How To Hit Your TARGET Marathon Time, According to Strava Data
Video taken from the channel: The Running Channel
I TRAINED LIKE AN ELITE RUNNER FOR A YEAR: HERE’S WHAT HAPPENED (RUNNING TRANSFORMATION) 2018
Video taken from the channel: The Runner
It turns out that your general fit runner can usually complete a marathon within four and a half hours (4:30:00). Of course, this finishing time varies tremendously based on the runner’s fitness level and age, but that time is a good benchmark for most runners.In terms of average marathon times, the median marathon finishing time in 2019 for men in U.S. marathons was 4:30:46 (10:19 minutes per mile pace), according to RunRepeat. The median finishing time for women was 4:56:39 (11:18 minutes per mile pace).Across the board, most people finish a marathon in 4 to 5 hours, with an average mile time of 9 to 11.5 minutes.
A finishing time that’s under 4 hours is a.Based on the brand’s analysis, done in collaboration with the International Association of Athletics Federations (IAAF), the average time it took to run a marathon, regardless of age or sex, was 4:32:49.The average length of a marathon is 26.2 miles. It covers around 4 hours and 45 to 55 minutes.
But, this time span varies according to the race and place. For example, the total time of US marathon was 4 hours 52 minutes in 2011.Even though some trainees will be able to build the aerobic and muscular endurance necessary to complete a marathon within three or four months, the body’s tendons, ligaments and bones are much.A marathon is 26.2 miles (to be precise, it should be exactly 26.219 miles (26 miles 385 yards), or 42.195 km). That is obviously no short distance, and the time (and effort it takes) can be quite a big amount!
How long does it take to run a full marathon? The world’s best runners will complete a.According to the RunRepeat data, the average pace for a male marathon runner is 6.43 minutes per kilometre, which works out as 10.34 minutes per mile. The average pace for a.See how your marathon finish time compares to the masses!
We have collected a load of statistics related to the marathon, including average finish times split by.In order to finish a marathon in 4 hours, your average pace needs to be 9 min, 9.62 sec per mile, or 9:9.62 minutes per mile. Example Calculation 2: How long will it take me to run a half marathon if my average pace is 10 minutes, 30 seconds per mile?
Choose “Calculate Time” in the calculator above; Enter 13.1 miles for your distance.The time it takes to run a mile depends on a person’s age, sex, and fitness level, among other factors. Various strategies can help a person improve their time. Learn more about average mile.
A marathon is 26.2 miles long, or 42.2 kilometers. As far as how long it takes to complete one, there is a vast difference between the time it takes the fastest runner to run a marathon (around 2 hours) and a slower runner covering that distance at 14-minute miles (6+ hours). On average, most people complete a marathon between 4 and 5 hours.
Easiest: There is no such thing as an easy marathon. 26.2 miles is 26.2 miles, and competing in one is an awesome undertaking and an extraordinary achievement. But when it comes to faster marathon courses, Hamilton, Bay State, Pocono Mountain, Sugarloaf and Hudson River top the list.Every runner is different in how long it will take to run a 50K, but a safe bet would be to run 10 to 30 seconds slower per mile than your marathon pace. For example, if your best marathon time is 4 hours (9:09/mile), then your predicted 50K would be around 4:50 to 5 hours (9:20/mile – 9:39/mile).
The official time to run a marathon is usually below 6 hours. As long as you can run the whole race under six hours, than you will be in the list of runners who have succeeded to.
List of related literature:
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| from Triathlon Science | |
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| from Advanced Marathoning | |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way | |
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| from Marathon: The Ultimate Training Guide | |
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| from Encyclopedia of Sports Medicine | |
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| from The Incomplete Book of Running | |
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| from Healthy Intelligent Training: The Proven Principles of Arthur Lydiard | |
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| from Racing Weight: How to Get Lean for Peak Performance | |
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| from The Psychology of Concentration in Sport Performers: A Cognitive Analysis | |
| |
| from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition |
78 comments
Interesting info as I get ready to run my 1st marathon in November at 55. Thank you
Mile 3 in London is mainly downhill it’s not surprising it’s the quickest mile in the dataset:-)
You trained like an elite for 1.5 years, and you don’t have job so the vast majority of your time is focused on running, and your 5km PB is 17 mins, 10km PB 39:50. You put out misleading videos such as ‘How Fast is the Vegan Runner’ in which you imply that you are super fast… What is going on!
