What is the average marathon pace

The average recreational female marathon runner finishes in nearly double the time that Seidel took to finish at the trials, according to data collected from RunRepeat and World Athletics formerly the International Association of Athletics Federations. For its first report on running data, The State of Running , RunRepeat drew from more than million race results from around the world between and It included only recreational runners, omitting any results from elite athletes, to avoid skewing the numbers.

The results? The average marathon time around the world in was To break that down further, in the average men's marathon time was and the average women's marathon time that same year was Somehow, despite those awe-inspiring figures, according to the report, runners have actually never been slower.

A line graph shows that the average marathon time has been trending upward since when it was If you're interested in a more micro look at how fast most people are running, the report also compared average pace, or how long it takes to run a given mile. The average men's pace for a full marathon was per kilometer about per mile and the average women's pace was per mile.

Tempo runs involve running a little faster than your average long-distance pace. These workouts make for higher-intensity training days, so limit them to once or twice per week. Your non-running days will likely be filled with strength-training exercise.

As a runner, you may already be doing your squats and lunges in the weight room, but building your core and upper body is just as important, according to the ACE. Exercises like shoulder presses and push-ups can help you maintain good posture and fight fatigue as your runs get longer.

But it's important to build in time for your body to recover, too. Make sure you're foam rolling, hydrating, replenishing with carbs and protein and getting plenty of sleep throughout marathon training, but especially in the 24 to 48 hours after a long run or a high-intensity workout. Fitness Training Running.

Katie is an ACE-certified personal trainer and group fitness instructor, as well as being certified in functional movement systems. She ran division 1 cross country and track in college and continues to run for fun as much as she can. She currently works as a corporate wellness and fitness educator and Orangetheory coach in Manhattan. Connect on LinkedIn. The average time to run a marathon is Video of the Day. Related Reading Training for a Race?

Most men finish a marathon in under 4. Most women finish in just under 5 hours. If your time is around this mark, be satisfied with your results. You can compare your goal or actual marathon time to the averages for your age and sex.

Your fitness level will also contribute to your time, along with race-day considerations, such as weather and overall health. Use the chart below to see how your time compares to other people in your category. The data was compiled from 21, marathon runners who competed in At a speed of 12 to 15 minutes per mile, beginners can expect to finish a marathon in around 5 to 6.

Once you establish your goal time, figure out an average mile time to set an appropriate pace. Most marathon runners finish a mile every 10 minutes. The average mile time for men is between 9 and 11 minutes. Women average a mile every 10 to 12 minutes. Slow down your pace on most training days. You can add on 30 seconds to 2 minutes per mile. On any given day, your pace may depend on your energy and stress levels, the weather, and the terrain. Other issues that may pop up include joint pain, headaches, and digestive issues.

Take all of these into consideration, and adjust your speed accordingly. Preparation is the most important part of a marathon. It involves more than simply running long distances. In addition to following a marathon training plan , include moderate aerobic activities, such as water aerobics, cycling, and brisk walking.

To increase your flexibility, add in some gentle stretching, yoga, or tai chi. Aerobic exercises that build strength include circuit training, dancing, and martial arts. Record your activity in a journal to keep track of your improvement. Include daily notes, and record your running times every 6 weeks. Adjust your goals accordingly. To build endurance, include one longer run each week. There are a host of factors that can play a role in a marathon finish time, including:. Knowing your approximate finishing time can help you pace yourself throughout the race.

You can use your finishing time for shorter distances to estimate your marathon race time. By knowing your time for other distances such as the mile , 5K , 10K , and half-marathon , you can determine if you are on track for your best marathon time.

To determine your approximate finish time, you can use the calculator below. From the dropdown menu, choose "marathon" as your race, or enter Then, enter your typical pace per mile and click "calculate. You can also calculate your potential finish time by hand. Simply multiply your average pace per mile by Then, divide the total number by 60 minutes to get your results in hours. Your predicted finishing time may differ from your actual time for many reasons—but remember that anytime is a good time, especially if it is your first race.

Simply finishing a marathon—completion time aside—is a good goal to have. Try not to put too much pressure on yourself to run a fast time in your first marathon. Once you have a marathon under your belt, then it's fun to compete against yourself and try to beat your personal record PR rather than worrying about what other runners are doing. A marathon is a serious challenge, no matter whether it's your first or your fifteenth.

Your time should improve with experience and proper conditioning. If you're planning to run a marathon, here are some training schedules to choose from:. As runner John Bingham said, "The miracle isn't that I finished. The miracle is that I had the courage to start. You might take home the trophy for your age group or be the last runner across the finish line. Either way, you are a marathoner and you are a winner.