內容目錄

Hanson Pace Calculator – Instant & Super Practical

🎯 Hanson’s Marathon Interval Pace Calculator (Full Version)


 

 

How to Use

How to use it:

  1. Enter your goal marathon time (or half marathon).
  2. It instantly shows you all the recommended paces: easy runs, tempo runs, long runs, speed intervals, and strength runs.
  3. There’s also a built-in 100 m / 400 m / 800 m converter so you can turn any short-distance time into min/km instantly.

Hanson’s Marathon Training Method (also known as the Hanson Method) is a marathon training approach that started back in 1992. It was developed by the Hanson brothers, Kevin and Keith Hanson. They thought traditional marathon plans were outdated, so they created a more complete and holistic training system instead.

In 1999, the brothers successfully ran a running store in the Detroit area and began coaching. With support from Brooks Sports, they launched the Hanson-Brooks Distance Project to give post-college athletes real Olympic-level training. After 15 years, this program became highly respected among elite runners and has produced many athletes who made it to the Olympics and World Championships.

People call it the “Iron Blood Training Method” because the core idea is simple but tough: train consistently and systematically so your body builds up fatigue and keeps pushing its limits. The signature features are 16-mile (about 25.6 km) long runs and a six-day-a-week mix of different workouts that really unlock your marathon potential.

The first edition of Hanson’s Marathon Training Method: Run Your Best received fantastic feedback. The authors got tons of thank-you emails from runners sharing their breakthrough PRs. After answering everyone’s questions, they improved the method even more. The second edition added a “Just Finish” plan for beginners who want to complete their first marathon without jumping into an advanced schedule. It also includes better auxiliary training — stretching routines and strength work — to support your running.

The Training Schedule – Simple and Straightforward

The weekly schedule only has five types of runs: easy runs, speed runs, tempo runs, long runs, and rest.

It’s super easy to remember:

The tempo run’s real purpose is to get you comfortable with your exact marathon goal pace. If you can’t hold that pace for a decent stretch, your goal might be too ambitious — time to adjust. Sunday’s long run is where you challenge your fatigue, but we always cap it at 25.6 km to spark marathon-specific strength without overdoing it.

This structure is perfect for amateur runners. It spreads the mileage across the week so you can build volume even with a busy life. Three easy runs are something you can stick to with just a little discipline. Speed runs change every week, so training stays interesting and your body learns different speed feelings. Best of all, you’ll never forget what you’re supposed to do today.

How to Set Your Goal Pace

Before we talk about specific paces, you need a clear goal. What marathon (or half marathon) time do you want to hit? Strength comes from imagination, and spirit goes beyond willpower — setting a real target matters a lot.

Here’s how the paces work once you have your marathon goal pace (in min/km):

My personal speed-run pace usually ends up about 30 seconds per km faster than my marathon pace. It probably has to do with my muscle makeup, but I’m still not sure whether I’m naturally better at middle distances or just haven’t trained long runs seriously enough. If you’re totally lost, just head to the track one day and test it.

Honestly, I used to wonder why I was the only one who didn’t “get” short-distance speed feel. No worries — science fixes that. That’s why we built the handy conversion tool below.

Building Your 18-Week Hanson Schedule

Training starts 18 weeks before race day with this repeating pattern: Monday – Easy | Tuesday – Speed | Wednesday – Rest | Thursday – Tempo | Friday – Easy | Saturday – Easy | Sunday – Long.

Speed sessions add a new twist every week so your body adapts to different distances and your mind doesn’t get bored. The first four weeks stay around 4,800 m total for speed work, then the volume ramps up every four weeks, peaking in week 17. Between intervals you jog to recover — rest time should never be longer than half the work time. Everything else stays pretty much the same week after week.

1. Want to read the full explanation in Chinese?

漢森馬拉松訓練配速表大全 – 間歇訓練實用查詢工具

2. convert short-distance time into min/km

Not sure how to calculate your pace? → Use this super convenient speed converter tool — it makes converting 100m or 400m times into minutes per kilometer incredibly easy.

3. If you’re interested in running form and foot strike mechanics, check out: → Further Thoughts on Foot Strike Technique

For more on running posture and technique: → About Pose Running Method – Starting from Pain or → “Angle Determines Speed!” – Difficulties in Practicing Pose Running

Want to read more real experiences from an amateur marathon runner? → Marathon Third-Year Student’s Insights – Thoughts on Speed