Hansons Marathon Training Pace Calculator
Calculate your personalized training paces for the Hansons Marathon Method based on your goal marathon time.
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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 |