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. Use a pedometer or stride tracking device to increase your steps per minute, or consider a fitness app. Allow yourself at least 12 weeks to train. Give yourself more time when possible. Work hard and push yourself to your full potential while respecting your limitations. Adjust your goals and training schedule if you feel you need to alter the intensity.
Avoid burnout by giving yourself one full day of rest each week. Believe in yourself, and enjoy preparing for the marathon as much as the race itself.
Several factors contribute to the average time it takes a person to run one mile. While there are ways to determine an average based on age or sex…. After you've tackled a 5K, 10K and half-marathon , the marathon is typically the race to follow. But long-distance running doesn't stop there: Both the 50K The marathon is particularly unique, however, as its origins date back to ancient Greece, according to the Tufts University Perseus Digital Library.
The legend begins in the 5th century B. Once Greece won the battle, a messenger named Phidippides or Pheidippides ran the 26 miles from Marathon to Athens to announce the Greek victory and died right after his arrival, according to the legend.
But don't let this discourage you from running your own The additional yards or 0. For its report on running, RunRepeat. Based on the brand's analysis, done in collaboration with the International Association of Athletics Federations IAAF , the average marathon time, regardless of age or sex, was Certain races are famously harder than others or may attract more beginner runners. According to data from RunRepeat's report, the average worldwide marathon finish time has generally gotten slower since , when the average marathon finish time was While races have traditionally attracted more men than women, there were more female than male runners in , according to RunRepeat.
Male runners experienced a 3 percent slowdown on average each year since , when their average marathon time was Among female runners, marathon finishing times slowed from to , when the average for women was But women have since sped up by 1. History Vault. Recommended for you. What Is the Rosetta Stone? Battle of Marathon. To drill down further, the average male runner from the US will run a half marathon in 2 hours and 2 minutes, whereas the average female runner will cross the finish line in 2 hours and 16 minutes.
The male world record for the half marathon distance is , run by Kibiwott Kandie at a half marathon that was part of the Valencia Marathon in The average 10K finish time in the US is 1 hour and 1 minute. The world record in the 10K is 26 minutes and 11 seconds for men, set by Joshua Cheptegei, or 29 minutes and 17 seconds for women, set by Almaz Ayana.
The average 5K time for runners in the US is 39 minutes. For men, the average is faster, at 35 minutes and for women, the average is slower at 41 minutes.
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