For elite male runners, anywhere from 1 hour 10 minutes to 1 hour 30 minutes is a common goal. Elite female athletes may set their sights anywhere between 1 hour 20 minutes and 1 hour 40 minutes.
A noncompetitive, relatively in-shape runner usually completes one mile in about 9 to 10 minutes, on average. If you're new to running, you might run one mile in closer to 12 to 15 minutes as you build up endurance. Elite marathon runners average a mile in around 4 to 5 minutes.
Average half marathon run time by age and ability
| Age | Beginner | WR |
|---|
| 25 | 02:25:17 | 58:01 |
| 30 | 02:25:17 | 58:01 |
| 35 | 02:26:05 | 58:20 |
| 40 | 02:29:51 | 59:50 |
As you can see from the results, according to the running calculators, the mid level marathoner should plan to run the marathon at approximately 30 seconds per mile slower than the half marathon.
The average time to complete a 5km run varies by sex and by age. On average, the peak age for 5km time is between 20-24.
What is the average 5k time by age and sex?
| Age | Male | Female |
|---|
| 0-15 | 34:43 | 37:55 |
| 16-19 | 29:39 | 37:39 |
| 20-24 | 29:27 | 36:22 |
| 25-29 | 31:09 | 36:16 |
Another easy rule for thumb is to take your current 10K race pace and add 15–30 seconds per mile. For example, if your 10K race pace is eight minutes per mile, then a good estimate of your half-marathon pace is 8:15–8:30 per mile.
With plateaus reaching an average height of 1,500 meters — or 4,921 feet — above sea level, Kenyans get to experience “high-altitude training†daily, and such an environment lends itself well to running. Ethiopia's high central plateau ranges from 4,200 to 9,800 feet. At higher altitudes, air is thin and oxygen scarce.
“Prepare for a long and painful recovery if you didn't train properly,†Fierras says. “Running a marathon without training can send you to the hospital and cause muscle strains, stress fractures, and long-term joint damage.â€
Speed by distance
| Sex | Race distance | Average pace per mile (1.6 km) |
|---|
| male | half-marathon (13.1 mi) | 9:38:59 |
| female | half-marathon (13.1 mi) | 10:58:33 |
| male | marathon (26.2 mi) | 9:28:14 |
| female | marathon (26.2 mi) | 10:23:00 |
Despite the half marathon's ever growing popularity and accessibility, finishing one is still a big deal for any runner—because it's nearly impossible to fake it for 13.1 miles. You've got to train diligently and have the discipline to execute your race day plan.
So, for a man, anything under 4 hours could be considered a good marathon time, putting you in the top 43% of runners. For women, a time under 4 hours and 30 minutes would similarly be very good.
Most marathoners will follow the average splits columns.
| Goal Time | Avg Min/Mile | Avg Splits - 20 miles |
|---|
| 3:20:00 | 7:37 | 2:28 |
| 3:30:00 | 8:00 | 2:36 |
| 3:40:00 | 8:23 | 2:43 |
| 3:45:00 | 8:34 | 2:47 |
Nearly all of the marathon must be run and a good pace must be maintained throughout. The 4 hour marathon requires an average pace of 9 minutes 9 seconds per mile, which is a moderately fast pace for most runners.
Kipchoge's time is not an official word record, because he did not run under two hours in race conditions. The event, sponsored by British petrochemicals company INEOS, was optimized for speed: Kipchoge ran in ideal weather on a flat course in Vienna, which was largely protected from wind by large trees.
A sub 5-hour marathon is 11:27 per mile, however, you are likely to run around 26.4 miles on the day due to crowding, so you should aim for 11:22.
But for most first-time marathoners, weekly mileage should approximate 30-40. If you've gradually built up to 30 or 40 miles per week from 15-20, this will have a huge impact on your fitness.
Training for and running a marathon is a notable achievement. 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 real accomplishment for everyone other than elite runners, who can finish in around 2 hours.
Most marathon training plans range from 12 to 20 weeks. Beginning marathoners should aim to build their weekly mileage up to 50 miles over the four months leading up to race day. Three-to-five runs per week is sufficient.
Typical Marathon Time for First-Time MarathonersIf you can typically sustain a 9:00 pace no matter how long your training runs are, you should be able to finish just under four hours. If you're wondering what is considered a “respectable†time, Boston Marathon qualifying times (BQ) are typically a good benchmark.
approximately 9:00 per mile
To cover 26.2 miles in 6 1/2 hours, you'll have to average 14 min 52 sec for every mile. That's just slightly above 4 miles per hour.
At least 10 miles total in every workout. Stay above 80 miles a week, but do not exceed 100 for more than 1 week. Hard 12 mile tempo run starting at the marathon race pace, and finishing at a half-marathon or faster race pace, or a half-marathon race once a week. Then jog on the cooldown to make the total 20 miles.
