Beginner Runner

If you’ve ever wondered, “What’s a 5K in miles?”—you’re not alone!

It’s simple: a 5K equals 3.1 miles.

As a running coach with years of experience, I can’t recommend this distance enough for beginners and seasoned runners.

It’s short enough to train for without requiring months of preparation, but long enough to feel like a real accomplishment.

I remember my first 5K—a local charity run, and those 3.1 miles felt like a huge hurdle. But crossing the finish line? That was the best feeling in the world.

If you’re just starting out, the 5K is an excellent goal to set your sights on.

The 5K in Perspective

Let’s start at the beginning. The “K” in 5K stands for a kilometer, so a 5K is technically 5 kilometers long.

To put that distance in perspective, a 5K is the equivalent of running:

• 45 laps around a baseball diamond
• The length of 45.5 football fields, including both end zones.
• The length of an NBA basketball counts over 174 times.

 Note – Remember that mile markers are used on the racecourse instead of kilometers markers in the U.S. You can also learn more about marathon distance here.

5Ks Are Great

I’ve seen beginners knock out their first 5K after following a couch-to-5K plan for just a few months, and they’re often amazed at how much they can achieve.

Whether walking, jogging, or running the whole thing, the 5K is a great stepping stone.

Plus, 5K races are abundant—there’s one in practically every community, especially during the spring, summer, and fall. They’re fun, social, and offer a great way to challenge yourself.

How Long Does It Take to Run a 5K?

There’s no one-size-fits-all answer here because it depends on a host of factors.

But as a general rule of thumb, if you can finish a 5K in under 25 minutes, that’s considered a solid time.

For beginners, the average finish time is around 35 minutes for men and 42 minutes for women. That’s roughly an 11-minute per mile pace for men and a 13-minute pace for women.

If you’re a more experienced runner, your finish time might be closer to 20-25 minutes. Personally, my best 5K was right around the 22-minute mark, and it took months of speedwork to hit that number.

5K in Miles – The Average 5K Pace

What’s a great time for one runner may be a setback for another.

All in all, the average running speed per mile during a 5K race is roughly 11-minute for men and 13-minute for women, resulting in finish times of about 35 and 42 minutes.

The keyword here is a beginner.

Runners with years of experience might be able to run a 7- or 8-minute mile pace, completing the race in 20 to 25 minutes.

Check the chart below for more:

Average 5K Time By Gender

Thanks to genetics, men, on average, are faster than women (the reason for having men & women division in sports, after all).

Therefore male runners will finish more quickly than female runners.

If you’re a beginner, you can use the national average statistics in the tables below to get a rough idea of your performance results.

Factors That Affect Your 5K Time

Several factors can influence your 5K time, including:

• Age and Gender: Younger runners tend to be faster, and men typically have an edge over women due to genetics. But don’t let that discourage you—anyone can run a great 5K with enough training.
• Terrain: Flat courses are ideal for fast times, while hilly or uneven terrain can slow you down.
• Weather: Extreme heat, cold, or rain can affect your performance. I’ve had races where I felt invincible in cool weather and others where the heat just drained me.
• Mental Toughness: Believe it or not, your mindset can be one of the biggest factors in your 5K performance. Staying positive and focused can push you through tough moments.

How Speed Affects Your 5K Time

If you’re trying to figure out how fast you need to run to hit your goal of 5K time, here’s a breakdown:

• A 5-minute mile pace will get you to the finish in 15:30.
• A 6-minute mile pace will take about 18:35.
• An 8-minute mile will get you there in 24:48.
• A 10-minute mile equals 31 minutes.
• A 12-minute mile means you’ll finish in 37 minutes.

It’s worth noting that many runners don’t maintain a steady pace throughout the race—most will start slower and pick up the pace as they warm up or near the finish line. I always encourage my runners to aim for a negative split: start conservatively, then pick up the pace in the second half.

To Conclude  – The Average 5K Time Time For a Beginner

As a beginner runner, aim to complete a mile in roughly 10 to 12 minutes. This means clocking in the race in 30 to 40 minutes.

If you just took up running, you may be more comfortable doing a mix of running and walking to begin with.

Planning to walk the whole distance? No problem. It’ll take you about 15 to 20 minutes to walk a mile. If your brisk walk, you should be able to complete a 5K in around one hour.

5K in Miles – Average 5K Time For Intermediate

Intermediate runners, specifically those who run 15 to 20 miles per week and have been doing it for more than a year, can expect to clock in a 5K at 22 to 25 minutes,.

This is roughly an average speed of 7- to 9-minute per mile over the course.

5K in Miles – Average 5K Time For Advanced Runners

If you’re logging up to 50 miles per week and have been doing it for a relatively long time, then you’re an advanced runner.

Typical elite running plans involve plenty of speed work, such as intervals and fartlek, as well as distance running.

With proper training, it’s possible to finish a 5K race between 15 to 18 for men and 18 to 21 for women.

Of course, chances are you are not going to take the gold at this 5K pace, but you’re definitely at the top of the top when it comes to running competing in this distance.

And that, my friend, is a great achievement in itself.

Average 5K Time By Age  – Winning Times

The chart below explains in detail the exact finish time you’ll want to aim for if you’re looking to cross the finish line first at a 5K event.

Source

The Fastest 5K Time

The average 5K time for advanced runners is under 16 minutes for men and 18 minutes for women.

As of 2020, the current IAAF world record time is held by Kenenisa Bekele at 12:37.35 for men and at 14:11.15 minutes for women held by Tirunesh Dibaba.

Rating Yourself

If you already have experience running 5K races, then you can also rate yourself.

If you finish a 5K in:

• 12- to 14-minute – You’re an Olympic-level athlete.
• 14- to 18-minute – You’re one of the best runners in the world.
• 18- to 22-minute – You’re very competitive and faster enough.
• 22- to 25-minute – You are an average runner.
• 25- to 30-minute – You’re fit enough to run
• 30- to 40-minute – You’re a complete beginner
• Above 40 minutes – You are unfit but trying to run. We all have to start somewhere, right.

Measuring Your 5K Pace

There are many tools you can use to help measure your paces, such as apps and fitness trackers that will monitor your speed and distance and keep it in a log.

You can also manually set your running pace if you’re training on a treadmill, then play around with it as you get fitter and stronger.

How To Improve your Times

Now that you know how many miles in a 5K, let’s look at some practical ways to help achieve your best 5K time.

