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How to predict your marathon time
Mark has crossed the marathon finish line 71 faster than 3 hours and has a best time of 2 hours 24 minutes & 40 seconds including stopping to kiss Clare.
See below what to expect from consistent training.
Estimated finish time Estimated average miles per week in the
2:35 +85
2:40 +70
2:45 +65
2:55 +55
3:00 +50
3:10 +45
3:20 +40
3:30 +35
3:45 +30
4:00 +30
The above is an estimate.
Factors such as genetic makeup VO2 max age weight, running economy and years running all make a huge impact.
For example 25-30 years old is the optimum age however experienced runners who have been training for 10-15 years have been able to improve their times into their 40’s
Two runners who both have 12 months off with no physical activity will start at completely different levels of ability.
Mileage is not the only factor to predict marathon time.
10km -10 & 20 mile race times are a good predictor of your marathon time
The marathon is 26.2 miles (42km) who ever you are. Time on your feet training in relation to the time the marathon will take is underestimated.
For every pound extra you carry it can slow you down by 2-5 seconds a mile. I speak from experience having raced the marathon between 119 lbs and 142 lbs during the last 30 years.
Carrying an extra 2 kilo (4.4 lbs) can slow your marathon time by 3 minutes 50 seconds to 9 minutes and 40 seconds!
Warning if you lose too much weight then you will lack the necessary endurance in the final 6-10 miles
Age related add another 1-3 minutes each year after 30 years old
The above is from my experience having run over 73 marathons in the last 30 years and the many training partners I have run with coached and spoken to.
Run frequently and have enough rest otherwise you will underperform 99% of the time.
Mark has run 73 marathons since 1981 with a best time of 2:24:40
MILEAGE CHART - the above is a guide from our experience coaching and speaking to thousands of runners. The distance is still the same 26.2 miles whatever time you take. Your limiting factor is recovery. A runner aiming for 4 hours will take 33% longer to run 20 miles in training than a 3:00 marathon runner.
EXPERIENCE - The above depends on the number of years you have already been running, ability age experience and consistency in training and the lack of injuries. A true reflection is the average miles in the 32 weeks before the marathon not the last 6-week! There is no magic formula 520 miles covered over 10 weeks compared to 20 weeks, which one is better? Endurance takes a long time to develop so build up slowly. Key important running for a marathon.
CONSISTANT - Regular long runs every 2 weeks of 14-20 miles. Progressing 2 miles every fortnight. Your longest slow run should only be 25% of your total average miles per week. You are at risk from injury if you continue to run long every week without backing off by 25% the week after one of your 8 longest runs in preparation for the marathon. For example if your long run is 20 miles the following week should be no more than 15 miles. This will maintain endurance and allow you to recover for the following long run. During your long slow runs you should be able to hold a long conversation and 2 minutes slower than your average time for a mile in the marathon.
If you are planning on finishing the marathon in 3:05:40, which is 7-minute, miles then aim for 9-minute miles during your slow long distance run. You should only run up to 3 hours what ever your predicted time no more than 3 times before your marathon. The last one completed no later than 3 weeks before to give you time to fully recover and give your body time to adapt. Faster running not intervals at your 10 mile pace should be done 2-3 times every 4 weeks in the 14 weeks before your target marathon. This will raise your anaerobic threshold and make the marathon pace seem easier.
TAPERING FOR THE MARATHON - A two-week taper reducing high pace running maintains marathon pace and volume to keep fitness. Get more recovery and sleep. Avoid intervals in last 2 weeks
Mark has crossed the finish line in over 1,000 races in 17 countries from the mile to 100km Ironman including many multi-stage races. He has a best marathon time of 2:24:40.
For coaching to run your best marathon contact mark
For more info click on www.ironmantips.com