MyCalcBuddy

Hansons Calculator

Plan your marathon using the Hansons Marathon Method

Goal Setup

Hours
Minutes
Seconds

Hansons Key Principles

  • Long run capped at 16 miles (26km) - cumulative fatigue matters
  • Run 6 days per week for consistent stress
  • "Something of Substance" runs every Tuesday, Thursday, Saturday
  • Easy runs are truly easy - 20%+ slower than marathon pace
  • Race the last 16 miles, not the first 16

Goal Marathon Pace

4:59
/km for 3:30:00

Training Paces

Easy
Recovery runs
5:58 /km
Long Run
Sunday long runs
5:28 /km
Marathon
Goal race pace
4:59 /km
Tempo
Lactate threshold
4:38 /km
Strength
5K-10K effort intervals
4:23 /km
Speed
5K effort repeats
4:05 /km

Sample Week

MondayEasy
10-12km
Recovery run
TuesdaySpeed
12x400m
with 400m jog recovery
WednesdayEasy
10-12km
Recovery run
ThursdayTempo
8-10km
Tempo run at threshold
FridayEasy
10-12km
Recovery run
SaturdayStrength
3x3mi
with 800m jog
SundayLong
24-26km
Long run

Weekly Volume

80
Peak km/week
26
Max long run (km)