Running a half in 3.5 weeks. Very much hilly, starts with a 5km climb, followed by a 5.5km decent, then it turns and repeats the same mountain.
Any advice on hill training to do in the next few weeks? Been doing runs that encorporate hill climbs for a while, but seeking any extra advice��
Love your channel!
Bro you should become a coach if athlete doesn’t work out ��
if I run 10km for 5 times a week, do you think I can survive a marathon without LSD?
Just a tip relax your upper body it uses less energy as you run. And go to a running store and have them fit the right shoes for you it helps alot. Also great work keep it up
What are your PRs all-time and just in 2018.
Right now my all time is 16:26 5k and last race was 18:17 and now I think I can get back to sub 17:30 next 5k in 3 weeks
Land on toe then bit down to heel as you drive DRIVE forward back onto toes as rear leg fully extends.
Watch olympics!
Well done! I have been enjoying your videos for the last year or so. What you said about minimal shoes (including injuries and sore calves!), mileage and form are spot on. Thanks for sharing (from Japan)
SUPPORT ME ON PATREON: https://www.patreon.com/theveganrunner IM A 19 YEAR OLD ATHLETE-FILM-MAKER
ive always wanted to do this. im 5 ft 9 and a half and only weigh 128 lbs. damn near perfect weight for runners.
You forget to mention that in the London marathon the first half has a major downhill section so hence faster than the second half. But generally people do run faster first halfs in marathons, and not many people achieve a negative split
So one thing that didnt improve was your running technice / style could be better
Try to do something with your posture. It looks like you are sitting on something while you are running.
Brilliant video, love these guys. Always producing quality videos with great advice. If your looking for even more running tips and advice head over to my channel.
Just discovered this channel enjoying the content. I am an elapsed runner slowly getting back into running after a long (3 year) illness. Thinking about a marathon, maybe next Spring/Autumn and this information is very useful. Thanks
It doesn’t look like your heel striking was much of a problem In the first place. Your shin was at least perpendicular to the ground when you landed which isn’t bad
There’s no way you are running 3’20″/km with that form, let alone 5 repeats. I highly doubt the numbers are accurate.
What shoes do you use for running and everyday casual stuff?
Does anybody here take a full week of no running prior to a big race?
My biggest fear is getting an injury like Achilles tendon inflammation, just before the important moment.
I do a lot of different sports(biking, running, fitness) and because of this my weekly high-speed runs are on average only 15 miles.
However I found that running less prior to a marathon did not effect my finish time at all, since my cardio level is already excellent due to biking and a healthy lifestyle.
“injuries you got from training wrong?” you’re still training fkn wrong ffs. guys you lot are being way to kind to this idiot. seriously…. coaching people!!!!!! have you seen his trackwork out clip?? I’ve no problem with someone trying to improve their times etc. but pitching themselves as somekind of running and vegan nutrition coach without qualifications is fkn out of order. “The Vegan Runner”? Nah mate you are “The Mongchild Runner”
Doh! It appears I am below average �� can I still be in your club? More annoyingly I have done more miles than ever this year, #trying hard
My brain could not follow your explanation as it was busy converting from mile to km.
Could you make a video on improving hip flexibility and -strength? Or is it all down to milage in your opinion?
i am planning to be sub-2 hours, so i have decided to best take my motorcycle..
all joking aside, that’s good information for when i’m planning my first marathon.. first i’ll tackle the half-marathon though:)
I played rugby got a sevre injury that would not let me play again. So i went to a health clinic for a massage, met an athletics club coach, he was impressed with shape said i looked like a runner. I was lime hell nah im not good at running, so i gave it a shot and really enjoyed the training. I kept going untill i decided that im going to go ahead with this so i regested to the club. My running form was so bad that when i ran or sprinted i never swang my arms once untill they showed me and now i feel like im in control of running form, i had more injuries later on and my fitness has gone down after not training for a few weeks but i have to start from the bottom again. My 2km pb is 7:30. Today i ran a 8:12 my fitness was gone but i know thats how i started so i accept failing so that i can try harder and harder.
Some really interesting stats. I recently started running and found your great channel. I am a treadmill runner who runs on zwift. I did couch to 5k and just enjoying learning and getting better. The one thing i am curious about those stats are how many of those miles are virtual miles on zwift. I know strava does recognize zwift runs under virtual so i would personally love to know that. Keep up the great work. Enjoying the channel.
