The average was around 1:56. Runners aiming for this time often have half-marathon PBs of 1:45-1:50 and 10km PBs of 47-50:00. Runners must run 45:48 for 5 miles, 91:36 for 10 miles, 2:17:24 for 15 miles, 3:03:12 for 20 miles, and 3:49:00 for 25 miles at an equal pace. However, some athletes are able to run faster than this over longer distances, so you should set a time that is reasonable given your fitness level.
It's best to set a goal time when you're well rested and have plenty of time to prepare for the race. Try not to set a time too early as it could discourage you if you start running slower than your target time. And don't set a time too late because then it's possible you might give up before reaching the end. Aim to finish in between 70 and 80 percent of the average time, depending on your fitness level. If you can run further than this or have done so before, go for it!
Your goal time may be slightly different depending on whether you want to break the record for your gender or just place highly in the race. The following sections discuss these options in more detail.
For fastest female time: In 2015, Kim Collins broke the existing world record by nearly eight minutes with a finishing time of 1:22:44 at the Los Angeles Marathon.
The half-marathon training plan is designed for athletes who want to complete in less than 2 hours 15 minutes: 2:00 p.m. to 2:14 p.m. (race pace: sub-10:18 per mile). You should be able to run a sub-60 10K, a 1:30 10-miler, or a 5:00 marathon. The plan includes four workouts a week, some of which are speed work. There's also a long run on the weekend if you're up for it.
Use this time frame as a guide only; not all runners are capable of running that fast at the end of a race. Also, no matter what time you finish, be sure to give yourself a pat on the back! It takes a lot of courage to run that fast toward the end of a race.
Here are some other things to consider before starting this plan:
You need to determine how much experience you have running beyond recreational levels. If you've never trained for a full marathon, this plan may not be right for you. However, if you can run five miles without stopping, then you could start with this plan and work your way up over time.
You should also check with your doctor first. He/she will be able to tell you whether you are healthy enough to run that far. Some doctors will even write prescriptions for painkillers or sleep aids if their patients report having trouble sleeping or staying awake during races.
Running a half-marathon in under two hours, or 1:59:59, requires keeping an average pace of 9:09 minutes per mile, which is regarded an acceptable half-marathon time among runners. Highly competitive runners strive for more difficult goals, such as a 1 hour and 30 minute half-marathon (6:51 minutes per mile pace or faster).
The American Medical Association recommends that you not exercise for more than an hour without eating something. The National Institutes of Health says that the best time to start eating is before you go running. They recommend that you eat within 15 minutes of waking up and again around lunchtime.
The most effective way to improve your running time is to register for a race that matches your ability level. This way, you will be able to better determine how long it takes you to finish. Running less than three hours is extremely challenging because you are still very much on the uphill side of the curve. If you can run a half marathon in less than two hours, then you have the potential to beat many of the world's best half marathoners.
A normal endurance run for someone aiming for a race pace of 7:00 to 7:03 minutes per mile at the marathon distance would be between 7:30 and 8:30 minutes per mile for most individuals. You are already in that band if you are presently running 10+ mile runs at 8:15 per mile. To put this in context, the current men's world record is 2:11:23 by Lelisa Desisa of Ethiopia at the 2017 Berlin Marathon.
The average marathon runner takes about three months to learn their first marathon strategy, which is known as pacing. Pacing involves learning how much effort you can afford to give every step or kilometer you walk or crawl. Your goal with pacing is to avoid injury and reach the end within a reasonable time frame.
After you have learned your first marathon strategy, you will need to decide whether to continue practicing it or try something new. If you choose to switch strategies, then you will need to learn how to adjust your pace without getting hurt. This can only be done through experience! Some runners find that switching strategies every few months helps them remain fresh while others stick with one particular approach. There is no right or wrong way to train for a marathon; it's more a question of what works for you and your schedule.
The fastest official time ever recorded for a marathon is held by Haile Gebrselassie with his 2:06:58 at the 2008 Beijing Olympics.
The average splits columns will be followed by the majority of marathoners.
| Goal Time | Avg Min/Mile | Even Splits – 13.1 miles |
|---|---|---|
| 4:20:00 | 9:54 | 2:10 |
| 4:30:00 | 10:17 | 2:15 |
| 4:40:00 | 10:40 | 2:20 |
| 4:45:00 | 10:52 | 2:22 |
The average splits columns will be followed by the majority of marathoners.
| Goal Time | Avg Min/Mile | Even Splits – 20 miles |
|---|---|---|
| 4:15:00 | 9:43 | 3:14 |
| 4:20:00 | 9:54 | 3:18 |
| 4:30:00 | 10:17 | 3:25 |
| 4:40:00 | 10:40 | 3:33 |
A marathon is typically 42.195 kilometers (or 26.2 miles). A typical marathon training regimen lasts 16 to 20 weeks. Typically, you should run three to five times each week, increasing your distance as the race date approaches. It's best not to overtrain for such a race; take it easy but still try to get in at least one long run every week.
In addition to being difficult, running a marathon can be dangerous. There are many factors that can cause you to become injured while running a marathon, such as excessive foot wear, poor nutrition, and lack of training. If you're not careful, some of these problems may worsen your chances of having a safe and successful race.
As with any other type of exercise or sport, there is a risk of injury if you aren't trained and prepared for it. In addition to common injuries like stress fractures and plantar fasciitis, runners can suffer from heart conditions and inflammation of the joints. Some of these problems may require medical attention immediately while others may only need rest and recovery before returning to full activity.
If you're not used to running long distances, consider starting with shorter races first. For example, you could start off by running a 5K race to build up your endurance. After about a month of training, you could move on to a 10K race.
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