Social media can make it seem like everyone is running super fast marathons. But how long does it actually take to run a marathon? What are the average times? This article breaks down marathon times – showing that the marathon can be a distance for all runners. Additionally, you will learn what factors impact marathon performance and how to speed up your marathon time.
A road marathon is 26.2 miles (42.2km). The distance is measured using the tangents. Not all runners successfully run the tangents; this, combined with GPS errors, means that your watch may read 26.3-26.7 miles for your marathon.
Trail marathons will have more variation in distance. The trail marathon could be shorter by a couple of miles or longer by a couple of miles. Rarely is a trail marathon exactly 26.2 miles.
Your marathon time is not just based on fitness. Yes, being fitter will improve your marathon performance. However, there are several physiological and environmental factors to consider.
Related: Should You Run Over Three Hours in Marathon Training?
Since the advent of supershoe technology and improved fueling (such as Maurten), marathon world records have dropped.
Unofficially, Eluid Kipochoge ran a 1:59:40 marathon (4:34/mile or 2:50/km average pace). However, due to the closed and supported nature of this event, this time is not considered an official world record. The official world record marathon time for men is 2:00:35, set by Kelvin Kiptum at the 2023 Chicago Marathon. Kiptum wore the Nike Alphafly 3 supershoes.
The women’s marathon record was also set in 2023. Tigst Assefa ran a 2:11:53 at the 2023 Berlin Marathon. She wore the expensive, limitedly released Adizero Adios Pro Evo 1 for her race.
More than likely, the world marathon record will continue to drop in the upcoming years. Whether set by Kipochoge or another runner, we are not far from an official sub-2 marathon world record.
One important note first: marathons are challenging. Whether you run in 2 hours or 7 hours, finishing a marathon is an accomplishment.
How a runner defines good timing for a marathon will be relative to their ability. Faster times are not superior; every runner is covering the same distance. The PR that one runner celebrates may be a training pace for another runner – but that doesn’t take away their accomplishment.
The world record marathon times are closer to the average runner’s half marathon time. The average marathon time is much different than the world record times.
According to 2019 statistics presented by RunRepeat, the average marathon time is 4:29:53. The average marathon time for men is 4:21:03. The average finish time in the marathon for women is 4:48:45.
If you look at race times, you will notice an interesting trend in the marathon distance. While younger athletes often have faster times in distances such as the 5K, the marathon distance rewards age and experience.
Over the years, most runners experience a shift in muscle fiber typology. Many runners become more slow-twitch dominant with age and years of endurance training. With age, athletes tend to develop more fatigue resistance – which is why we see athletes in their 30s dominate in marathon distances. The marathon distance also takes skill. By doing more marathons, runners gain more experience in pacing the distance.
Eventually, aging can impact marathon time. A 2019 study analyzed 10 years of finisher data from the Berlin Marathon and found that women had their peak performances at age 32 and men at age 34. By their 50s or 60s, some athletes may start to plateau or notice a slowdown in their marathon pace. This is reflected in the Boston Marathon Qualifying times, which jump by 10 minutes (instead of the usual 5 minutes) when going from 40-45 to 45-50 age groups.
As cliche as it may sound, a good time for a first marathon is a finishing time! Marathons are challenging – especially the first time you cover the 26.2 mile distance.
If you are running your first marathon, a realistic goal is to finish the distance. Some first-time marathoners may have goals to run the entire distance without walking.
Related: Listen to Training Tips for Your First Marathon on the Tread Lightly Podcast
Curious about what pace you have to run to run a sub-4 marathon or qualify for Boston? These marathon times by pace will help you get a sense of what average pace you need for a marathon finish time.
Read this article for a full marathon pace chart, from 2:05 to a 6:30 hour finish times.
All the marathon times are calculated assuming you run 26.2 miles. If you miss some tangents or are in a big city race, your watch may read a longer distance (and therefore a faster pace) with these associated finish times.
Women’s & Non-Binary Boston Marathon Qualifying Times By Pace (2023):
Men’s Boston Marathon Qualifying Times By Pace (2023):
Common Goal Marathon Times by Pace:
Since so many variables impact your marathon finish time, you can speed up your marathon time by implementing many changes. These marathon running tips are intended for runners who have completed at least one marathon.
As noted above, total training volume (of which long runs are a factor) will impact marathon time. Training volume does have a point of diminishing returns. However, for most recreational runners, small yet deliberate increases can lead to faster marathon times. If you averaged 40 miles per week in one training cycle, try increasing to 45 miles per week the next training cycle. Here’s how to determine how many miles per week you should run – and how to safely increase your weekly mileage.
The same applies to long runs. If you did one 20 miler, try two to three 20 milers the next training cycle. Some more advanced runners may see benefit of completing 21-22 mile long runs in training.
Marathon pace workouts improve both fitness and pacing skills for the marathon. As noted above, training near or at aerobic threshold is linked to faster marathon times. Doing workouts at marathon pace teaches you how to pace at that effort. As a result, you are less likely to start out too fast – and you know how to hold onto the pace when you start to fatigue.
Typically, marathon pace workouts are best done in the final 6-10 weeks before your race. You can do marathon pace workouts as a weekday quality session. Marathon pace workouts can also be added into a long run. You just want to avoid the trap of doing all your long runs at marathon pace.
The recommended carbohydrate intake for the marathon is 60 grams of carbohydrate per hour. Some runners benefit from evey more – up to 90 grams of carbohydrate per hour. If you want to speed up your marathon time, experiment with higher carbohydrate intakes in long runs and on race day.
Not all runners respond to carbon plated running shoes. However, for those who do, supershoes can offer a significant performance improvement of 1-4%. These shoes do not take the place of smart training, a sound pacing strategy, or race day fueling – but they can help! These are some of the best marathon running shoes.
A training plan can help you increase your mileage and incorporate marathon pace workouts without doing so much that you get injured or overtrain. Pick a training plan that starts where you are. If you are currently runnign 30 miles per week, choose a plan that starts you at 30-35 miles per week.
