What Is A Good Marathon Time?

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What Is A Good Marathon Time

What is a respectable marathon pace?

We can’t all be an Eliud Kipchoge or Paula Radcliffe but getting a good marathon time is still a big motivator for any runner. Whether you’re building up to your first 26.2 miles or have competed in a couple before, getting an above average time on the clock feels good and helps you push for your personal best.

  1. There are a few different ways of figuring out what counts as a good marathon time.
  2. Let’s look at some different ways you could measure yourself and set targets.1.
  3. Aim for the very best The world record for marathon times are 2:01:39 for men and 2:15:25 for women.
  4. Elite men tend to average about 2:05:00 and elite women tend to score around 2:22:00.

However, unless you’re a very serious runner indeed, these scores will be out of reach for most. Indeed, only the top 5 per cent of runners complete marathons in under three hours, So unless you’re a professional runner, three hours or less would make for a very good marathon time.2.

Aim for the global average or above Another way of approaching your marathon time is to aim for the global – or marathon-specific – average. The global average time for a marathon stands at around 4 hours 21 minutes – with men’s average times at 4 hours 13 minutes, and women at 4 hours 42 minutes. Beating one of these scores would mean that your time ranks above average.

Alternatively, you could look into the data for average finishing times on the specific marathon you’re signed up to – some UK marathons are known to be ‘slower’ than others.3. See which percentage bracket you fit into A different way to compare yourself to others is to look at which proportion of running times your final time falls into.

Men Women
Less than 3 hours 4% 1%
Less than 3 h 5 min 18% 5%
Less than 4 hours 43% 21%
Less than 4 h 5 min 64% 43%
Less than 5 hours 81% 65%
Less than 6 hours 97% 91%

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.4. Compare how you stand against your age group Focusing exclusively on differences between men and women can be a little simplistic – and your age group will also play a big factor in your running times.

  1. Perhaps counterintuitively, many (non-elite) marathon runners actually improve as they get older – up to around age 50, before their times slow down again.
  2. With more experience, you may actually start to get better times, with younger, less experienced runners tending to empty the tank faster.
  3. In any case, this pace calculator will help you see where you stand on average for your age group.5.

You’re only really racing yourself While it’s handy to know about averages and percentile ranges, the number that matters most is your personal average running time. Rather than comparing your race against others, it’s often more valuable to focus on beating your own personal best and improving your figures over time – the sense of achievement from beating your own PB is, for most people, the most rewarding factor.

  1. So, set your stopwatch and keep your times written down somewhere safe! Improve your chances of getting a good marathon time When you did your first marathon you were probably just thinking about getting over the finish line.
  2. However, with more experience, you can start building your training plan up to improve your overall time.

Here are some tips for improving your marathon time:

Be tactical by choosing ‘faster’ races Some marathons are known as being faster, while others are slower due to typical weather conditions, number of straight stretches vs. bends and other factors. Amp up the mileage while training The further you run, the stronger your heart and muscles get. And that means you’ll be better able to run faster, longer and stronger. Figure out your pace in advance Pace is obviously crucial in improving your marathon times. Figure out what your average pace per mile needs to be and stick to your plan. Get to know the route While preparing for your marathon, spend some time familiarising yourself with the route – including hills and what mile they come at. This means you’ll be mentally prepared and any difficult sections won’t come as a complete surprise. Rest! Don’t be tempted to skip rest days in your quest to get an especially good marathon time – failing to rest and repair is counterproductive and increases your risk of injury and fatigue.

With the right foundations, a strong plan, running shoes and equipment in place, you’ll be set to run a strong marathon – and get your best time.

What was Oprah’s marathon time?

Celebrity Marathon Times: How Do You Compare With These Famous Runners?

  • We would be lying if we said we weren’t just a little bit curious about celebrity marathon times
  • If you needed any more encoragement to run a big city, how about the fact that you could be toeing the line with a celebrity!
  • And you can’t help but wonder if you’d beat them
  • Take a look at the following 18 celebrity marathon times to size up your competition.

What Is A Good Marathon Time Walter White had to be quick in his fugitive career as a drug lord. The of these celebrity marathon times, the actor ran the 1985, According to, Bryan Cranston had watched the race the year before and was inspired to run it himself: “old people, children, people in bunny costumes, people who’d lost their legs, this amazing menagerie of humanity,” What Is A Good Marathon Time Not many celebrity marathon times came in at under 3 hours 45 minutes, but here’s Gordon! Gordon Ramsey stepped out of his comfort zone, going from being the one doing all the shouting to the one being shouted at when he ran the 2004, The infamous chef proved that his skill set extends beyond the kitchen when he bagged an impressive time, only narrowly missing breaking the coveted 3:30 barrier. What Is A Good Marathon Time Musician Alanis Morisette was no stranger towhen she ran the in 2010. In an interview with she unpacked the difference between triathlon and : “With the triathlon, the smaller versions of what I was doing, I could barrel through it regardless of what my state was on any given day. What Is A Good Marathon Time Flea, the bass player for the Red Hot Chilli Peppers told in an interview that he was never really a runner. But after reading the running bible Born to Run, he changed tack: “It affected me profoundly—the concept of our bodies being used for their real purpose when they’re running. I thought, ‘F–k it. I’m gonna run a marathon and raise money for the,'” What Is A Good Marathon Time Just sneaking in at under 3:45, former U.S. president George W. Bush ran the in 1993, years before he came to office. To this day, Bush holds the title of being the only U.S. president to have run a marathon. What Is A Good Marathon Time Acting superstar and international heartthrob Ryan Reynolds, most notably known for his role in Deadpool, ran the 2008, He raised money to help fight Parkinson’s disease in honour of his father who suffered from the disease. In an essay for, Ryan Reynolds rallied the public for donations. What Is A Good Marathon Time Game of Thrones star Natalie Dormer ran the 2014 for her 26.2 debut bagging a 3:50:57 time. Two years later in 2016 Natalie Dormer made a repeat appearance at and raised over $7,000 for charity. This time she missed her previous time by 24 seconds and told reporters- “I’m a tiny bit peeved.” What Is A Good Marathon Time Funnyman Will Ferrell completed the 26.2 at the 2003, Upon finishing, reporters: “Running a marathon is not a question of whether it will be, but when it will be. It does help to have a sense of, but I’m also respectful of the race.” What Is A Good Marathon Time Duchess Kate Middleton’s sister Pippa is no stranger to and international marathons. Pippa Middleton placed 32nd at the 2015 in Kenya, finishing the marathon in just under 4 hours. Then, just one year later in 2016, Pippa took part in China’s – a race with 5,164 steps and a 820-foot in 85-degree, She finished the gruelling endeavour in 4:54:51. What Is A Good Marathon Time Lord of the Rings star Sean Astin has run three marathons. He achieved his 4:04 personal record in the 1998 and in a 2012 Sean Astin said: “A perfect run has nothing to do with distance. It’s when your feels comfortable. You’re on your trying to push it.

