Hansons Pace Calculator

The Hansons Pace Calculator estimates your specific running training paces based on your target marathon time and preferred distance units. This tool helps marathon runners and coaches optimize workouts by scientifically determining the exact speeds needed for different training zones. Whether you are planning interval sessions, threshold runs, or recovery days, this calculator provides the precise pacing structure to prevent injury and improve performance.

Enter the hours portion of your target marathon time
Enter the minutes portion of your target marathon time
Enter the seconds portion of your target marathon time
Select your preferred distance unit for pace display

How Training Paces Are Calculated

These training paces are calculated directly from your goal marathon finish time to ensure you train at the right intensity for your fitness level. The process starts by converting your total goal time into an average pace per mile or kilometer.

Training Pace = Marathon Pace +/− Specific Offset

Where:

  • Easy Pace = Marathon Pace + 75 seconds
  • Tempo Pace = Marathon Pace - 20 seconds
  • Speed Pace = Marathon Pace - 50 seconds
  • Long Run Pace = Marathon Pace + 35 seconds

The method applies specific time offsets to this base pace to create individual workout zones. This approach, rooted in the Hansons philosophy of cumulative fatigue, ensures you train hard enough to adapt but easy enough to recover properly.

What Your Training Paces Mean

Your results represent the specific pace ranges you should aim for during different types of workouts. Sticking to these zones is crucial for the cumulative fatigue effect to work properly.

Easy Runs

These are typically 60 to 90 seconds slower than your marathon pace. They are vital for building aerobic capacity and recovering between hard sessions without adding unnecessary stress.

Tempo Runs

These paces are about 15 to 20 seconds faster than marathon pace. You should run at this "comfortably hard" speed to improve your body's ability to clear lactate and sustain effort over time.

Speed Workouts

These are 45 to 50 seconds faster than marathon pace. Use these short intervals to boost your maximum oxygen uptake and improve your overall running economy for race day.

Disclaimer: This tool is for informational purposes only and is not intended as medical or professional coaching advice. Consult a healthcare provider or professional coach before starting any new training program to ensure it is safe for your specific health conditions.

If you cannot hold a conversation during an easy run, you are going too fast and should slow down immediately to maximize your training adaptations.