Although the 5K is one of the relatively short races, the 3.1-mile distance is nothing to scoff at.

Try to run it with no experience, and you’ll soon realize that’s not actually as easy as it seems.

To make sure you train right for a 5K, do the following:

Build Gradually

To get faster, focus on building up slowly over a few weeks or months.

Don’t try to chew more than you can swallow—or else you’re going to hurt yourself.

As a beginner, set aside at least 8 to 12 weeks of training before you stand on the starting line of the race.

In the early weeks, start with 20 to 30 minutes sessions at a slow pace, then gradually increase duration and intensity as you get more fit.

That’s the golden rule of getting fit without getting hurt.

I’d recommend that you start with a walk/run program, like this one.

You should also complement your running by doing low-impact exercises such as cycling, weight lifting, swimming, ad elliptical training.

You’re more advanced? Then Try the following 5k training plans

• The 30-Minute 5K Plan
• The 20-Minute 5K Plan
• The Elite 5K plan

Interval Training

Once you can run at a slow pace for 30 to 40 minutes without panting for air, start doing some interval training.

This method helps you exhaust your body by pushing yourself as hard as possible for a set time and then allow for a rest period.

Then repeat.

One example is to do two minutes of running at a slightly faster 5K pace goal, followed by two minutes of slow jogging as recovery.

Perform this for five rounds for a total of 20 minutes.

Have A Pacing Strategy

Keeping a consistent pace is challenging during a race, especially when you add in factors such as racing vibe, other runners, terrain, fatigue, wind, etc.

For this reason, plan for a flexible pacing strategy to help you achieve your average goal pace.

The strategy I’d recommend is to do a negative split—this means running the second of the race faster than the first.

Still confused?

It’s actually quite easy.

All you have to do is to start the race easy, then finish it strong, but do it in a planned and well-thought-out manner.

Here’s a breakdown for a 10:00 mine per mile average pace

• Mile One – 10:30 MPH
• Mile Two – 10:00 MPH
• Mile Three – 9:30 MPH
• The last portion (0.11 mile) – As Fast As You Can

Conclusion

To conclude, whatever your finish time is, that’s a good 5K time. Knowing what’s a 5K in miles is the first step. Now it’s time for work. Get out there and start training right now!

Please feel free to leave your comments and questions in the section below.

Thank you for dropping by.

David D

Fun runs have gained a lot of popularity over the past few years—and for good reasons.

Enrolling in a fun run is a fantastic way to motivate yourself to be a little fitter and healthier without coming off as too serious.

But, if this is your first time planning—or thinking about—doing a fun run, then you must have a lot of questions.

Fret no more.

That’s where today’s post comes in handy. Yes, it’s time to run for fun. In this article, I’m going to delve into everything you need to know about fun runs—from what gear to use to what to expect during the event itself so you can have the best color fun run

Sounds exciting?

Let’s lace up and dig in.

What is A Fun Run?

A fun run is an enjoyable, stress free, athletic event that involves either road running or cross country running.

The typical fun run is quite different from your classic road race.

Fun runs have a party-themed atmosphere.

You can enjoy the event with friends, family, and other competitors as you indulge yourself in music, dancing, and photo ops.

These color-themed runs also may include novelty categories such as age wearing costumes, etc.

And, sure, you can run or walk, too.

It’s up to you.

Most fun runs are often organized to raise funds for a charity, with sponsors covering the fees of organizational costs.

Fun runs can also be organized as a side event to more serious races, such as a marathon.

How Long is a Fun Run

The distance can vary according to a number of obstacles, the age group, fitness level, and the type of fun run.

Typical fun runs are short enough for beginners to cross the finish line and long enough for advanced runners to challenge their speed and time.

Besides the various types of a fun run, the most common distance is a “5K fun run”, which is a 3.1-mile run.

In doubt?

Get in touch with the event organizers for more information on the conditioning level needed and the distance options available.

How Long Does it To Finish A Fun Run?

The time it’ll take you to complete a fun run will depend, of course, on the distance of the run and your conditioning level, but as a matter of fact, no one really cares.

After all, fun runs are meant to be fun.

No more.

No less.

Don’t be too serious.

As long as you’re having fun, there’s no reason to worry about the finish line.

Additional Resource – Here’s your guide to cross country running

Are you Fit Enough?

Most fun runs are designed so anyone, regardless of their fitness level, can join in and have fun while doing it.

If you’re planning to partake in a fun run, keep in mind that most fun runs are have having a blast for a good cause.

I hate to sound like a broken record, but here we are.

So it’s better to be a part of one and finish it at a slow pace than not at all.

In fact, feel free to walk, jog, or walk/jog if you’re not fit enough to run the whole way.

How To Prepare For A Run

To make sure you have the most fun at your next fun run, do the following:

Have A Plan

Getting ready is key in any event.

If you have never run before, but decide to run a 10K the next day, then you’re better off not running at all.

In fact, you might get hurt or burned out as you’re not quite as fit as you thought.

However, having training can help you start on the right foot and make progress along the way.

At a minimum, you should be following some form of consistent training in 8 to 12 weeks prior to the fun run event.

Additional resource – How long does it take to walk a mile

What To Wear

When competing in the classic 5K race, technical running attire is the rule.

But, such gear isn’t required for a fun run.

In fact, I’d recommend that you choose clothing that you don’t mind getting so dirty that you’ll have to throw away at the end.

The clothing could also be something you plan on using exclusively for color fun runs if you’re into it for the long haul.

Keep in mind that there will be colored powder coming your way in every direction, so remember to protect your mouth and eyes with a bandana and a pair of sunglasses, especially if you have allergies.

Your Running Shoes

Along with clothing, expect to ruin your running shoes due to all the different colors getting thrown your way.

By the same token, opt for a worn-out pair of shoes that you longer use for your training.

You can also devote a pair to fun runs that you only use for such events.

Or, you should also consider buying a cheap pair that you won’t mind throwing away at the end of the race.

The Run Itself

As I have already explained, fun runs are a far cry from your classic 5K races.

Don’t take the race too seriously.

Just relax and trust the process.

You don’t need to worry about being the first or the last to cross the finish line.

Nobody really cares.

It’s just for fun.

I know.

It’s easy to get competitive when participating in a race, but stop yourself from falling into that trap.