Suddenly you realize you can open it up a bit more. I feel it in my chest. I always look fat in running pictures because my shoulders go back to open my chest up, and it makes my belly stick out. But you know you’re at one with yourself and the environment. You’re a little more alive than before you started.” Rapper and entrepreneur Sean Combs, AKA Sean ‘Diddy’ Combs, AKA Puff Daddy, ran the in 2003 with one expressed goal: beating Oprah Winfrey’s 4:29:20 marathon time.

And even though he reportedly only trained for two months, and suffered a, he did just that. As well as crossing the finish line well under his goal time, Sean Combs also raised over $2 million for New York City public schools and children’s charities! In 1994 Oprah Winfrey took on the,

Her 19 month journey inspired the masses thanks to a film crew that accompanied her throughout her, In those 19 months, Oprah Winfrey lost 72 pounds in order to reach her goal race of 150 pounds. Upon finishing she famously said: “It’s the best feeling I’ve ever had. It’s better than an Emmy, I tell you.” Whilst he was still Vice President of the United States, Al Gore ran the in 1997.

He reportedly did so after being dared to run a marathon by his daughters! If you’ve ever thought you don’t have enough time to run a marathon, Al Gore’s feat puts your excuses to bed. Orange is the New Black star Uzo Aduba ran the 2013 in just a tad over the 5 hour mark.

  1. In an interview on the late night show, she revealed that spectators shouted out her character’s name- “Crazy Eyes”- more than her own! She also went on to run the in 2015 in a time of 5:03.
  2. Golden Globe Award-winning actress Teri Hatcher ran the 2014 in just over 5 hours.
  3. Before her big day, told : “I’ve been told by people who have done a few marathons that the is great because there’s this excitement in the adventure of not knowing.

There’s so much I can’t even anticipate, and so much that I’m super excited to experience. But honestly, I’m nervous.” Narrowly making it across the finish line in under 5:30 at the in 2007, actress Katie Holmes’s finish triggered an elaborate conspiracy theory that she had cheated her way to the end.

Atie Holmes just looked made it look too effortless! Analysis into her eventually revealed that she did in fact run the entire marathon. But the mystery of how she managed to do so in flared still remains The 2013 saw Pamela Anderson Baywatch run all the way to the finish line for her first ever marathon.

Always the activist, Pamela Anderson ran the marathon for Sean Penn’s humanitarian group,, Pamela that she “didn’t train much”, although she still did a great job of exceeding her goal marathon time, keeping her pace under 15-minute miles.

  1. In 2015 singing sensation Alicia Keys took on the through the concrete jungle where dreams are made of alongside 50,000 fellow runners.
  2. In with Refinery 29, Alicia Keys said: “I’m all about breaking mental boundaries, and training for a marathon falls right into the Jedi mind-training I need.”
  3. Have these celebrity marathon times given you the boost you need to begin your marathon challenge?

Wellwe’ve got just the thing for you! Check out our wide range of ! : Celebrity Marathon Times: How Do You Compare With These Famous Runners?

How to run a marathon in 4 hours 30 minutes?

To run a 4 hour 30 marathon pace you will need to progress at 10:18 minutes per mile or 6:24 minutes per kilometer to finish in at just under 4 hours 30 minutes. This is a good time to aim for and isn’t out of reach for many runners. That said you will have put in a lot of hard training to get to that stage so every second will count and can be the difference between getting a sub-4:30 finish when crossing the line.

How to run a marathon in 5 hours?

Hoping to run a sub-5 marathon? Running and endurance coach, Tom Craggs, has put together a marathon training plan to help you reach your goal, even if you’re new running. A 5:00 marathon is approximately 11:30 per mile but training to a target pace of 11:00 per mile will get you in at 4:48.

Aim to be comfortable running three or four times a week. Each week will include easy, long, tempo and speed runs as well as core sessions, rest days and optional cross-training. The training plans will be published here in four-weekly blocks and can be saved onto your desktop or mobile device as an image.

So bookmark this page and stay on track with us, right through to the finish line.

Is 4 hours a good marathon time reddit?

An analysis of 10 million marathon completion timings indicates 3:58 is the most common finishing time. Survey data indicate that 4 hours is a common goal, and that satisfaction is dramatically higher if a marathoner betters their goal by one minute, compared to if they miss their goal by one minute.

What is Usain Bolt’s marathon time?

9.58 – Usain Bolt

Distance Finish time World Record
10000m 15:58.00 26:11
10k road 15:58.00 26:24
1/2 marathon 33:41 57:31
Marathon 1:07:22 2:01:09

What was Lance Armstrong marathon time?

Lance Armstrong’s Boston Marathon result likely to be erased What Is A Good Marathon Time Lance Armstrong completed the 112th Boston Marathon in 2008. David Ryan/The Boston Globe By Seth Lakso October 24, 2012 Tom Grilk, the executive director of the Boston Athletic Association, said Wednesday it’s likely that cyclist Lance Armstrong’s 2008 finish in the Boston Marathon will join his seven Tour De France titles on a growing list of vacated results.

The probability is that result will be vacated,” Grilk said. “We just haven’t heard final word yet from the higher powers as to what specific time periods they have results for. But if 2008 is in their time frame, then there’s no question his result will be expunged.” Armstrong finished the Boston Marathon in a time of 2:50.58.

New York Marathon organizers also said it is likely Armstrong’s results will be erased from their record books. Armstrong finished in 868th-place finish at the 2006 New York City Marathon. Grilk explained that the Boston Marathon, like many other major marathons — including the New York Marathon — abide by the decisions of the United States Anti-Doping Agency.

