Hansons Marathon Training Pace Calculator
Calculate your personalized training paces for the Hansons Marathon Method based on your goal marathon time.
Understanding the Hansons Marathon Method
The Hansons Marathon Method, developed by brothers Keith and Kevin Hanson, emphasizes cumulative fatigue through consistent medium-long runs and marathon-pace work on tired legs. Key principles include:
- 16-mile long runs: Shorter than traditional plans but done on tired legs
- Strength workouts: Marathon-pace running after substantial mileage
- High weekly mileage: 6 days of running with back-to-back hard days
- No 20+ mile runs: Focus on consistent fatigue rather than single long runs
Hansons Workout Structure
A typical Hansons training week includes these key workouts:
| Day | Workout | Purpose | Sample Workout |
|---|---|---|---|
| Tuesday | Speed | Improve running economy | 12×400m @ 5K pace |
| Thursday | Strength | Marathon-specific endurance | 8 miles @ marathon pace |
| Sunday | Long Run | Build endurance | 16 miles easy |
| Other Days | Easy Runs | Recovery and mileage | 6-10 miles easy |
Hansons vs Traditional Training
How the Hansons approach differs from conventional marathon plans:
| Element | Hansons Method | Traditional Plans |
|---|---|---|
| Longest Run | 16 miles | 20-22 miles |
| Key Workout | Strength (MP on tired legs) | Long slow distance |
| Weekly Structure | 2 quality + 4 easy days | 1 long + 1 speed day |
| Peak Mileage | 50-70 miles/week | 40-60 miles/week |
| Philosophy | Cumulative fatigue | Single long run focus |
Hansons Pace Guidelines
The Hansons method uses specific pace ranges for different workouts:
| Workout | Pace vs MP | % of Max HR | Perceived Effort | Distance Range |
|---|---|---|---|---|
| Easy/Long | MP + 60-90 sec/mi | 65-75% | Conversational | 6-16 miles |
| Strength | Marathon Pace | 80-85% | Moderate-hard | 6-10 miles |
| Tempo | MP - 10-15 sec/mi | 85-88% | Hard | 4-8 miles |
| Speed | 5K-10K pace | 90-95% | Very hard | 3-6 miles total |
Hansons Training Progression
Typical 18-week Hansons marathon buildup:
| Phase | Weeks | Key Focus | Long Run | Strength Workout |
|---|---|---|---|---|
| Base | 1-5 | Build mileage | 10-12 miles | 4-6 miles MP |
| Strength | 6-12 | MP workouts | 12-16 miles | 6-10 miles MP |
| Taper | 13-18 | Reduce volume | 12-10 miles | 6-4 miles MP |
Frequently Asked Questions
Why only 16-mile long runs?
The Hansons method emphasizes cumulative fatigue rather than single long runs:
| Aspect | 16-mile Run | 20-mile Run |
|---|---|---|
| Recovery Time | 1-2 days | 3-5 days |
| Injury Risk | Lower | Higher |
| Physiological Stress | Moderate | Severe |
| Training Effect | Similar when combined with MP work | Greater glycogen depletion |
How do strength workouts help?
Hansons strength workouts provide unique benefits:
| Benefit | Mechanism | Result |
|---|---|---|
| Race-Specific | MP on tired legs | Better late-race performance |
| Fatigue Resistance | Teaches running while fatigued | Improved mental toughness |
| Efficiency | Form maintenance when tired | Better running economy |
What's the weekly mileage progression?
Typical Hansons mileage buildup by experience level:
| Week | Beginner | Intermediate | Advanced |
|---|---|---|---|
| 1 | 30 | 40 | 50 |
| 6 | 40 | 50 | 60 |
| 12 | 45 | 55 | 65 |
| Peak | 50 | 60 | 70 |
Who benefits most from Hansons?
Suitability by runner type:
| Runner Type | Suitability | Reason |
|---|---|---|
| First-time marathoners | Moderate | High mileage may be challenging |
| Experienced marathoners | High | Benefits from cumulative fatigue |
| Time-crunched runners | Low | Requires 6 days/week |
| Injury-prone runners | Low-Moderate | High volume increases risk |