Crossing the finish line of my first marathon?
That moment lives rent-free in my brain. I clocked in at 4:20 and every part of my body was wrecked.
But the moment I turned that final corner and saw the clock ticking, it was like time slowed. Legs on fire. Lungs screaming.
And yet… huge grin on my face.
That’s the thing about your first marathon—it’s not just about pace. It’s about grit, guts, and finishing what you started.
So how long will it take you to run 26.2 miles? That depends.
But let’s walk through it together—real talk, honest stats, and lessons from both my own screwups and my coaching notebook.
What’s a “Normal” Finish Time for First-Timers?
Let’s set expectations straight.
Globally, the average marathon finish sits around 4:30 to 4:45. That’s about 10 to 11 minutes per mile—respectable, but keep in mind that many of these folks are seasoned runners.
Now here’s where it gets real: most beginners are slower. And that’s completely fine.
In my coaching groups, I’ve watched new runners come in anywhere between 4:30 and 6:00. Some push through with zero walk breaks, others mix in walk-run strategies. Both cross the same finish line.
One of my favorite reminders? A “good beginner time” is literally any time that gets you across the line. If you’re out there grinding through all 42.2 km, you’re already ahead of the crowd.
Beginner Marathon Pace: What’s Realistic?
Let’s get specific. That giant dataset of nearly 20 million marathon results shows the average pace lands around 10:24 per mile.
But for new runners? I usually see something closer to 11 to 13 minutes per mile, which shakes out to a 4:50 to 5:40 finish.
Here’s my go-to rule: don’t overreach—pace by effort, not ego.
If your long training runs feel good at 10:00/mile, that doesn’t mean you’ll hold that pace for all 26.2. Better to build in some wiggle room.
So instead of chasing a 4:18 finish (based on that 10:00/mile), aim for a 4:15–4:45 range. Give yourself space to settle into the race. Trust me—going out too hard is how walls are built.
How Fitness Level Changes the Equation
Where you start matters. If you’ve been running 10Ks or half marathons consistently, you might be able to pull off something in the mid-4:00s.
That’s what I hit on my first go.
But if you’re coming in from walking, cycling, or just starting out? Don’t stress. You might be looking at 5 to 6+ hours, and that’s still a huge achievement. I’ve coached runners who couldn’t jog 3 miles when they signed up for a marathon—and they still crossed the line in 6:30, smiling like they won gold.
Perspective helps: only about 4% of men and 1% of women crack 3 hours. So if you’re nowhere near sub-4:00, don’t sweat it. Heck, if I was racing in Bali at high noon, I’d target 5:00 and call it smart running.
How Long You Train = How Long You Last on Race Day
Here’s the truth: you can’t fake marathon fitness.
Most running plans (and coaches who’ve been through the wringer) recommend 16 to 20 weeks of training. That gives you time to build your long runs, avoid injury, and get your body used to the mileage grind.
Trying to squeeze training into 8–10 weeks? That’s how DNFs happen. In fact, if you rush training, you might end up walking big chunks or worse—not finish at all. I’ve seen it happen more times than I’d like.
So if you’re looking at a calendar with less than 16 weeks to race day, ask yourself: is it better to start now, or wait, build base, and train right? My answer: take the extra month. Always.
Couch to Marathon? Here’s a Realistic Timeline
If you’re brand new—like “just finished a Couch to 5K” level—then we’re looking at more of a 24-week journey.
That might sound long, but think of it like chapters in a book:
- Chapter 1: Get to 5K
- Chapter 2: Build to 10K
- Chapter 3: Train for a half
- Final Chapter: The full marathon
I often walk my athletes through a “half-first” strategy: build up to a half (with a 12–14 week plan), then reset and prep for the full. It breaks things into manageable chunks. And mentally, it feels less overwhelming.
Bottom line? Don’t rush. You want to finish proud, not broken.
Here’s my full couch to marathon plan.
What Happens If You Train Too Fast… or Not Enough?
There are two big mistakes I see all the time:
- Trying to cram five months into three
- Skipping long runs and hoping for the best
Both will punch you in the face at mile 20.
Let’s talk numbers. The 10% rule—don’t increase weekly mileage by more than 10%—exists for a reason. Go too far, too fast, and your odds of overuse injury skyrocket. In fact, one review found 1 in 5 runners gets hurt even when following cautious plans.
