Hansons Pace Calculator

Calculate your training paces based on the Hansons Marathon Method. Simply input your target marathon time to determine your optimal paces for different types of runs.

How to Use This Calculator

Enter your target marathon time in hours, minutes, and seconds
Select your preferred distance unit (miles or kilometers)
Click "Calculate Paces" to see your recommended training paces
Use the calculated paces for your different training runs according to the Hansons method

Formula Used

Pace Calculations Based on Hansons Marathon Method

Where:

Easy Pace = Marathon Pace + 60-90 seconds per mile
Tempo Pace = Marathon Pace - 15-20 seconds per mile
Speed Pace = Marathon Pace - 45-50 seconds per mile
Long Run Pace = Marathon Pace + 30-40 seconds per mile

Example Calculation

Real-World Scenario:

A runner is training for a marathon with a target time of 3 hours and 30 minutes. They want to determine their training paces using the Hansons method.

Given:

Target Marathon Time = 3:30:00
Distance Unit = Miles

Calculation:

Marathon Pace = 8:00 per mile (3:30:00 ÷ 26.2 miles)

Easy Pace = 8:00 + 1:15 = 9:15 per mile

Tempo Pace = 8:00 - 0:20 = 7:40 per mile

Speed Pace = 8:00 - 0:50 = 7:10 per mile

Result: The runner should train at 9:15/mile for easy runs, 7:40/mile for tempo runs, 7:10/mile for speed workouts, and 8:40/mile for long runs.

Why This Calculation Matters

Practical Applications

Optimizes training intensity for maximum performance gains
Prevents overtraining by ensuring proper recovery between hard workouts
Helps maintain consistent pacing throughout training cycles

Key Benefits

Follows the scientifically-proven Hansons Marathon Method
Reduces risk of injury by avoiding excessive speed variations
Improves race day performance by training at appropriate intensities

Common Mistakes & Tips

Many runners make the mistake of running their easy days too fast, which can compromise recovery and reduce the quality of their hard workouts. Easy runs should feel comfortable and conversational. Stick to the calculated easy pace even if it feels too slow.

Another common mistake is starting workouts too fast and then slowing down significantly. This prevents you from getting the full benefit of the workout. Use a GPS watch or track to maintain consistent pacing throughout your runs.

The calculated paces assume ideal conditions. In hot weather, high humidity, or on hilly terrain, you may need to adjust your paces slower. Listen to your body and adjust based on conditions rather than rigidly sticking to the calculator.

Frequently Asked Questions

The Hansons Marathon Method is a training philosophy developed by Keith and Kevin Hanson. It emphasizes cumulative fatigue through consistent training at specific paces, rather than extremely long runs. The method focuses on building endurance through moderate mileage with three quality runs per week.

You should recalculate your paces whenever your fitness level changes significantly. This typically happens every 4-6 weeks of consistent training, or after completing a race that gives you a new indication of your current fitness level.

While these paces are specifically calculated for marathon training using the Hansons method, they can be adapted for other distances. For shorter races, you might want to incorporate more speed work at slightly faster paces. For ultramarathons, you might focus more on the easy and long run paces.

References & Disclaimer

Athletic Performance Disclaimer

This calculator provides training pace recommendations based on the Hansons Marathon Method. These are general guidelines and may not account for individual variations in fitness, health conditions, or environmental factors. Always listen to your body and consult with a qualified coach or healthcare professional before starting or modifying any training program.

References

Hansons Running Services - Official website of the Hansons Marathon Method creators
Hansons Marathon Method Book - Comprehensive guide to the training philosophy
Runner's World Guide to Hansons Method - Overview and implementation tips

Accuracy Notice

The paces calculated by this tool are based on established formulas from the Hansons Marathon Method. Individual results may vary based on factors such as terrain, weather conditions, and personal physiology. Use these paces as starting points and adjust as needed based on your actual training experience and feedback from your body.

About the Author

Kumaravel Madhavan

Web developer and data researcher creating accurate, easy-to-use calculators across health, finance, education, and construction and more. Works with subject-matter experts to ensure formulas meet trusted standards like WHO, NIH, and ISO.

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