The USADA and the International Cycling Union have stripped Armstrong of his seven Tour de France titles and banned him for life from the sport of cycling for using performance-enhancing drugs. “We follow what the USADA does,” Grilk said. “Whatever they decide we will recognize. New York Road Runners, which runs the New York Marathon, said in a statement Wednesday it expected to wipe out his times once any potential appeals play out, since the race also follows USADA rulings.

Paced by running greats Alberto Salazar, Joan Benoit Samuelson, and Hicham El Guerrouj, Armstrong finished in 2 hours, 59 minutes, 36 seconds in his first marathon. After training more the following year, he completed the 26.2 miles in 2:46:43 to place 232nd in 2007.

NYRR said cancer foundation Livestrong will still be a part of the marathon ‘‘and we will always remember the support and encouragement Lance gave to (nine-time NYC Marathon champ) Grete Waitz through her courageous five-year fight against this hideous illness.” An Associated Press report was included in this story.

: Lance Armstrong’s Boston Marathon result likely to be erased

What was Diddy’s marathon time?

The True Story of P. Diddy’s Six-Week 2003 NYC Marathon Training What Is A Good Marathon Time Mark Jenkins This story is part of Hip-Hop Is Life, a series of profiles and features that revisit key moments in the intersection of hip-hop and Black men’s health over the last 50 years. Read the rest of the stories, For years, Mark Jenkins was the trainer who kept hip-hop in shape.

In the 2000s, he trained Mary J. Blige, D’Angelo, LL Cool, and even Beyoncé. Most notably, he helped Bad Boys Records founder Sean “P. Diddy” Combs’ shed some of his party-going antics to lock in and get his body in shape within six weeks to run the 2003 New York City marathon. In his own words, below, he shares how Diddy brought generations of Black men to their feet.

IN 2000, I was training Chris Chambers, a famous publicist, who told me, “My client noticed I’m getting in shape. We want to get him from behind the piano. His name’s D’Angelo.” I asked Motown Records for $30,000 for 30 or 60 days to get him in shape. They gave me the $30,000, and I incorporated myself, quit my job, and followed D’Angelo everywhere he went.

  1. The result was the “Untitled (How Does It Feel)” video.
  2. At the very same time, I finally got to Mary J.
  3. Blige, who took me on tour at the same time the “Untitled” video came out.
  4. They got me out of the projects, and D took me on the road afterward.
  5. That’s how I became a celebrity trainer.
  6. I worked at Reebok Sports Club on 67th and Columbus in 2003, and I would just run across the street and hit Central Park, which is 6.2 miles around.

That would be my cardio workout. As I ran through the park, I thought, “There ain’t no Black people out here.” I was like the only Black person running. At that time, Black people paying for training was a very new thing. Back then, it was very much, “Oh, you got a trainer? That’s weird.” So, I was like, “I bet I can get some brothers and sisters running if I can get one of my celebrity clients to run the marathon.” I wrote it out on my SkyTel pager, so anytime I bumped into a celebrity, I could hit him with the SkyTel. Rapper Sean “P. Diddy” Combs celebrates after running the New York City Marathon in four hours and fourteen minutes November 2, 2003 in New York City. Mark Mainz // Getty Images During my first two weeks working with Puff, he wasn’t very engaged. I figured I would get fired soon if I didn’t get him in shape or do something.

But he responds well to challenges. One day I was in the gym with him, and he told me how much of a renaissance man he was. I told him, “You’re not a Renaissance man unless you ran with the bulls or ran the marathon; you got to have a physical endeavor under your belt.” The next day, he told me, “We’re running the marathon.

I called up MTV.” It was two months before the marathon. Usually, it takes someone six months to a year of training, and he wasn’t a runner. I went everywhere he went because we had to get the road work in. We trained on the yacht, going back and forth from Ibiza to Italy to Saint-Tropez.

It was him, Big Meech, and his brother on the yacht; they brought their girlfriends or wives and me. We also got some running in New York, but it was a very interesting experience to be on the yacht training, coming from the projects not very long ago. He was not used to taking orders until the training, but he did it.

He just looked at me like I was crazy. It was a minute since he heard somebody tell him what to do. The funniest thing is I don’t think he used my name the whole time. He called me “playboy” the whole year I trained with him. What Is A Good Marathon Time Rapper Sean “P. Diddy” Combs crossing the finish line at the New York City Marathon on November 2, 2003 in New York City. Mark Mainz // Getty Images He was partying quite a bit during that training and still was able to gut it out. Fucking willpower, man.

His determination is inhuman. He might have cut back on the partying, but he didn’t stop. He was flying DJs into the yacht. I can remember times I would have to check into a hotel just to get some sleep. I’m like, “I can’t fuck with you.” But he’s kind of built for it. One time we did TRL after practice.

He had to run on the treadmill for an hour while the mic was on him, right after running maybe 12 or 13 miles outside the day before. There were much fewer recovery days than it would be for somebody usually training for a marathon because there was no time.

  • He never skipped a workout.
  • He never skipped the ice baths.
  • He never not did anything.
  • Sometimes we had to do hill repeats for an hour and a half, two hours, just running up the hill and running back down and running in Saint-Tropez in 100-plus degrees.
  • He never quit.
  • When I see him now, we just look at each other and shake our heads to say, “That shit was crazy.” We started at six miles because there was no time to do anything less than that.

And then we had a set distance, maybe two or three times a week. We had hill repeats, running up and down the hill for a certain amount of mileage once a week. And then, on the weekends, we had the long run, probably double the amount you do during the regular training cycle. On top of that, we were doing weight training. We kept the weights heavy; I wanted to get as much musculature on him as possible to deal with that impact because your back and your knees take a pounding. So heavy legs, heavy lower back, heavy core work.

  1. Weights three times a week, 20 minutes to a half hour.
  2. We did a moderate carb, high protein, moderate fat diet.
  3. He was eating maybe five to six meals a day.
  4. I would give the ratios to his chef.
  5. I think it was maybe 25 grams of protein and 60 to 150 grams of carbs per meal.
  6. Divided into four or five meals, two of which would be protein shakes.