You should also use the fun run time to embrace your inner child and let him—or her—come out and play.

Make it a rule not to take the fun out of the fun run—pun intended.

The Post Fun Run Party

Expect a festival at the finish line.

This party is a fantastic way to keep up the fun vibe and wrap up the whole event.

The lively atmosphere and upbeat music can create even more friendship and fun between the participants.

Take time to rejoice in the color party at the end of the fun race.

After, a fun run, as the name implies, is simply about…FUN.

No more.

No less.

So don’t take it too seriously.

How far did I run?

If you’re looking for an answer to this question, then you have come to the right place.

As a runner, tracking how far you run is one of the most important numbers to monitor

But keeping track of this metric can be a pain without the right tools.

In this article, I’ll explain the main ways that you can measure your running distance without a hassle.

How Far Did I Run? The Benefits

Even if you’re a recreational runner logging the miles for stress relief and the joy of it, this metric can be helpful.

Let’s look into why.

Predict Race Times

When you keep track of your running distances in some form of workout journal,  you can predict your finish time for a race by periodically reviewing your logs.

Find The Sweet Spot

Knowing how far you run can help you determine how far to run in future runs.

This not only ensures that you’re getting the most out of your runs but also for planning your running routes.

When you don’t plan your running routes, you risk either under-or overestimate yourself, which can compromise your running success.

Overcome Training Challenges

Keeping track of your running distances helps you overcome running obstacles.

For example, if you struggle to keep your weekly mileage in cold weather, consider substituting a few outdoor runs with treadmill workouts.

Improve Motivation

Keeping an eye on your weekly mileage can help remind you of your commitment to logging the miles.

Be Your Own Coach

Keeping track of your running stats, especially your distance, pace, and relevant factors, can also help you review your training plan and make the right changes when needed.

How Far Did I Run? 4 Ways To Measure Your Running Distance

There are many options for tracking running distances.

You may find that you like one method over the other.

Use Google Maps

The most convenient tool for planning how far to run is, hands down, Google Maps.

All you need to do is to input in the start and endpoint of your running route, and voila!

You can also rely on the tool for available transports options, especially in densely populated areas.

This provides you the option of a new route as a footpath or cycle path.

Check the following YouTube tutorial on how to make the most out of Google Maps as a runner.

GPS Watch

Another convenient way of keeping track of your running distance is by using a GPS device.

Standing for Global Positioning System, GPS relies on a set of 24 satellites (owned by the U.S.) to provide positioning, timing, and navigation.

The system works by measuring the time it takes for signals to be received from these satellites.

You can put GPS technology to use using many tools.

The most common tool is by wearing a GPS running watch, such as Garmin.

GPS tracking works best when there’s a clear view of the sky and need to connect to at least three satellite to make out your position.

That’s why GPS devices tend to be fallible when running on trails or under imperfect weather conditions.

Use Apps

Not many years ago, one needed a special GPS unit to measure distance through satellite technology.

Not the case anymore.

Now your Smartphone has a built-in GPS system you can use to track your distance and speed, using many of the widely available apps.

The GPS function of the apps is essentially the same.

Using a GPS network, the app measure the distance covered, time, and other factors such as elevation gain, calorie burned, heart rate, and much more.

Running apps can also serve as a form of a digital running journal so you can assess your progress in real-time.

They also come with a social media component so you can share your progress with your friends, too.

There are a plethora of running apps available, and most of them are free.

Some apps come at a fee, allowing limited use of the app features.

Other apps also allow a short free trial period.

Some of the best running apps include:

• Nike Run Club
• Strava
• Asics Runkeeper
• Adidas Runtastic

Mapping Sites

If you prefer to run without your phone and don’t want to shell a couple of hundreds of dollars on a running watch, you can determine your running distance by tracing your route post-run using one of the popular and free run-mapping websites.

Here are two recommendations.

On The Go Map. Powered by Google Maps, this one gives you the ability to track routes on an interactive map of any city.

Choose a starting point, then choose others along the course, and then choose a finish point.

And voila!

Map My Run – offering similar features to the previous one but asks you to sign up for a free account.

Additional resource – How long is a 100-mile race?

How Far Did I Run – The Conclusion

So how far did I run? Today you’ve the answers you seek.

The simple guidelines shared here are enough not only to help you work out how far did you run but also to plan your runs much more effectively and easily. But if push comes to shovel, heading to a track should be enough. Learn how many laps is a mile here.

What’s not to like! Really!

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep Training Strong

David D.

When running, tracking your mile time can be an excellent motivator, whether you’re just starting or have been logging miles for years.

It’s one of those stats that all runners love—it’s simple, clear, and gives you a solid snapshot of your training.

In this guide, we’ll dive into the average mile time, the factors that impact it, and how you can shave seconds off your pace, whether you’re just getting started or chasing your next PR.

How Long Does It Take to Run a Mile?

According to Strava data, which analyzed over 300 million runs, the global average mile time is about 9:48.

Men typically clock in at 9:15. In contrast, women average around 10:40.

In the U.S., it’s pretty close to that, with the average mile time at 9:44.

But don’t worry if your pace is slower.

When I started running, my mile times were way above these averages. The key is that you’re out there, putting in the effort. And let me tell you, as long as you’re consistent, the improvement will come.

The Strava community includes runners from all levels and backgrounds—beginner runners only make up a small portion.

Average Mile Time for Beginners

If you’re new to running, you can expect to run a mile in 10 to 15 minutes, depending on your fitness level. This means you’re likely running 4 to 6 miles per hour, which is fine early on.

Don’t be afraid to take walk breaks either—building endurance takes time.

Factors That Impact Your Mile Time

Several factors can affect how fast you run a mile, from age to weather conditions.

Let’s take a closer look at some of the big ones:

1. Age

Age impacts running speed as most people can run their fastest between 18 and 30.

Don’t take my word for it.

A  data-analysis that looked into 10,000 runners who participated in a 5K reported that the average minute per mile for runners of various ages was 11:47 per mile.

Male runners in the 16 to 19-year-old range finished the race with an average pace of 9.34. Females within the same age group finished at 12:09.

The finishing times go up gradually as the age group gets older.

Here’s a chart showing the average running speed per mile in a 5K (from the same Source).

Average running speed per mile in a 5K

2. Gender

On average, men tend to run faster than women due to differences in muscle mass, especially in the lower body. But don’t let that discourage you—many women set incredible mile times with consistent training. I’ve run alongside plenty of women who pushed me to my limits!

