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Hanson Training Pace Formula:
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The Hanson training pace formula calculates appropriate training paces based on your recent race performance. This method helps runners train at the correct intensity to maximize improvement while minimizing injury risk.
The calculator uses the Hanson formula:
Where:
Explanation: The formula adjusts your race pace by 10% to determine the appropriate training pace for your workouts.
Details: Training at the correct pace is essential for building endurance, improving speed, and preventing overtraining or injury. The Hanson method provides a scientifically-backed approach to determining optimal training intensities.
Tips: Enter your recent race pace in minutes per mile. Use a race result that accurately reflects your current fitness level for the most accurate training pace calculation.
Q1: Why use the 1.1 multiplier?
A: The 1.1 multiplier creates a training pace that is approximately 10% slower than race pace, allowing for sustainable training while still providing the right stimulus for improvement.
Q2: What distance race should I use for calculation?
A: Use a recent race result that matches the distance you're training for, or the closest distance available.
Q3: How often should I recalculate my training pace?
A: Recalculate after any race that indicates a significant change in your fitness level, typically every 4-8 weeks during a training cycle.
Q4: Are there limitations to this formula?
A: This formula provides a general guideline. Individual factors like terrain, weather conditions, and personal recovery needs may require slight adjustments.
Q5: Should I use this pace for all my runs?
A: This pace is specifically for your key workout sessions. Easy runs and recovery runs should be performed at an even slower pace.