And the chef would just do it. The camera was right in our faces, so there was no way to fail. Who wants to do that on camera with America watching? With that in mind, we tried to get as many experts to help as possible. Nike got us Alberto Salazar, who at the time was the last American to win the New York City Marathon.

He was coaching us during some of our runs. Nike University has rooms that simulate any temperature on earth, any weather condition, within two or three seconds. had his meal prep before meal prep was invented. We had his blood work analyzed before anybody did that in ‘04. We were as scientific as possible because we knew we needed everything to get it done within that two-month timeframe.

We ran that marathon and raised $2 million for the public school system. He finished it in four hours and 25 minutes, not bad for a beginner’s first marathon ever. What Is A Good Marathon Time Sean “P. Diddy” Combs running in Harlem with trainer Mark Jenkins (L) during Sean “P. Diddy” Combs and Alberto Salazar Press Conference and 10 Mile Run in Preparation for NYC Marathon at Central Park in New York City, NY, United States. RJ Capak // Getty Images To this day, it’s one of the highest turnouts for the New York City Marathon because the ‘hood came out to see Puff run.

I was very intent on getting people in my culture in shape, so they could then affect change and motivate all Black people to get in shape. So I turned down plenty of A-listers in Hollywood just to work with a N.O.R.E., get with a Puff, train Busta, or train Johnnie Cochran. All the other Black trainers would target white people and white celebrities.

So by default, I became the Black celebrity trainer. I still think Black people are hesitant to spend money on something that’s not material that they can’t see, like a car or a diamond watch. That’s still a big disconnect in the community. I trained a bunch of people who sacrificed their health to get rich.

  • And if they could tell you again, they’d say, “I should never have done that.” I think with the pandemic now; people realize you have to have physical wellness, mental wellness, psychological wellness, and social wellness.
  • My only complaint is that I wish he would’ve turned it into a running clinic or school for kids.

If he would’ve taken it a little bit further, we’d be rocking now. If he would’ve stayed, it would’ve been crazy right now. He could’ve had his own Bad Boy marathon. Still, Puff did a lot for running. For the runners I trained, that’s the first thing they want to talk about.

It influenced many people to put on their sneakers to start running and to believe they could do it because, first, you have to believe it’s possible. If you start with a mile and build up, you can do it. To anybody reading this article, all you have to do is jump out there, challenge yourself, and have some fun.

A version of this story appeared in the September 2023 issue of Men’s Health. Freelance Writer William E. Ketchum III is a journalist who is based in New York City and dedicated to covering the intersection of music, culture, and society. His work has appeared in Vulture, Entertainment Weekly, GQ, and more.

How do you pace a 4.5 hour marathon?

Choosing and sticking to a marathon pace which is right for you can mean the difference between a comfortable run throughout and an agonising last few miles. In the first half of the race in particular, with the buzz of the crowd and hundreds of other runners around you, the adrenaline can get the better of you and encourage you to go faster.

But, as any experienced runner knows, consistency with your marathon pace is vital – from the first mile to the last. Let’s look at how you should go about choosing your marathon pace, plus tips to ensure you stick to it. Treat your first marathon as an experiment While you may have done half-marathons and other long races before, a marathon is a different prospect to other endurance runs – setting your pace expectations based on shorter runs isn’t always the best idea due to the sheer length and difficulty of a marathon.

By and large, your best bet is to treat your first full marathon as an experiment of sorts – getting a feel for the nature of the run and focusing primarily on completing the marathon, rather than logging a fast time. You can use this experience to inform your future marathon times.

Use ASICS’ marathon pace chart Once you’ve got some experience under your belt, you can start setting specific targets for your marathon time using the simple formula as follows: Speed (i.e., pace) = distance/time Say you want to complete your next race in 4.5 hours (i.e., 270 minutes): divide your target time by 26.219 to figure out the pace you’ll need per mile (in this case, your pace would be around 10 minutes and 17 seconds per mile).

Use the following marathon pace chart as a rough guide for setting your personal pace:

Target time Pace required
5.5 hours (330 minutes) 12:36
5 hours (300 minutes) 11:25
4.5 hours (270 minutes) 10:17
4 hours (240 minutes) 09:09
3.5 hours (210 minutes) 08:00
3 hours (180 minutes) 06:52

Once you’ve figured out what your target time is, you can then work out what your target pace per mile should be, using the marathon pace chart above. Set yourself a marathon pace target The most important thing to remember about your chosen pace is to stick to it.

In the first half of the marathon, it is easy to get caught up in the buzz of the race as you see runners around you surge ahead. However, if you run faster than necessary during the first few miles, there’s a high chance you’ll burn through your reserves and end up going a lot slower in the second half of your marathon – and that means you risk missing your target time.

It’s therefore worth choosing a running watch and a running phone app which records splits and is easy to use to help you regularly monitor how you’re doing against your target pace. How to keep to your marathon pace Sticking to a pace sounds all very well in training, but when you’re slogging through the 21st mile, it can be harder to follow.

Get to know the course in advance There will always be hills or challenging bendy sectors in most marathon courses. The best thing you can do is to prepare yourself mentally for these – perhaps slightly upping your rhythm at the start of a tough mile to prepare for an upcoming hill, for instance. Spend some time studying your marathon’s course in advance, remember where the hills and difficult sections are and remember which landmarks to look out for along the way. Practice sticking to your pace in training Once you’ve figured out your planned pace, help your muscle memory by training at your chosen pace. During your weekly long training runs, try and run at your marathon pace so you start to get used to it and can perform at that speed consistently. Keep hydrated and energised Last, but not least, don’t miss out on opportunities throughout the course to grab a much-needed drink or energy-boosting capsule – these are so important for giving you an extra push when your energy flags.

Remember, you can’t control for everything While having a pace and a target in mind is important, remember that you can’t control things like illness or the weather. If you’re recovering from a cold or it’s especially rainy for instance, it’s going to be difficult to stick to your planned pace.

Make adjustments for these kinds of unexpected factors to avoid overstraining yourself or letting your morale take a hit. Marathon pace is all about preparation There’s nothing like planning to help ensure you achieve your target marathon time – and setting yourself a realistic and achievable pace is so important in helping you accomplish your goal.

With the right preparation in place, you’ll find it much easier to stick to your target pace and reach or surpass your targets.

How do you fuel for a 4 hour marathon?