3. Fitness Level

Your fitness level is a huge factor. My mile times were slow when I started running, but consistency and varied training helped me get faster.

A 12-15 minute mile might be normal if you’re just starting. As you build endurance and strength, you’ll see improvements and a 7-9 minute mile could be within reach.

4. Mindset

I can’t stress this enough: your mindset can make or break your run. Staying positive, setting goals, and focusing on progress can help you stay motivated. There were days when I wasn’t feeling it, and my times reflected that.

But my mile time improved when I ran with purpose, even on tough runs.

5. Weather Conditions

Weather plays a big role in how fast you can run. Cooler temperatures (around 50-56°F) are ideal for running, but running in the heat or extreme cold can slow you down significantly.

I’ve had races in hot conditions where I struggled to maintain my normal pace.

Average Mile Time for Elite Runners

An elite runner can clock in a mile at roughly 4 to 5 minutes.

At the time of writing this (December 2020), the world record for men is a staggering 3:43:13 for one mile set by Hicham El Guerrouj, a Moroccan athlete, in 1999.

Anything under four minutes is very fast for men, and under five minutes a mile for women is super competitive!

Of course, recreational runners like you and I will never come close to these times, but we can do plenty of things to improve our times for the mile distance.

Let’s look at a few.

Fact:  Sir Roger Bannister was the first recorded human to run a sub-four-minute mile. Until then, many pundits believed it was impossible for the human body to break the 4-minute mile.

How to Improve Your Mile Time

There’s always room for improvement, whether just starting or chasing a new personal best. Here are some tried-and-true strategies:

1. Start Slow and Build Up

If you’re new to running, start with a comfortable pace and focus on completing a mile without stopping. Your initial goal should be endurance, not speed.

2. Gradual Progress

Use the 10% rule—don’t increase your weekly mileage by over 10%. This helps prevent injuries while allowing for steady improvement.

3. Warm-Up and Cool Down

Always take 10 minutes to warm up before your run and 10 minutes to cool down afterward. This helps prevent injuries and keeps your muscles loose.

4. Stay Hydrated

Ensure you stay hydrated throughout the day, not just during your runs. Proper hydration helps your muscles perform better and can improve your mile time.

5. Get the Right Gear

Wearing the right running shoes is crucial. Head to a running store for a gait analysis and find shoes that match your foot strike and running style.

6. Mix Up Your Training

Incorporate different types of runs into your routine. Interval training, hill repeats, and tempo runs can boost your speed and endurance, helping you hit that next PR.

7. Cross-Train

Add strength training, yoga, or cycling into your schedule. Strengthening your entire body, especially your core and legs, will help you run faster.

8. Stay Consistent

If there’s one thing that’s helped me the most, it’s consistency. Showing up and doing the work, week after week, is the best way to improve your mile time.

Conclusion

Your mile time is a great benchmark to track as you progress as a runner. The average mile time is around 9-10 minutes, but wherever you start, the focus should be on steady improvement, not just speed.

With the right training plan, consistency, and mindset, you’ll shave seconds (or minutes!) off your mile time before you know it.

Remember, running is a journey—enjoy every step along the way! Whether you’re chasing a personal best or simply looking to get out and run, keep showing up, and the results will follow. Keep training strong, and happy running!

Ever wondered exactly how long a marathon is, or why the distance is what it is?

Or maybe you’re curious about how long it takes to run one and how you can train for your best possible time.

In essence, a marathon is 26.2 miles of pure guts.

And as a running coach and marathoner, I’ve seen the marathon not just as a race but as a powerful test of endurance, strategy, and mental toughness.

Whether you’re considering signing up for your first 26.2 miles or aiming to beat your best, let’s dive into everything you need to know about marathon distances, times, and training strategies.

How Long is a Marathon?

We already established that a marathon is exactly 26.2 miles (or 42.195 kilometers). That extra 0.2 miles might not sound like much, but after you’ve run 26 miles, it feels like the longest stretch of your life!

And yes, every step of that last 0.2 matters.

The marathon distance isn’t just random—it has an interesting history.

Originally, marathon races were based on the legendary run of Pheidippides, a Greek soldier who supposedly ran about 25 miles from the battlefield of Marathon to Athens to deliver news of victory.

He collapsed and died after delivering his message, but his run inspired the creation of the marathon race.

However, the modern distance of 26.2 miles was set during the 1908 London Olympics. The race was extended by 1.2 miles to accommodate the British royal family’s desire to race to finish right in front of their viewing box at the Olympic Stadium.

And just like that, the standard marathon distance was born!

How Long Does It Take to Run a Marathon?

The exact marathon finish time depends on your fitness level, experience, and running pace.

For some, running a marathon means trying to cross the finish line as fast as possible, while for others, it’s all about completing the distance, no matter the time.

For elite runners, a marathon typically takes a little over 2 hours—just look at Eliud Kipchoge, the current world record holder of marathons, who finished at an astounding 2:01:09 at the 2022 Berlin Marathon.

For recreational runners, it usually takes between 4 and 5 hours to finish.

Here’s a rough breakdown of how long a marathon takes based on your pace:

• 5-minute mile pace: 2:11:06
• 6-minute mile pace: 2:37:19
• 7-minute mile pace: 3:03:32
• 8-minute mile pace: 3:29:45
• 9-minute mile pace: 3:55:58
• 10-minute mile pace: 4:22:11

Average Marathon Finish Time

The average marathon finish time for recreational runners is around 4 hours and 32 minutes. Men tend to finish slightly faster, averaging 4 hours and 22 minutes, while women average 4 hours and 48 minutes.

However, as I’ve already explained, this varies widely depending on the runner’s experience, training, and the course conditions.

Don’t get too hung up on averages, though—finishing a marathon, no matter the time, is an incredible achievement!