I had a friend try a 10-week crash course once. Skipped mid-distance runs. Missed key workouts. They hit the wall at mile 19 and walked the rest, crossing at 5:45 with a face full of regret. Later he told me, “I wish I’d taken one more month to train.”
So here’s my golden rule: Build slow. Recover hard. Stick to the plan. That’s how you show up ready—and finish strong.
What Affects Your Marathon Time
Let me break down some of the non-training variables that can impact your marathon finish time:
Course, Weather & Terrain
Let me be blunt: the clock isn’t the only thing you’re racing.
What’s under your feet and in the sky above you matters a lot. A flat, sea-level course on a cool spring morning? That’s gold. You’ll feel like you’re flying. But throw in tropical humidity or a hill-filled route, and things get ugly—fast.
When I trained in Bali, I remember how brutal it got. A 10K that normally took me 50 minutes suddenly dragged into the 55–60 range. Same effort. Just heat and humidity sucking the life out of me. Trust me—running a marathon in 85°F with 80% humidity can easily add 10–20 minutes to your finish time, even if you’ve trained smart.
And hills? Don’t even get me started. If your course has those rolling monsters (looking at you, San Francisco), be ready to lose 10–15 seconds per mile per percent incline. That’s not just a guess—science has shown exactly that. And once the temperature climbs past 60°F (around 15°C), your pace will slow down—even for seasoned runners.
Ideal marathon weather? Low 50s, no wind. But we don’t get to control that, so the smart play is this:
- Hot and humid? Chill your pace.
- Climbing mountains or endless bridges? Save your legs. It’s not a hill workout.
- Windy? Tuck behind another runner and cruise in their slipstream.
Note – Before race day, study the course and weather. Don’t wing it. Don’t get blindsided. Expect Mother Nature to throw punches—and plan your pace like it.
Fuel, Fluids & Recovery — The Invisible Gear You Need
Most newbies hit “the wall” around mile 16 or 25K. Not because they didn’t train hard, but because they didn’t eat smart. I’ve seen it again and again—runners skip gels, thinking, “I’m not hungry yet.” Then they hit mile 18 like a truck hit them.
Want to avoid that? Treat fueling like a rule, not a choice.
I recommend taking in carbs every 30–45 minutes during your long runs. Gels, chews, even flat Coke—find what your stomach likes. Stick to it. Race day isn’t the time to “try something new.”
According to university labs and marathon researchers, dehydration—even mild—can tank your time. So drink at every aid station, even if you’re not thirsty. Feeling fine doesn’t mean you’re not running dry inside.
Recovery is just as important. Your body isn’t a machine—it needs downtime to absorb training. That’s why smart training plans include cutback weeks and easy days. Without rest, you’re not getting better—you’re just getting more tired.
Race-day pro tip: Eat a breakfast you’ve practiced before. Don’t experiment. Sip water + electrolytes in the morning. If it worked on long-run Sundays, it’ll carry you through 26.2.
Winning the Mental Game
Let’s be honest: running 42 kilometers isn’t just a physical fight—it’s a mental grind.
Somewhere between miles 7–17, boredom creeps in. Around mile 20, doubt shows up with a baseball bat.
And in those final 2 miles, you start hearing that nasty little voice: “Why am I doing this?”
I’ve been there. And I’ve coached runners through it.
That’s why long runs aren’t just about endurance—they’re mental training. They teach your brain to keep going when your legs scream “stop.”
On race day, don’t run the whole 26.2 at once. Break it up:
- Mile 1–10: stay chill
- Mile 11–20: focus on form
- Mile 21–26: fight like hell
I like to ask myself: “Who am I running this mile for?” It helps shut up the negativity.
And when you hit the pain cave? Smile. Literally. Look at the crowd. Cheer someone on. Feed off their energy. That mental switch can save you minutes when the tank’s almost empty.
Your First Marathon Is a Story You’ll Tell Forever
So respect the journey. Treat long runs like sacred ground. Stick to your pace, even if your legs feel fresh early on. And leave your ego at the door—it’s not invited to this race.
In return, the marathon will teach you what you’re made of. You’ll come out stronger, calmer, and a little more stubborn in the best way.
So go lace up. Get moving. And remember—finishing is winning.
- 🎯 What’s your “why” for signing up?
- 🎯 Got a question about pacing or training?
Drop it in the comments. Let’s trade stories. You’re not alone in this. 🏅👟