How many gels for a marathon? – Carbohydrate is the body’s preferred fuel source during exercise. It’s broken down into glucose and stored as glycogen in your liver and muscles, and used by the body to provide energy. ‘It takes around 500g of carbohydrate to fill your glycogen stores and, at most, this will last you for 60-90 minutes of running at 55-75 percent of your maximal heart rate,

  1. The faster you go, the sooner your stores will deplete,’ explains sports dietitian Renee McGregor,
  2. McGregor recommends aiming for 30-60g of carbs per hour for the first three hours of your marathon, increasing to 60-90g of carbs per hour after that.
  3. You can get these carbohydrates from sports nutrition products, including carb drinks, energy gels or bars, or real food, such as bananas and Jelly Babies.

The best thing to do is check the packaging to find out how many grams of carbs your product of choice contains, and then work out how much of that product you’ll need to take per hour to hit that 30-60g goal. ‘Start taking on nutrition in the first 30 mins and then every 30-40 mins after that,’ advises McGregor.

  • To remind you, set an alert to go off on your running watch if you are able, or make a note on your hand.
  • The quantity of carbohydrate contained in a gel varies between brands.
  • But, for example, if your gel of choice contained 23g of carbs, and you were following the consumption strategy outlined above, you would take 6 x gels over a four-hour marathon to reach a carbohydrate quota of 34.5g of carbs per hour (136g carbs in total).

When taking gels, try to consume them over 4-5 mins, not all in one go, as this aids absorption, adds McGregor. It’s really important to practise your marathon nutrition strategy in training, and experiment with different products, to find out what works best for you.

Can I prepare for a marathon in 4 months?

The Long Run – Your next step is to build up to a weekly long run. This should be done once every 7–10 days, extending the long run by a mile or two each week. Every 3 weeks, scale it back by a few miles so as not to overtax your body and risk injury. For example, you might run 12 miles one weekend, 13 miles the next, then 14 miles, and then 12 again before moving on to 15 on the fifth weekend.

How many gels do I need for a 5 hour marathon?

During Your Marathon – Think of your body’s store of carbohydrate as a relatively small fuel tank, that starts emptying as you start running. Your muscles use carbohydrate quickly and can easily deplete that store during a Marathon. If you provide your muscles with carbohydrate by consuming gel as you run, they will take less fuel from your carbohydrate store and it will last longer.

  1. The purpose of taking gel during your marathon is to delay the point at which you run out of fuel – until you cross the finish line.
  2. It might seem logical that the more gel you can consume, the better – but take care.
  3. You can consume (read swallow) a lot of gel, but your body can only absorb a maximum of 60g per hour (up to 75g if the gel contains caffeine).

Taking too much gel too quickly can and will cause stomach problems. By contrast, taking just a couple of gels at the 17mile mark, as some people do, will only provide a short lived energy boost. Taking 2 or 3 gels every hour from the very start of your event is optimum and will mean that by mile 17, you should have a large stock of carbohydrate available for a strong finish.

How much slower to start marathon?

Why does Running Slower the First Half Work? – Running a little slower than goal marathon pace for the first 3 or 4 miles works for two reasons: (1) by running slower, you conserve critical fuel and energy you’ll need the last 10k; and (2) running slower gives your body a better chance to absorb and take on fuel and fluids.

Just like a car, the faster you run, the more fuel you burn. Almost everyone has seen the effects of fuel consumption while driving at 80mph versus 55mph. Your body reacts in a similar way. When you run over your marathon pace (scientifically defined as your aerobic threshold), you start to burn significantly more carbohydrates. Similarly, as I discussed earlier, weaving in and out of other runners the first few miles, which tends to happen more with runners who go out too fast, is like driving your car in the city. We all know cars get significantly reduced miles per gallon while driving in the city. Your body is the same way.

Your body can store enough fuel to run about 2 hours at marathon pace. This means unless you’re running really fast, you’ll need to take on a lot of extra carbohydrates during you run. As I discussed in my marathon training strategy article, your body has a difficult time digesting the carbohydrates you take in while running. As your body becomes increasingly stressed, it begins to shut down non-essential functions such as the digestive system. So, while you could be consuming enough energy gels to keep a small nation alive, they may not be getting processed by your body – it’s kind of like putting leaded fuel into your automobile. The best way to combat this unfortunate bodily function (besides practicing taking gels and fluids in practice) is to take on carbohydrates in fluids early in the race when your body is feeling good and not stressed. If you started the race a little slower, you’ll have a chance to absorb more of the nutrition you take on board.

How many km per week for 4 hour marathon?

How Many Miles Per Week Should You Run? – Unfortunately, a simple input-output approach does not universally exist. Training history, genetics, and other factors affect response to training volume. Some runners may be able to run a 4-hour marathon off of 30 miles (50km) per week or fewer.

However, for many runners, you will likely need more training volume. Most 4-hour marathoners will find themselves in the range of 35-45 miles per week (56-72 km). For example, if you run four days per week, you may peak with a 20 mile long run and three weekday runs ranging from 5-8 miles each. (In metric: a 32 km long run and 8-13 km weekday runs.) The weekday runs should be long enough to optimize endurance – approximately 50-75 minutes in duration.

Very few 4-hour marathoners require high-volume training. For a 4-hour marathoner, it is safe to assume that most training runs are done at 1-2 minutes per mile slower than marathon pace (10:00-11:00/mile). The metabolic cost of running more than 75-90 minutes for most easy runs extends recovery time.

Can you run long runs too slowly?

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app, The long run is a staple in almost every runner’s weekly training schedule. Whether you’re training for the 5K or the marathon, at least one day a week is reserved for going long.

  1. Despite the near universal application of the long run, however, many runners don’t know how fast they should be running for optimal benefit.
  2. If you run too slow, you won’t produce significant stimulus and adaptation.
  3. Run too fast and you run the risk of not being recovered for your next run,
  4. Making things more difficult, long runs can serve multiple training purposes, each with its own set of intensity and pace recommendations.

How do you determine the optimal pace for your long runs? Let’s look at the science.

What is a sub 3 hour marathon pace?

