The average marathon time people run is 4 hours and 20 minutes. The Men’s average is 4 hours 15 minutes, and the women’s is 4 hours 45 minutes across all age groups.
The marathon is one of the most famous races in the world. It is the standard distance in the sport of running. Rhe marathon is 26.2 miles in distance. It is one of the iconic races globally, with the New York Marathon in mid-November being the largest marathon globally with over 50,000 runners.
But for anyone thinking about running the marathon or who has already run a few, you probably want to know how you stuck up against other athletes and runners over the distance.
In this post, I’ll be going over all the average times for the marathon for the different age groups.
Table of Contents
Average marathon time by age
Men
| Age | Finish Time |
|---|---|
| 15 to 25 | 4 hrs 34 mins |
| 26 to 35 | 4 hrs 12 mins |
| 36 to 45 | 4 hrs 24 mins |
| 46 to 55 | 4 hrs 34 mins |
| 56 to 65 | 4 hrs 41 mins |
| 66 to 75 | 5 hrs 10 mins |
Women
| Age | Finish Time |
|---|---|
| 15 to 25 | 4 hrs 46 mins |
| 26 to 35 | 4 hrs 44 mins |
| 36 to 45 | 4 hrs 51 mins |
| 46 to 55 | 5 hrs 21 mins |
| 56 to 65 | 6 hrs 6 mins |
| 66 to 75 | 7 hrs 7 mins |
Whats the world records for the marathon?
Eliud Kipchoge holds the men’s world marathon record in a time of 2:01:39. With the women record being held by Brigid Kosgei in a time of 2:14:04.
Note that Eliud Kipchoge has run a time of 1 hour, 59 minutes, and 40 seconds. This does not stand as a world record because Nike created the Events specifically for him to run under two hours and used aids such as cars and other runners.
What is the average pace will you need to be running
To achieve the average time, you will need to be running at the following pace per Mile to hit your target:
Men: 9min 55sec Per Mile
Women: 10min 46sec Per Mile
Running even splits and staying as close to these times above gives you the best chance of achieving the time you want to set.
If your times fluctuate from one mile to the next, you will be using excessive amounts of energy, which will negatively impact your overall time.
Ways of running the marathon faster
With the marathon being one of the longest events you can participate in, there are plenty of ways you can perfect your training to become faster.
Take note of the progress you’re making
To get faster, take note of your progress and record it in a journal. It is also important to keep track of time every six weeks.
Vary your workouts
The most crucial factor in running a marathon is preparation – start with a good training plan and vary your workouts.
Varying your workouts is vital to help improve time. Aerobic activities such as water aerobics, cycling and brisk walking can keep you in shape while improving your overall fitness levels.
Run lots of endurance
Running a marathon is an endurance event that requires intense training and preparation. It takes about 2-4 months to prepare for a marathon, with at least one day off per week. To run faster, include one longer run each week, recovery weeks every so often with shorter runs, and full days of rest throughout the week.
Find a group to run with
Running is a fantastic way to meet new people and keep active. Find a local running club, sign up for an online running forum, or ask friends about upcoming races.
You’ll find it easier to stay motivated to run with the group when your body is hurting and achy. Despite this, you still want to go since you don’t want to disappoint others.
Consistently set goals
By giving you a clear picture of what you want to accomplish, constant goal-setting can help you decrease your marathon time. You may keep tabs on your development and modify your goals as you advance.
Running enthusiasts can monitor their progress over time and adjust to achieve their ultimate goal of a quicker marathon by setting regular goals. This keeps them motivated and concentrated on beating their previous times.
Invest in proper gear
Regarding gear, a few items can help improve your marathon time. These include:
• Running shoes – A good pair of running shoes will provide proper support and cushioning for your feet, reducing the risk of injury and allowing you to run more comfortably.
• Hydration belt or pack – A hydration belt or pack is essential for carrying fluids while on the trail. This will keep you hydrated during your marathon and prevent dehydration from occurring.
• Sport sunglasses – sunglasses can protect your eyes from dust particles, debris, windy conditions and other potential risks while running outdoors. They also offer better visibility in low light conditions, which can be helpful when running at night or during sunrise/sunset hours.
What is a good time for a first-time marathon runner?
If you have an extensive running background, have been training for many years, and compete in other events, then a good time to aim for is between four and five hours.
What factors can affect your marathon time
weather
The weather can have a significant impact on a marathon time. Hotter weather will slow down the pace, while cooler temperatures will make it easier to run faster. Windy conditions can also affect the pace, making it more challenging to maintain an accurate pace.
In hot weather, runners tend to slow down as their bodies struggle with the heat and fatigue sets in quicker than usual. Cooler temperatures allow runners to stay hydrated longer and may give them an energy boost that helps them finish faster than expected. Windy conditions can also affect pacing by making it harder to keep track of exact mile markers or pace steps per minute.
Course layout
Course layout can be affected by various factors, such as terrain, weather conditions, elevation changes and course support. Terrain can affect how quickly or slowly a runner can progress along the course. Weather conditions such as heat or wind can also impact pace. Elevation changes may require additional effort from runners to reach higher points on the course or make it harder for them to maintain their pace downhill. Course support includes aid stations stocked with food and water and medical personnel available in case of injury or illness during the race.
These factors can affect different runners depending on their strengths and weaknesses. For example, someone used to running hilly courses may find it easier than someone who usually runs on flat ground. Similarly, runners accustomed to hot weather may handle warmer temperatures better than those not used to it at all. Knowing your personal preferences is essential when planning for a marathon, so you know what adjustments you’ll need to make during race day if necessary.
Training and fitness level
A strong training and fitness level can significantly impact a runner’s marathon time. Strength training, including running hills, builds speed, increases lower body strength and boosts cardiorespiratory endurance.
This allows runners to run faster with reduced risk of injury, resulting in improved overall performance in the marathon.
Nutrition and hydration
Nutrition and hydration can have a big impact on your marathon times. Good nutrition can help runners like yourself stay energised, maintain your pace thought-out the race and avoid getting fatigued. Also, hydration helps to prevent dehydration, which can cause dizziness, nausea, fatigue and muscle cramps.
By providing the proper nutrition and hydration before and during a marathon, you can optimise your performance by reducing the risk of fatigue or injuries caused by dehydration.
Age
Age has a considerable effect on marathon time. Younger runners unsurprisingly have faster times than older runners due to their increased endurance, strength, and speed.
The effect of age on marathon time can be seen in the data provided above: younger runners generally have faster times than older ones. For example, the average time for males aged 20-24 is 4:34, while the average time for males aged 55-59 is 4:41