 10s) | — |
| Speed Pace (5k/10k Effort) | — |
| Moderate/Long Run Pace | — |
| Easy Run Pace | — |
| Recovery Pace | — |
How the Hansons Pace Calculator Works
The Hansons Marathon Method, developed by Keith and Kevin Hanson and popularized by coach Luke Humphrey, is built on the philosophy of "cumulative fatigue." Unlike traditional plans that focus on one massive 20-mile long run, the Hansons plan uses specific training paces to prepare your body to run on tired legs.
This calculator takes your goal marathon time and breaks it down into the specific training intensities required by the Hansons Method:
- Marathon Pace (MP): This is your target race day pace. Hansons workouts often feature "Tempo" runs at exactly this pace.
- Strength Pace: These are typically 1-mile to 2-mile repeats performed roughly 10 seconds faster per mile than your marathon pace.
- Speed Pace: These are shorter intervals (400m to 1600m) performed significantly faster than marathon pace, roughly at 5k to 10k race effort.
- Easy/Recovery Pace: These are crucial for the Hansons Method. Running these too fast is a common mistake that prevents recovery for the "Something of Substance" (SOS) workouts.
Example Calculation
If your goal is a 3:30:00 marathon:
- Marathon Pace: 8:01 per mile
- Strength Pace: 7:51 per mile
- Easy Run Pace: 9:01 – 10:01 per mile
Training Tips for the Hansons Method
1. Respect the Easy Days: The plan relies on you being recovered enough to hit your SOS (Tuesday/Thursday/Sunday) sessions. If you push too hard on Wednesday, your Thursday Tempo run will suffer.
2. The 16-Mile Long Run: Don't be intimidated by the fact that the long run "only" goes to 16 miles. Because you are running on high weekly mileage and shorter recovery, those 16 miles simulate the final 16 miles of a marathon, not the first 16.
3. Consistency is Key: The Hansons Method is a high-frequency plan (usually 6 days a week). The "magic" happens in the total weekly volume rather than a single workout.