How to Train for a Marathon

Training for a marathon isn’t just about running the distance—it’s about preparing your body and mind for one of the most challenging physical feats you can undertake. Whether you’re a seasoned runner or gearing up for your first marathon, here’s how to set yourself up for success:

1. Build Your Base: Before starting a marathon training plan, you should run consistently for at least six months. Aim for 3-4 runs per week, with a weekly mileage of at least 15 to 20 miles.
2. Follow a Plan: Most marathon training plans last between 16 and 20 weeks. They’ll gradually increase your weekly mileage and include a mix of long runs, speed work, easy runs, and rest days.
3. Incorporate Long Runs: Long runs are the cornerstone of marathon training. They help you build endurance and mental toughness. Start with 8 to 10-mile long runs and gradually increase by 1-2 miles each week until you can comfortably run 18-20 miles before race day.
4. Cross-Train: Activities like cycling, swimming, or strength training are great ways to improve your fitness without overloading your legs. Strengthening your core and leg muscles will improve your running form and prevent injuries.
5. Rest and Recover: Recovery is just as important as running. Include rest days in your plan and listen to your body. Stretching, foam rolling, and getting enough sleep are crucial for preventing injury and maintaining energy levels.

Popular Marathon Training Plans

• Couch to Marathon: Perfect for beginners who are just getting into running. This plan takes you from zero to marathon-ready in about 26 weeks.
• Intermediate Marathon Plan: A great choice for runners with a solid base looking to improve their time.
• Advanced Marathon Plan: Ideal for seasoned runners aiming for a personal record or tackling a more aggressive training schedule.

Marathon Training Tips for Beginners

If you’re a beginner thinking about running a marathon, congratulations on taking on such an exciting challenge! Here are some additional tips to help you along the way:

• Start small: Before jumping into marathon training, it helps to have a few shorter races under your belt, like a 5K, 10K, or half marathon.
• Stay consistent: Sticking to your plan is the most important part of marathon training. Aim for steady, consistent progress instead of trying to run your fastest every time.
• Hydrate and fuel: During longer runs, you must practice hydration and fueling strategies to keep your energy levels up. Experiment with gels, sports drinks, and water on your training runs to see what works best.
• Trust the process: Marathon training is tough, but don’t be discouraged by bad runs or tough days. Keep showing up, and trust that all your hard work will pay off on race day.

Final Thoughts: The Exact Marathon Distance

A marathon is 26.2 miles of pure endurance—not just about the distance. Whether you’re running for a personal best, a sense of accomplishment, or just to say you’ve done it, training for and running a marathon is a journey you’ll never forget.

It’s a challenge, for sure. But crossing that finish line? Worth it.

So lace up, follow your plan, and enjoy the ride—because every step is part of your story.

Have questions or want to share your marathon journey? Drop them in the comments below. I’m always happy to help fellow runners achieve their goals!

Keep training strong, and happy running!

If you’re thinking about running a half marathon, let me tell you—you’re in for a fantastic experience.

A half marathon is exactly 13.1 miles and it’s one of the most popular events in the U.S.

Nearly two million people crossed the finish line in 2019 alone!

I’ve coached runners of all levels and always tell my athletes that the half marathon is the perfect blend of endurance and speed.

It’s a true test of your running mettle without the extreme commitment of a full marathon.

And trust me, once you cross that finish line, you’ll feel a sense of accomplishment.

Making Sense of the 13.1 Mile Distance

When you break down the half marathon distance, that’s about 231 football fields, which sounds pretty impressive, right?

I remember when I ran my first half marathon—13.1 miles seemed like an eternity.

But here’s the thing: once you’re out there, the miles start to click by, and before you know it, you’re closing in on the finish.

For many runners, training for a half marathon is the perfect stepping stone toward a full marathon.

It builds your endurance, strengthens your mental game, and gives you the confidence to go further.

I’ve seen so many runners start with a half marathon and later go on to do a full, and it’s always an inspiring transformation to witness.

To learn more about the history of the half marathon, check the following:

• The History of the Half Marathon
• The Half Marathon on Wikipedia
• How many miles is a half marathon

What’s a Good Half Marathon Finish Time?

The great thing about running is that “good” is relative.

A solid race time depends on age, fitness level, and race day conditions.

In the U.S., the average male finishes a half marathon in around 2:05:15, while the average female finishes in about 2:23:45. That’s a 9:30 per mile pace for men and an 11-minute mile pace for women.

But here’s my advice: don’t get too hung up on time.

For beginners, breaking the two-hour mark is a great goal. I still remember my first half marathon—I finished just under two hours, and the sense of achievement was unreal.

Whatever your goal is, remember that every runner’s journey is different. Focus on your progress and enjoy the experience.

Check the following chart for the exact breakdown of common couch to half marathon running paces:

Progress Slowly with the Run/Walk Method

If you’re new to running, one of the best ways to start training for a half marathon is using the run/walk method.

This technique mixes jogging intervals with walking breaks, and it’s been a game-changer for many of the runners I’ve coached.

I used to think walking during a run was a sign of weakness, but I was wrong.

Incorporating walk breaks builds endurance and reduces the risk of injury, allowing you to train smarter, not harder.

Here’s how it works: Start with a brisk 10-minute walk to warm up.

Then, alternate between one minute of easy jogging and one minute of walking for 10 rounds. As the weeks pass, you’ll gradually increase the running time and reduce the walking until you run continuously for 30 to 40 minutes.

This method helped me get back into running after a minor injury a few years ago. I built my mileage without irritating anything, making a world of difference.

Trust the process—progress happens one step at a time.

The Long Run: Your Key to Success

As you get deeper into your training, you’ll start adding in a long run once a week.

Usually, this happens around week 10 or 11 of a couch to half marathon plan. I can’t emphasize enough how important the long run is.

When I first started running, I was all about speed—until I realized that endurance is the foundation of any successful race.

Long runs build endurance and get your body used to spending time on your feet.

Plus, it’s a great opportunity to test your fueling and hydration strategies.

During my long runs, I experiment with different gels and hydration plans so I’m never caught off guard on race day.

Start with 4-5 miles for your long run and gradually build up to 10-12 miles before race day.

If you can comfortably finish a couple of 10-mile long runs, I promise you’ll be ready to handle the full 13.1 miles on race day.

And don’t worry too much about your pace during these long runs—just focus on completing the distance and building your endurance.

Cross-Training: The Secret Weapon

I always remind my runners that mileage isn’t the only thing that matters in training. Cross-training is an often-overlooked piece of the puzzle, but it’s crucial for improving your overall fitness and preventing injury.

After a couple of seasons of struggling with minor injuries, I started incorporating cross-training into my routine—think swimming, cycling, strength training, or even yoga. These activities help build your aerobic fitness while giving your legs a break from the pounding of running.

For runners, strength training is particularly important. It helps to correct imbalances, improve posture, and make you a more efficient runner.