How To Run a Sub 3 Hour Marathon + Training Plan

  • For many intermediate endurance runners, completing a sub 3 hour marathon is the pinnacle of their running journey and a huge life achievement.
  • With the accomplishment of consistent finishes under four hours comes the planting of a seed that going under three hours may well be possible.
  • Accepting that challenge means embracing the additional physical and mental demands that training for the next big barrier will bring.
  • In this article, runner Mark Callaghan will outline:

The training modalities and mixture of run training workouts required for a sub 3 hour marathon

A sub 3 hour marathon pace discussion and strategy

How Mark has consistently run several sub 3 hour marathons himself

  1. We also share a sub 3 hour marathon training plan – scroll to the bottom to grab your copy – available for free in PDF and other formats in both miles and kilometers.
  2. My first marathon was a humbling experience.
  3. I’d arrived in London low on knowledge, even lower on preparation but boasting unwarranted high confidence, citing the classic marathon novice reasoning of possessing excellent ‘football fitness’.
  4. It will not come as a great surprise then, that I suffered an almighty bonk at the 20-mile mark and a horrendous last 10km, eventually missing out on the four hour mark by two minutes.

After a four year break, I returned with a series of gritty and uncomfortable 3:30 finishes without really applying myself fully to a goal or a specific training program. I decided that if going ‘sub 3′ was to be a realistic goal for me, I would need to become more focused.

Related:

What Is A Good Marathon Time Racing to a sub-3-hour marathon at Brighton By ‘respecting the distance’, learning how to optimize my training, and having a clear race day strategy with regard to preparation, pacing, and fuelling, I was able to run three sub 3hour marathons in two years,

I eventually qualified to represent England over the marathon distance for the M40 age group. In order to run a sub 3 hour marathon, a minimum pace of 6 minutes 50 seconds per mile is needed – or 4 minutes 15 seconds per kilometer – this would give you a predicted finish time of 2:59.10. In reality, unless you are glued to the ‘shortest distance’ racing line throughout a marathon, you will end up running slightly longer than 26.2 miles – how much longer depends on how good your cornering is! To compensate for the additional distance – and give yourself a bit of a buffer, I recommend targeting around 6 minutes 40 – 45 seconds per mile pace – or roughly 4 minutes 10 seconds per kilometer, which gives a predicted finish time of 2:54:48 – 2:56.59).

Those 5 minutes in your back pocket can count for a whole lot as you go through those 26.2 miles! By working on the practice of ‘ negative splitting ‘ (running the second part of a race faster than the first) during your long training runs, you will hopefully be confident in executing this strategy on race day.

  1. This means keeping your ‘powder dry’ by being conservative in the first half (e.g.
  2. ~2.58 pace, 6.48 min miling / 4.14min per km), and moving up to a faster pace in the second half (e.g.
  3. ~2.55 pace – 6.40 min miling / 4.08min per km).
  4. Your race-day tactics will of course be dependent on the course and terrain, a course with a more challenging second half may not be appropriate for a gradual increase in speed, a good reason why it’s best to consult the course map to help you decide your strategy.

Not sure this is the plan for you? –, What Is A Good Marathon Time

  • My training plans would normally last 20-24 weeks.
  • The general theme is to begin with a gradual build of easy mileage alongside regular strength work before introducing higher intensity and specialist workouts 4-6 weeks in,
  • I factor in one rest day per week (more if I am feeling fatigued or unwell) and periodize into four-week blocks with a lower mileage week at the end of each block.
  • I always have a running-specific strength and conditioning plan that I start before any increase in weekly mileage.
  • This program is dedicated to building up my, ironing out any issues from my previous campaign and giving my body the
  • The sessions involve single-leg balance work, core strength, and plyometric exercises,
  • I would plan two or three of these sessions a week to begin with before reducing as I build mileage and intensity,

I do these on days after a heavy or intense session the previous day and also as the second run of a ‘double’ if I’m doing two sessions in a day. This is a typical workout performed by East African elites in the evenings after a speed session in the morning. Recommended pace: 30-40 mins @ 2 mins+ slower than race pace (e.g. ~8.45-9 min miles) What Is A Good Marathon Time The bread & butter of a marathon training program. These would build from around 10km at the beginning of a plan to 20-22 miles toward the end. I would run these at approx 1 min slower than my target race pace (e.g.7.45 minutes per mile, or 4.50 minutes per kilometer)

  1. Then as I get 8 weeks out, I would start to introduce blocks of race pace efforts into my long run, normally in the second half, to practice the physical and mental feeling of running at my race pace when fatigued.
  2. Related article:
  3. Slightly faster-paced efforts where you run on the edge of comfort or at your ‘threshold’.

These are 45-60 min sessions, once a week, I would run these ~25-30 secs quicker than my target race pace (e.g.6.15-6.20 minutes per mile, or 3.55 minutes per kilometer ). Hills : – great for working on your strength and running form.20 mins effort after a good warm up with the same on downward recoveries e.g.40 min session.

  • Intervals : These are done on a track if possible but can also be performed in a loop at a park or a quiet road if you have somewhere nearby that is relatively flat, safe, and free of obstacles.
  • My favored workouts are 16x400m and 8x800m.
  • I would build up to the maximum number of repetitions across the life of my program.

Also, a fun ‘pyramid’ style track workout for some variety: 200m, 400m, 600m, 800m, 1km, 1.2km, 1km, 800m, 600m, 400m, 200m (90 second recoveries) = Total Duration: 7.2km (4.5 miles). : I favor the East African that is used in the elite camps in Uganda and Kenya of 1:1 or 2:1 (minutes of effort vs easy recovery) for 30-40 mins.

I run these sessions on feel, aiming for 85-90% effort for each repetition so I’m not working flat out and want to be able to maintain a consistent level throughout the entire workout. I’ll be uncomfortable toward the end of each effort but still able to speak in short bursts (normally swear words). If my breathing means I’m struggling to speak at the end of a rep then I know I’m going too hard.

With the recoveries, my breathing should have pretty much returned to normal before I attempt the next effort. What Is A Good Marathon Time

  • In addition to these sessions, I would have an increased focus on quality rest and recovery, getting regular, adequate sleep, eating a clean, nutritious diet, and reducing my alcohol intake (avoiding it completely in the last weeks in the lead up to the race).
  • For me, the key to race day success is having a plan for the whole day or weekend, rather than just the race itself,
  • You don’t want to arrive on the start line stressed, tired, or missing a key item of equipment or fuel.
  • Here are some tried and tested tips to give you the best chance of success on the big day:

Complete a kit packing list before you leave home. Make sure you have everything you need for before, during and after the race and that you’ve tested it e.g. worn or consumed it during a long run to ensure that your body gets along with it.