You have to love Strava and the amount of data you can obtain.
I wasn’t sure about a marathon after doing the GNR, but after that with my age bracket (nearly 50) I think the extra miles I could finish quicker than I thought. Thank you
Completing not competing
Thanks for this. Really interesting to see how the mountain of real data that is out there can help us everyday runners. Found this really useful.
Increased testosterone and hgh levels I meant….damn autocorrect.
very impressive! Do you also eat a lot of sweetcorn like Tarahumaras?:-)
Main change that I see is in the running form. Not clear which change you did or which exercise you did to change your running form. Is not the number of steps (this is a consequence)…this is the result of hard work and not only by running mileage…thank for the video
some restriction currently on your left side, possibly hamstring. possibly tight hip flexor. good luck
Which minimalist shoe would you recommend? Anybody there that might give me advice? Thanks!
Looks good but your torso looks a bit stiff. Running at a good clip and there’s no reason to prevent the torso from twisting back-and-forth a bit (Concept of shoulder-unweighting a la Pose). Your three elite runners twist their torso axially more than u do (since they are flying)
Now that we have to stay home, it is time to learn cool stuff from your experiences. Thanks for keeping on posting in the channel. Go Ana!
Man this is a toxic comment field… lighten up everyone! He is trying to help others even if all of you don’t agree with his philosophy.
Yes!!!
I was doing everything by the book (tempo runs, intervals…) and just couldn’t go below 3 hours 30, for more than 3 years after first marathon. At that time I was running between 60 and 70 km a week.
Then I started training for my first ultra race, no more speed workouts, was doing just distance so I could sustain some normal pace for several hours for my ultra. At that time I was doing between 90 and 100 km a week. At that time I signed up for a marathon, just for fun, no goals really and I finished in 3 hours 11. I was shocked.
So yeah, you have to do the distance for the marathon.
really good info. Im going for sub 3 and the weekly milage seems consistent.
btw, are you all pro runners? or just some enthusiasts like GCN (global cycling network)?
1 mile = 1.61km
In case you are a normal person, you’ll need that.
I am hoping to run a half marathon next year, but I’m running a 13.3k race in a few weeks for the third year in a row. My focus isn’t speed, its just to get the milage into my legs so the run itself is a cakewalk.
I definitely would not run 9 times a week, but then again, I’m not trying to do a marathon in 3 hours:D
Anyways, thanks for this. I’m a big data nerd, this was some really interesting stats!
Ive run 4 marathons and my second one was where i had the biggest improvement
My longer runs werent as long or fast as my first marathon
My over all milage was less
However idid lots of shorter speedwork stationary cycle classes and lots of long swims at around 3-4 k/hr
I ended up with a 22 min pb
Still my best marathon yet at age 53 ����♂️
Thanks Anna and Rick, very enlightening vid; I’ve been thinking about half marathons, marathons, etc and when you break the data down it’s a real eye opener. I’m currently averaging around 25 km per week (5 km, 10 km, intervals), I need to stop being a slacker and step it up. BTW you guys are a Godsend, I found you right at the time I was thinking about doing more research into pacing, intervals, longer distances, your channel has already improved my running and I only found you a few weeks ago. Keep up the awesome work. Cheers.
Something about your form still looks really tense and stiff your counter rotation isn’t ideal to get a longer stride and a faster cadence and your turnover is good, but your knees need to push out a bit further. You can really see the difference between your form compared to Gebressilase, Bekele, and Farah. To give you credit it’s a lot better than it used to be and to be fair the elites are running at near 4 minute miles.
Also, cushioned shoes are fine as long as you have a high cadence 180-190 steps per minute and a forefoot or midfoot strike the main difference is that cushioned shoes are just harder to learn barefoot running in. My tip is to barefoot a little bit to get the hang of it (maybe as a cool down) and gradually increase your time spent barefoot. Then you can go back to any running shoe and you’ll realise you automatically land on your forefoot or midfoot
I think people in their 40s performing as well as those in their 20s and 30s is partly down to experience the older you are the more likely it is that it’s not your first marathon. I think looking at the data for first timers v second timers v third timers etc would be enlightening.
Please put your distances in kilometres as well, not all of us are stuck in the dark ages ��
Then you have never even watched a world class runner race. I have worked out and raced with such runners. All of them forefoot runners. None injured. Speed animals…deer horses..do not run on heels…elephants do.