I’ve found that two weekly strength sessions—focusing on core, glutes, and leg muscles—have made me a stronger runner overall.

So don’t skip it!

Recovery: The Most Important Part of Training

If there’s one thing I’ve learned over the years, recovery is just as important as training.

When I was younger, I used to think that more miles meant better performance.

But after a few too many injuries, I realized that your body needs time to adapt and recover from hard workouts. Taking a rest day is not a sign of weakness—it’s a sign of smart training.

Make sure to schedule at least one full rest day each week. That’s when your muscles repair themselves and come back stronger. And listen to your body—if you feel fatigued or notice aches and pains that don’t go away after a day or two, it might be a sign to back off and give yourself more time to recover.

Taking an extra rest day is better than pushing through and risking injury. Trust me, I’ve been there, and it’s not worth it.

Personalize the Couch to Half Marathon Training Plan

One thing I always tell my runners: no training plan is one-size-fits-all. Your couch to half marathon plan should be flexible and tailored to your needs. If you’re feeling strong, you might be able to push a little harder.

Don’t be afraid to back off if you’re feeling worn out.

I’ve coached runners who needed more walk breaks and others who could handle a faster pace from the get-go. The key is to listen to your body and adjust the plan to fit your lifestyle and fitness level. The journey to 13.1 miles is just that—a journey—and enjoying the process along the way is important. Whether walking, running, or a little bit of both, the most important thing is that you’re moving forward.

The Couch to Half Marathon Training Plan Explained

My plan will have you hitting the pavement three times per week, but don’t worry if that seems too challenging.

Throughout the first few weeks, every session involves alternating between jogging and walking, and the distance (as well as the intensity) you’ll cover do builds up slowly and gradually.

That’s, after all, the essence of the walk/run method, which is the best way to get fit without getting hurt—as I always say.

As you get fitter, you’ll spend more time jogging and less time walking until you can run straight for one hour.

Then it’s more endurance building from there.

Each session connects to the next until you can eventually run for about two hours in on your long run by week 15.

But don’t try to get ahead of yourself.

Start at the beginning and work it up from there.

The rest is just details.

Remember also that you’ll be doing other forms of exercise besides running.

That’s cross-training.

And don’t feel like a loser if you miss a session—that happens to the best of us.

We cannot always control our circumstances.

Note – if you already can straight for 30 minutes at slow pacing without much huffing and puffing, then feel free to pick the training plan from week 8.

Conclusion

There you have it.

If you’re serious about running your first half-marathon, then the above couch to half marathon plan should get you started on the right foot.

Please feel free to leave your comments and questions in the section below.

In the meantime thank you for dropping by.

Outdoor running is one of the best things you can do to take care of your health.

But, often than not, it is not as simple as heading out the door and hitting the pavement, especially when you’re serious about your miles.

To get the most out of your outdoor runs, you’ll want to plan the perfect route.

Whether you’re a beginner runner or already training for your 9^th marathon, in today’s post, I’m going to share with you the tools you need to find and plan the perfect running route.

Sounds great?

Let’s get started.

Why Plan Your Running Routes?

Planning your running routes is key—or else it’s not easy to tell how far you have run or will run.

This can cause you to either over-or underestimate yourself, which can cause more harm than good.

The last thing you’d want while running is to find yourself 6 miles from home base dying of thirst or needing to go to the bathroom and still have to return back home somehow.

What’s more?

Planning your running routes helps you improve motivation, stay more consistent, and provide more terrain variety.

It also helps make your training safer and more enjoyable.

What’s not to like!

How To Plan A Running Route?

Here are some of the measures to take to help you plan your running routes so you can have the most out of your runs.

Enjoy!

Stay Safe

The most important factor to consider when planning a running route is safety.

The last thing you’d want is a running course that’s going to give you an upsetting experience.

Here’s how to ensure road safety.

• Learn more about the course. If this is your first time trying a running route, try to find out as much information about it in advance. You can use Google Street View to zoom in on routes—you can also try driving or biking through it first.
• If you live in a highly-populated city, pay attention to traffic or crowds in your surrounding area. Avoid busy streets and over-crowded sidewalks. That’s why it’s best to run early in the morning before the rest of the world starts waking up.
• Proper light. If you plan to run early in the morning or late in the evening, make sure the course is properly lit.
• If you plan to hit the trails, find out more about the sort of animal you could run into. For more on how to deal with animals while running, check this post.
• Leave word. Always tell a family member or a friend where you’re going to run and when they should expect to hear from you back.

Use Apps

Whether you prefer to log in the miles on a familiar road or are a keen trail runner out there to explore uncharted terrains, there are many apps out there to help you run more efficiently.

Running apps can help you monitor pace, duration, distance, calories, elevation, and so much more—all to help you reach your running goals.

Of course, there’s an app—more like a dozen—for planning running routes.

Here are my best recommendations:

• Plot Route. This works very well if you prefer to plan your running route on a laptop. As you plan your course, this tool will work out your running distance and provide you the option of adding running speed.
• You can find the “route” tool in the premium version of Strava. Just put in how far you’d like to run and whether you want to avoid hills.
• This one lets you sift through dozens of crowd-sourced routes, then filter them by length, ascent, and more. To check routes on MapMyRun, go to the Routes page and put in your address. The result should come up with a list of various user-created routes in your region.

Can’t find what you’re looking for on an app? Try Os Maps.

Ordnance Survey (OS Maps) is a hugely popular map-building tech that works well for planning running routes.

Sure, you might need to subscribe to get some of the features, but the free version has to offer.

Additional Resource – Here’s how to create a running program

Google Maps

The most useful tool for planning any type of route is undoubtedly Google Maps.

Google earth, both the browser-based and desktop versions, have built-in measuring tools that can help you plot running routes.

What’s more?

Planning your own running routes with Google Maps is quite simple.

1 – Determine your starting point, either by clicking the arrow icon (if you’re at the starting point) or by entering an address.

2 – Be sure to zoom in and out as well as drag the map using the map controls.

3 – Start drawing your running course by clicking on the map to set the starting point, then choose points along the course you’d like to create to work out the distance.

Sounds too complicated?

Check out the following YouTube Tutorial to learn how to plot running routes using Google Maps.

Plan Your Route According To Your Run

Whenever you plan a new running route, think about objectives too.

That’s why you should match your route to your run.