Check the weather report before you leave and decide if you need to take clothing for extreme conditions before/after the race. Being a wet, shivering mess is not pleasant before or after a marathon.

Pack sufficient fuel for your estimated running time with a couple of spares in case of loss, accidents or slippy fingers on the day!

Allow adequate time to travel to your destination and ensure you are able to register etc well before any cut-off time with the minimum of stress and effort.

Carry out your race kit lay whilst the shops are still open in case you’ve missed or lost anything and need to make an emergency purchase.

Pre-book your evening meal so you don’t spend hours traipsing around an unknown city trying to find a restaurant that has a table (yes, I have done this on more than one occasion).

Get an early night and give yourself the best chance of a decent night’s sleep.

Plan your to allow plenty of time to travel to the race village, change, warm up and make your way to the start for your allocated time.

Take toilet roll and small hand sanitizer in case of a shortage at the race village.

That’s how I managed to consistently run a marathon in under three hours. All that remains is to start on your plan and deliver! Read more from Mark Callaghan over at, We’ve combined all of Mark’s tips and training advice into a 20-week training plan, free to download in PDF and Google Sheets / MS Excel format (so you can customize it however you please). What Is A Good Marathon Time Enter your email, and I’ll send you this free training plan now, in PDF and Google Sheets formats (completely customizable), in both miles and kilometers. After entering your email, you’ll be prompted to create an account on the Grow platform we use to control access to the plans. What Is A Good Marathon Time

Has Usain Bolt ever run a 5k?

Usain Bolt swaps sprinting for middle distance in 5km race

  • Usain Bolt brought an end to a hugely successful sprinting career in August
  • The eight-time Olympic champion is enjoying an active retirement in Jamaica
  • Bolt asked his Instagram followers to guess how quickly he ran a 5km road race

By Published: 15:44 BST, 15 October 2017 | Updated: 18:28 BST, 15 October 2017

  • may have hung up his sprinting spikes after the World Championships in two months ago, but the athletics legend appears in no rush to give up running in retirement.
  • The eight-time Olympic champion still holds world records in 100 metres, 200m and 4X100m and may have now set his sights on middle distance racing as he completed a 5km race in his native Jamaica.
  • Bolt shared a snap of himself crossing the finish line at the Heroes in Action 5km race in Kingston and asked his followers to guess how quickly he managed to complete the course.

Usain Bolt asks his Instagram followers to guess how quickly he finished the 5km race Although he may be the fastest man to ever walk the planet over short distances, Bolt would have certainly struggled to convert his sprinting prowess to an event that is 25 times longer than his favoured 200m distance.

  1. Indeed, Bolt regularly turned down the opportunity to compete over 400m because he believed the event placed too much strain on his muscular physique, so you can only imagine how his body reacted to the prospect of running 5km.
  2. Still, most followers believe Bolt would have accomplished a finishing time of under 20 minutes, something only the more accomplished of recreational runners can boast about.
  3. Considering the day was for charity and Bolt doesn’t look too tired in the picture, it would not be a surprise to learn that he decided on a leisurely jog rather than straining himself.
  4. After all, it’s not as if he has much to prove.

Bolt won a bronze medal in the 100m race before dropping out of the 4x100m injured : Usain Bolt swaps sprinting for middle distance in 5km race

Can Bolt run a marathon?

A 100-meter sprint is different from a 26.2-mile marathon, so are the winners in each format of the race. Eliud Kipchoge of Kenya holds the world record for winning a marathon in 2 hours, 1 minute and 39 secs at 2018 Berlin Marathon. Usain Bolt holds the record for completing a 100-meter dash in 9.58 secs.

When the six-time Olympic gold medalist set his hundred-meter world record of 9.58 seconds in Berlin, in 2009, at the age of twenty-two, he averaged more than twenty-three miles per hour, peaking at more than twenty-seven. So, if you do the math Bolt could do a mile in 2 minutes, 56 sec or over 1 hour, 7 minutes to run a marathon, technically speaking.

Just that Usain Bolt does not run marathons. But could he? He could train for it but doesn’t mean he could sustain the 100-meter performance in a 26.2-mile marathon. Now let’s do the reverse. Could Kipchoge win a 100-meter with Usain Bolt in the reckoning? If he could, wouldn’t he have given it a shot? What works on an excel sheet in terms of extrapolating performance numbers, does not work just the same in real life.

Bolt and Kipchoge are built very differently. Bolt is 6.4 feet tall and weighs 94 kgs, while Kipchoge is 5.6 feet tall and weighs 52 kgs. Each is built for a specific format of running. Although they are both running sports the 100-meter sprint and the marathon are two completely different events. The 100-meter sprint is a brief, explosive event (Newsholme, Leech & Duester, 1994; Ross & Leveritt, 2001); the marathon is a prolonged, high-intensity, endurance event (Wagenmakers, 1999).

The essence of the 100-meter sprint is speed, with little oxygen breathed in during its 10-second duration, making the event almost entirely anaerobic (Newsholme, et al., 1994); whereas, although completed by elite marathon runners at a pace between 80-85% of their maximal capacity and the anaerobic system being utilized during sprint efforts in or at the end of the race, the marathon is a primarily aerobic event completed in 2 to 2.5 hours by elite marathon runners (Newsholme, et.

Al., 1994). The same holds true when we extrapolate short term investment performance over the long term.1-year returns for an equity fund can sometimes exceed 100%. But to extrapolate 1-year returns over a 5-year or 10-year time frame is, as you will agree, absurd. Yet the influence of 1-year return in investment decisions cannot be understated, especially when it concerns new investors.

The experience of a few market cycles can have a sobering effect for those who get their fix on 1-year returns. Along with up moves, there are down moves, and side moves too those markets make during the period of a full cycle. When you normalise these gyrations of the market, equity fund returns in India over decades generally return around 15-17% p.a.