85 km’s for men, if you want to go below 3 hours
56 if you wanna go below 4.
My 2nd marathon is in 10 days and I’m planning on coming in around 5 hours and 25 minutes. I work on my feet for a living, and I don’t get lunch breaks, so I train between 20-30 miles a week. Anything more than that, and I’m exhausted and cranky. I’m happy to be able to say that my 47 year old self is much fitter than my 27 year old self and is doing something I never imagined I could do.
But how did you change your form? What changes did you make to begin with? How?
I like your videos, but think they do speed work a bit of a disservice. Getting a solid foundation with plenty of miles in is good, but speed work mixed in has it’s benefits too: increased stride length through having a more forceful push off from the ground, increased testosterone and high levels, increased resting metabolic rate thereafter.
Your video is good and you should be rightfully proud of yourself, but professional athletes don’t just stick to long easy mileage and with good reason….it’s all in the mix. ������
Bro I need help im a year 8 and I don’t know how to train for xc give me advice please
Is your body handling the mileage well now? It is used to it?
This was a really great video thanks!! I have one question, at the end the 25% at Marathon pace the second year, they ran paces slower and faster than marathon pace or mainly slower?
Just found this channel last week & I absolutely love this channel! Thank you you guys rock! So helpful
Guys best video yet! Such a good idea and superbly executed… hopefully like a good race:)
thank you, super interesting and informative:)
I am wondering if there is data about weight & height (bmi), that would be nice
Love your videos guys! Just did my first marathon on Sunday in Cape Town (South Africa), managed just under 5 hours although I was aiming for 4h30m I was not prepared for quite how sore my legs would be, a world of pain in the last 10km! Nonetheless, very proud and happy to have achieved my goal of trying a full:) keep up the good work!
WAITTTTTTTT what pace should we be holding based on the dataaaaa per mile that is PLEASEEEEEE
If I can reduce my m.s/km time with a minute, I can hit my dream goal time in marathon.
It means I have to run my 5 K 5 minutes faster…
Thanks guys, I’ve just signed up to my first marathon so this has given me something to think about
It’s not very nice to look at you with the sun shining into the camera just wanted to let you know
I am running 3 times a week, total of 30 miles on average (last month on 35). Did 700 miles since January. Aiming for a sub 4 next month. Pretty much in line with your data ���� it gives me a little more confidence ��
Dude I haven’t watched a video where you don’t just rant about training philosophy or shoes. Is there nothing else to talk discuss?? Not trying to be a dick it’s just that you make it sound as if there is only one training style or one type of shoe that is good for you. But that is simply not true.
Thanks for breaking all the data down. Stats be stats. It’s hard to argue with numbers.
5.5 weeks to go to my first marathon (Dublin), looking at this I’ve maybe not done enough miles for the time I’d like, but hey, it’s all about finishing! Looking forward to Belfast half on Sunday, all set for that one (I think)
Nice transformation, biggest thing that you improved is your cadence.
Nice work buddy,keep it up:)
another great vid not done a mara yet…they kinda scare me…�� but for some reason i really want to do Race to The Stones? ���� keep up the good work ��
much easier to put a link to whatever youre referring to… ie, tapering…
I’m unfortunately unable to run for about 5-8 weeks, so I’ve taken up cycling in the meantime. Recently went for a 4 hour Bike ride, stopped several times and when I got back collapsed from exhaustion. The thing with cycling too is you’re constantly stopping at junctions etc. Got me thinking that anyone who can run for 4 continuous hours should give themselves a pat on the back, simply completing a Marathon without stopping is a fantastic achievement regardless of time.
If you broke this down into specific times and did videos analysing data around say breaking 3 hrs specifically, it’d be a ton more useful. Nice data to have access to.
Can you record a video about what exactly you were doing to improve your running style? What exercises and trainings. I would like to improve my own style, but I do not know where to start. Best regards:)
Thanks Anna and Rick 4 hours you say ok will let you know in October ��
Your style looks very unnatural… Do temp runs 150m fast 100m rest
1.5years at 80mph isn’t pro. Many running enthusiast does it.
Great video�� I agreed, max cushion shoes are not for elite runners. They’re for 180lb plus individuals that are trying to loose wait and not destroy their knees and tendons in the process
Not planning on running a marathon just yet, but maybe in a few years when I’m old enough and can run more than 10k. Will save this video for then!!!:)