Hansons paces explained
| Workout | Pace rule | Typical session |
|---|---|---|
| Easy | About 1–2 min/mile slower than goal marathon pace | Most days, 5–10 miles |
| Long run | About 30–50 s/mile slower than goal pace | Up to 16 miles, every other week |
| Speed | 5K–10K race pace | 12 × 400 m, 6 × 800 m, 4 × 1200 m (early block) |
| Strength | Goal marathon pace − 10 s/mile | 6 × 1 mile, 4 × 1.5 mile, 3 × 2 mile (later block) |
| Tempo | Goal marathon pace | 5 → 10 miles continuous |
Strength and tempo rules are from the official Hansons Coaching plan materials; easy and long-run ranges are as described in the Hansons book and coaching articles. Speed pace is estimated from the race fitness your goal implies.
Hansons paces for common goals (per mile)
| Goal | Tempo (MP) | Strength | Speed | Long | Easy |
|---|---|---|---|---|---|
| 3:00:00 | 6:52 | 6:42 | 6:03–6:16 | 7:22–7:42 | 7:52–8:52 |
| 3:15:00 | 7:26 | 7:16 | 6:34–6:48 | 7:56–8:16 | 8:26–9:26 |
| 3:30:00 | 8:01 | 7:51 | 7:05–7:20 | 8:31–8:51 | 9:01–10:01 |
| 3:45:00 | 8:35 | 8:25 | 7:36–7:53 | 9:05–9:25 | 9:35–10:35 |
| 4:00:00 | 9:09 | 8:59 | 8:07–8:26 | 9:39–9:59 | 10:09–11:09 |
| 4:15:00 | 9:44 | 9:34 | 8:39–8:59 | 10:14–10:34 | 10:44–11:44 |
| 4:30:00 | 10:18 | 10:08 | 9:10–9:32 | 10:48–11:08 | 11:18–12:18 |
| 5:00:00 | 11:27 | 11:17 | 10:14–10:39 | 11:57–12:17 | 12:27–13:27 |
Why the long run stops at 16 miles
The Hansons method relies on cumulative fatigue: six running days a week, three of them quality (speed or strength, tempo, long). Because you start the long run already tired, 16 miles is meant to simulate the last 16 miles of the marathon rather than the first. That only works if the easy days really are easy — which is why the easy pace range is so much slower than goal pace.
Speed then strength. The first half of the plan uses speed work at 5K–10K pace; around the midpoint it switches to longer strength repeats just faster than marathon pace.
Compare with Pfitzinger paces and set your block with the training start date calculator. Not affiliated with Hansons Coaching.
Last reviewed: September 2026 · Health disclaimer