In other words, your routes have to satisfy your workout intention—or else, you might be heading in the wrong direction.

What type of terrain do you want to cover?

How far you’d like to go?

Are you looking for hills?

Etc.

Planning on doing an easy run?

Choose a route where you can have the opportunity to get lost in the surroundings and not worry about speed.

Or, if you’re planning on doing speedwork, head to a track rather than the busy streets of your city.

Change Up Your Running Routes

To keep things interesting, try doing more runs on grass, hills, gravel, sand—anywhere as long as it’s doable and safe.

Adding variety to your training can also force your body to adapt and get used to various running scenarios, making you into a better runner.

Additional resource – Guide to urban running

How to Plan a Running Route – The Conclusion

There you have it!

If you’re looking for practical ways to plan your running routes, then this article should get you started on the right foot—both figuratively and literally.

The rest is just details.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep running strong

David D

Running is an incredible workout, not just for building endurance and toning muscles but also for torching calories.

Many people take up running to lose weight or boost their fitness because it’s accessible and effective.

While many believe you torch about 100 calories per mile regardless of speed, the truth is more nuanced.

The real deal? Your weight and running pace influence calorie burn. Heavier runners expend more energy per mile than lighter ones.

For example, a 200-pound runner will burn roughly 142 calories per mile.

Let’s break down what influences calorie burn while running and how to maximize your time on the road (or treadmill).

How Many Calories Do You Burn Running?

The most common figure is that running a mile burns about 100 calories.

But here’s the thing—this is just a ballpark figure, and the actual number can vary widely depending on several key factors. These include:

1. Your Weight

Weight is one of the biggest factors influencing how many calories you burn while running. Heavier runners burn more calories because it takes more energy to move a larger body.

For example, a runner who weighs 150 pounds might burn around 100 calories per mile, while someone weighing 200 pounds could burn closer to 140 calories per mile.

When I started seriously training for long-distance races, I noticed that my calorie burn per mile also decreased as I lost weight.

So, if weight loss is one of your goals, remember that you might need to adjust your diet or training plan as your body changes.

Check the following chart explaining calorie burn for running for an hour at six miles per hour at different weights:

Your Running Speed

Speed plays a huge role in how many calories you burn. The faster you run, the more energy you expend, meaning you’ll burn more calories.

For instance, running at a 12-minute-per-mile pace might burn around 100 calories for a 150-pound person, but crank that up to an 8-minute-per-mile pace, and you’ll burn closer to 150 calories for the same distance.

Plus, faster running leads to Excess Post-exercise Oxygen Consumption (EPOC). You keep burning calories even after you’ve stopped running. I noticed a significant boost in my overall calorie burn when incorporating more speed work and intervals into my training.

Your Fitness Level

Here’s the kicker: the fitter you get, the fewer calories you burn doing the same workout. Your body becomes more efficient as your fitness improves, so you might not see the same calorie burn over time.

I’ve hit this plateau myself, and when that happens, it’s a good idea to switch things up by adding more intensity, intervals, or even resistance training.

Terrain

Running on hills, trails, or uneven surfaces increases the calorie burn. Running 3 miles on a flat surface is relatively easy compared to a hilly route that has you trudging steep ascents.

This is because you have to use more of your muscles to keep your balance and stay upright while running on a challenging surface.

And as you can already tell—the higher the effort level, the more calories burned—simple logic.

Weather Conditions

Ever notice that running in extreme weather, whether hot or cold, feels harder? That’s because your body is working to regulate its temperature. Cold weather can make your body burn more calories just to stay warm, but extreme heat will have you sweating more and working harder.

Gender

While not as big a factor as weight or speed, gender does play a role. Generally, men burn more calories than women during the same workout because they tend to have more muscle mass.

However, this difference is relatively small, and other factors like weight and fitness level have a much bigger impact.

Real-World Calorie Burn Examples

Here’s a quick look at how many calories you might burn running at different speeds based on body weight.

Example 1: Running at 5 MPH (12-minute mile pace), flat terrain

• 120 lbs: 90 calories/mile
• 140 lbs: 100 calories/mile
• 160 lbs: 115 calories/mile
• 200 lbs: 140 calories/mile

Example 2: Running at 5 MPH (12-minute mile pace) with a 5% incline

• 120 lbs: 110 calories/mile
• 140 lbs: 125 calories/mile
• 160 lbs: 145 calories/mile
• 200 lbs: 175 calories/mile

Example 3: Running at 8 MPH (8-minute mile pace), flat terrain

• 120 lbs: 130 calories/mile
• 140 lbs: 150 calories/mile
• 160 lbs: 170 calories/mile
• 200 lbs: 200 calories/mile

How Running Compares to Other Cardio Workouts

Here’s how running stacks up against other forms of cardio in terms of calorie burn over an hour:

• Skipping (moderate pace): 1,000 calories
• Vigorous swimming: 1,000 calories
• Rowing (intense pace): 800 calories
• Brisk walking: 270 calories
• Moderate cycling: 530 calories
• Playing tennis: 530 calories

As you can see, running is right up there with the top calorie-burning activities, especially if you’re running faster or adding inclines.

Tips to Maximize Your Calorie Burn

If you’re looking to squeeze out even more calorie burn from your runs, here are a few tips:

1. Incorporate Interval Training: Alternate sprints and recovery periods to spike your heart rate and boost post-run calorie burn.
2. Run Hills: Adding an incline will challenge your muscles and increase calorie burn.
3. Increase Your Distance: If you’re comfortable at a certain mileage, add a mile or two to your weekly runs.
4. Mix It Up: Switch between road, trail, and treadmill sessions to engage different muscles and keep things interesting.
5. Focus on Form: Running with proper form can help you run more efficiently and reduce injury risk, allowing you to push harder and burn more calories over time.

Conclusion: It’s About More Than Just Calories

Whether you’re a beginner trying to shed a few pounds or an experienced runner aiming for that next PR, running is about more than the numbers on your watch or the calories burned. It’s about the progress, the grit, and those little victories you feel with every step.

So don’t just run for the calories—run for the joy of it, and the rest will follow.

Got questions or comments? Drop them below—I’d love to hear your thoughts and help you on your running journey.

Want to learn how to train for a marathon? Then my couch to marathon training plan has you covered

Going from couch to the marathon is an epic undertaking and a completely life-changing experience. As a beginner, expect to spend around six months to go from couch to marathoner.