  • The idea is therefore to consider funds which are able to deliver sustainable risk adjusted returns over decades in this performance range.
  • In other words, what is the minimum acceptable return that a fund must generate to compensate for the risks it is exposed to? Such a return is known as expected return, and it is estimated using a financial model called capital asset pricing model or CAPM.

The risk-free rate (10-year government bond yield), the return generated by the benchmark index (also termed market return) and Beta (measure of market risk) are the major inputs used for estimating the minimum acceptable return, or expected return, of a fund.

Market risks are non-diversifiable and even well-diversified mutual funds are subject to such risks, so Beta plays a significant role in estimating the expected returns. The funds with high Beta usually have a higher expected return, and vice versa. The expected return needs to be compared with the actual return that a fund generates.

The difference between the two gives the excess return of the fund, which is technically termed Alpha. Alpha is the excess returns relative to market benchmark for a given amount of risk taken by the scheme. Alpha in mutual funds is probably the most important performance measures of a mutual fund scheme.

  • If a scheme outperformed the benchmark, then alpha will tell you whether the outperformance was due to higher risk or the fund manager’s skill of delivering superior risk adjusted returns.
  • The funds that generate positive Alpha or whose actual returns turn out to be higher than the expected returns are considered superior to the funds that generate negative Alpha, where the actual returns are less than the expected returns.

Alpha is a sophisticated tool that is used to evaluate the performance of a fund. This is because the funds that are prone to high market risks must compensate investors accordingly by generating high returns. Generally, the higher the value of a fund’s Alpha, the better it is.

The equation for Alpha = Actual fund return – Risk free rate – Beta x (Benchmark return – risk free rate) A positive alpha value signifies superior performance by the manager as the fund generates returns in accordance with the risk taken, while a negative value signifies underperformance since the fund fails to compensate for the risks assumed.

A note of caution while using Alpha: As Alpha is derived from expected returns, which, in turn, is calculated using Beta, any instability in beta will make Alpha useless. Alpha is suitable for well-diversified funds as it considers only the market risk.

  1. This statistic fails to give a true picture of the abnormal returns of less diversified funds because such funds are prone to the unsystematic risks as well.
  2. In conclusion, short term performance and long term performance is strictly not comparable whether it be investments or running sports.
  3. However, an “Alpha” performance can separate the stars from the also-rans in both disciplines.

Source: wikipedia.org, investopedia.com, olympics.com, bodybuilding.com, economictimes.com Author: Ashish Joseph George, MMS, CFP. The views shared in this article are my personal views and don’t reflect the views of any organization. This is not an investment advice

Was Usain Bolt’s record broken?

American Noah Lyles ran the 200-meter in 19.47 seconds on Sunday, breaking Usain Bolt’s record in the process. American sprinter Noah Lyles officially broke Usain Bolt’s record for the most 200-meter races run in less than 20 seconds on Sunday at the London Diamond League competition.

How many km should a marathon be?

Athletics Marathon
Competitors during the 2007 Berlin Marathon,
World records
Men Eliud Kipchoge 2:01:09 (2022)
Women Brigid Kosgei 2:14:04 (2019)
Olympic records
Men Samuel Wanjiru 2:06:32 (2008)
Women Tiki Gelana 2:23:07 (2012)
World Championship records
Men Tamirat Tola 2:05:36 (2022)
Women Gotytom Gebreslase 2:18:11 (2022)

Competitors during the 2014 Orlen Warsaw Marathon Aerial view of runner in the Kigali International Peace Marathon in Rwanda, 2019 Participant of the 2016 Boston Marathon The marathon is a long-distance foot race with a distance of 42.195 km (26 mi 385 yd), usually run as a road race, but the distance can be covered on trail routes. The marathon can be completed by running or with a run/walk strategy.

There are also wheelchair divisions. More than 800 marathons are held throughout the world each year, with the vast majority of competitors being recreational athletes, as larger marathons can have tens of thousands of participants. The marathon was one of the original modern Olympic events in 1896. The distance did not become standardized until 1921.

The distance is also included in the World Athletics Championships, which began in 1983. It is the only running road race included in both championship competitions (walking races on the roads are also contested in both).

How fast does David Goggins run?

Ultra Marathon Statistics

2020 2 Events, 463.49 km
22:15:19 h Goggins, David Cat M23: 3
08.-09.09.2007 Plain 100 Mile Endurance Run (USA) 100mi
27:25:48 h Goggins, David Cat M23: 1
18.-19.08.2007 Leadville Trail 100 Mile (USA) 100mi

How do you pace the perfect marathon?

How to pace your perfect marathon What should your ideal marathon look like? There is solid evidence that the best way to pace yourself over any distance longer than 800m is to run an even or negative split – that is, running the second half at the same speed, or slightly faster, than the first. With not long to go before the, we look at three top tips to pacing your perfect marathon:

How should I pace myself for a marathon?

Why does Running Slower the First Half Work? – Running a little slower than goal marathon pace for the first 3 or 4 miles works for two reasons: (1) by running slower, you conserve critical fuel and energy you’ll need the last 10k; and (2) running slower gives your body a better chance to absorb and take on fuel and fluids.

Just like a car, the faster you run, the more fuel you burn. Almost everyone has seen the effects of fuel consumption while driving at 80mph versus 55mph. Your body reacts in a similar way. When you run over your marathon pace (scientifically defined as your aerobic threshold), you start to burn significantly more carbohydrates. Similarly, as I discussed earlier, weaving in and out of other runners the first few miles, which tends to happen more with runners who go out too fast, is like driving your car in the city. We all know cars get significantly reduced miles per gallon while driving in the city. Your body is the same way.

Your body can store enough fuel to run about 2 hours at marathon pace. This means unless you’re running really fast, you’ll need to take on a lot of extra carbohydrates during you run. As I discussed in my marathon training strategy article, your body has a difficult time digesting the carbohydrates you take in while running. As your body becomes increasingly stressed, it begins to shut down non-essential functions such as the digestive system. So, while you could be consuming enough energy gels to keep a small nation alive, they may not be getting processed by your body – it’s kind of like putting leaded fuel into your automobile. The best way to combat this unfortunate bodily function (besides practicing taking gels and fluids in practice) is to take on carbohydrates in fluids early in the race when your body is feeling good and not stressed. If you started the race a little slower, you’ll have a chance to absorb more of the nutrition you take on board.