Choose the type of the race you will participate in. It can be a marathon, half marathon, or even a kilometer race. Let's assume that you plan to do a full marathon. The marathon pace calculator will automatically fill in the field "distance," showing you the distance you'll have to run. In the case of a marathon, it is Feel free to change the units to miles, if you prefer the imperial system. Decide on your goal. For example, you might want to run a full marathon in under four hours, so you set your goal to 4h.
Input this value into the "time" field. Our marathon time calculator will automatically display the speed you need to achieve such a result - The next value, your required pace, is what probably interests you the most.
To make a marathon in under 4 hours, you need an average pace of 5. You can also use this marathon pace calculator to predict the time of your race, basing on your average training pace. To do it, you need to follow a very similar method as above. First, choose the type of the event. Let's say that this time, you're preparing for a half marathon.
Instead of choosing your goal, leave the "time" field blank for now and input your average pace. Let's assume that last time you trained, you were able to reach minutes per kilometer.
You will immediately obtain the average speed that you achieved - That's pretty impressive! Now, take a look at the "time" field. Our marathon calculator will give you your estimated running time.
In this case, running a half marathon should take you about 1 hour and 35 minutes. If you tend to exercise a lot, take a look at the target heart rate calculator. It will help you plan out your workouts and avoid situations that are dangerous for your health. Embed Share via. Table of contents: What is the difference between pace and speed? Calculating your marathon pace Calculating your marathon time Further reading. What is the difference between pace and speed?
Calculating your marathon pace The first application of this marathon calculator is planning your race in advance - that is, establishing what pace you require to finish in a given time. 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. Include at least one full day of rest each week to allow your body to recover. Talk to friends or search online for a running group, or create your own. Get together for a running session at least once per week.
This builds motivation and camaraderie. Plus, you can share tips and feedback. Learn to be more mindful and relaxed in all of your activities. Make techniques such as progressive muscular relaxation , yoga nidra, and centering meditation a part of your daily schedule. Allow for plenty of sleep each night.
Take time to have a massage, get acupuncture, or simply take a relaxing bath. These habits may help you release muscle tension and lower your heart and breathing rate, which can improve your overall performance. If you need to lose weight, now is the time. Less weight makes it easier for you to carry your body as you run. Stay hydrated. Include fresh vegetables, fruit, and healthy fats in your diet. Eat complex carbs and lean protein. Limit or completely ditch processed, sugary foods.
Use high-intensity training techniques to boost your performance. Do speed training a maximum of once per week, since these types of workouts have the potential to cause injury. A sample interval workout consists of a warmup jog for 10 minutes, followed by 2 to 5 minutes of high-intensity running.
Follow this with an equal time of low- to moderate-intensity running. Repeat this interval 4 to 6 times, followed by a minute cooldown. This high-intensity workout alternates between second bursts of intense activity followed by 10 seconds of rest. Repeat for a minimum of 8 rounds. Run at a tempo pace , which is a bit slower than your race pace, for a few minutes. Then run at an easy pace for the same amount of time.
Repeat several times, gradually increasing the time of each tempo pace cycle to at least 20 minutes. Train using hills that have the same length and incline as those in the racecourse. Run as hard as you can while going up hills, and slowly jog back down. Running hills in your training will build speed, develop lower body strength, and boost cardiorespiratory endurance. Improve your stride frequency to build speed.
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