Taking this long to prepare for the 26.2 miles is nice because it gives you a slow and progressive increase in load to reach your goals.

You’ll be asked to run three to four times a week, and your total weekly load will slowly increase as you get closer to race day (more on this later, of course).

I know this is a lot to digest but bear with me, please.

In today’s article, I’m sharing a comprehensive couch to a marathon training plan that outlines the exact (and proper) process for a successful event.

More specifically, I’ll look at:

• How far is the marathon?
• What is the couch to a half marathon training plan?
• How long does it take to go from couch to marathon?
• How to train for a marathon
• how long to train for a marathon
• What marathon training gear you’ll need
• When should you start tapering
• Racing tips
• And so much more.

So you might want to grab a drink as I’m going to take a long dive into each aspect of beginner marathon training.

Note – Looking for the best Beginner’s Guide To Running?
Then Check my Runners Blueprint System Here.

How Far is the Marathon?

Let’s start at the beginning and explain how long a marathon distance is.

A marathon is 26.2 miles, or 42.5 kilometers (if you’re using the metric system like most people outside of the three last bastions of the imperial system: The U.S., Myanmar, and Liberia).

In other words, covering 26.2 miles is the equivalent of 105.5 times around a standard outdoor 400-meter track. At a 12-minute mile pace, it’ll take roughly 5 hours and 15 minutes to finish a marathon.

Here’s the full guide to how long is a marathon.

How Long to Train for a Marathon

The length of time it takes to complete the couch to marathon plan depends on your current fitness ability, fitness progress, and marathon goals. Therefore, the answer to how long does it take to train for a marathon isn’t that simple.

As a general rule, aim to spend at least six months training for your first marathon—assuming you’re already in shape and not suffering from any injury or chronic condition.

If you already have a good running base—meaning you’ve been running regularly for the past 12 months—then expect to successfully train for a marathon in eight to twelve weeks. That’s why most standard marathon training plans are 16 to 20 weeks long. This will allow plenty of time to build up the needed mileage base without risking injury or burnout. Keep in mind that you might need some form of knee support for running like this one https://threo.co.uk/product/knee-support-for-running-walking-and-cycling/ to make your training more comfortable.

Here’s the thing, though.

Standard marathon training plans work for people who already have experience with running, as they already have a bunch of 5Ks, 10Ks, and even half marathons under their belts.

The rule of thumb is, the more out of shape you’re, the longer it’s going to take you to be race-ready. The rest is just details, as they say.

Today, my plan spans roughly six months –or more than 25 weeks—of consistent training.

You can go from the sofa to the finish line of a marathon in roughly six months—as long as you’re healthy. You’ll usually run three to four times a week during this time, increasing your weekly volume as you get closer to race day.

How Long does it Take to Train for a Marathon  – The Pre-Requisites 

Before you jump into the couch to a marathon training plan, there are a few conditions you should fulfill first.

For starters, give this couch to marathon plan a go only if you have some existing fitness, either from endurance training, such as cycling or

Sure, you don’t have to be a runner, but having experience logging the miles—even for a short time—can help.

Marathon Training Gear

Whether training for your first marathon or trying to clock a 3-hour race, the right gear can make all the difference.

Marathons can be challenging events—and when you don’t have the right kit for the job, you’ll be making it harder on yourself to run your best race.

Regardless of gear preferences, the golden rule for race day kit is to never wear anything on event day that you haven’t used more than a few times during training.

Sure, you might feel tempted to put on a pair of fancy shorts or new shoes to stand out, but doing so will only do more harm than good.

Even the most expensive shoes on the market don’t mean that they will work for you until you’ve tried them for a while. This is especially the case if you’re a beginner marathon runner.

T-Shirt

Your choice will depend on the weather and your personal preferences.

This could be a tank top or long sleeves. But, as a rule, avoid cotton. The stuff soaks up moisture and will only set you up for chafing and pain along the way.

Instead, look for a shirt made with lightweight fabrics, such as Polypropylene. This fabric wicks moisture away from your skin to the outer layer of the gear, where it can evaporate. This not only helps you keep dry but is comfortable as well.

You should also avoid shirts with seams, which could increase your risk of chafing during the race.

Leg Wear

Choose something soft, light, and allows for airflow. This should be enough to help prevent aby rubbing or sore spots.

Running shorts come in different lengths and sizes, and which one you choose depends on your preference. For example, shorter shorts might feel lighter thanks to having fewer fabrics and tend to be more aerodynamic for racing.

As a rule, avoid heavy or baggy legwear that might interfere with your stride or catch the wind—all of which may slow you down—and you don’t want that.

Sports Bra

Female runners should choose a bra that offers plenty of support.

In fact, for some female runners, the sports bra might be the most important piece of equipment they choose for the marathon. It’ll be a long ride, so if you choose an underperforming bra, you’ll be in more trouble as the miles add on.

Go for a high-quality bra. Pay attention to excess seams that might increase your risk of rubbing and chafing during the race.

Have trouble with finding the right size? Choose a bra with adjustable bands and straps.

Socks

Your feet will take a quite of beating during the race, and for that reason, a pair of quality socks matters—and matters a lot.

As a rule, choose running-specific socks that are intentionally designed to reduce the risk of blistering. Remember, blisters are the enemy here, so stick with seamless, snug-fitting socks.

Choose socks with plenty of support and padding to help keep your feet comfortable every step of the way. They should fit like a glove.

Prefer shorter socks? Go for a pair that at least covers a portion of your ankle to prevent the back of your shoes from rubbing on your skin.

Running Hat

A proper hat not only helps protect your face and eyes from sunlight but also keeps water and sweat out of your face.

What’s more?

You’ll want to keep an eye for obstacles and potholes during the course—having your vision in check should help. Few things are as worse as twisting your ankle during the race. It’s the recipe for a DNF.

Running Shoes

Of course, you’ll need shoes to run the marathon.

You might be able to get away with other gear, but race day is not the time to take your new running shoes for a ride. This is the case whether it’s a marathon, or a shorter distance such as the 10K.

Instead, run in well-broken running. At a minimum, plan to run about 100 to 120 miles in your shoes before race day to make sure they’re properly broken in.

Furthermore, keep in mind that your feet might swell up to full size after extended time on your feet—which is the norm during marathon running.

The Walk /Run Method

During the first few weeks, you’ll be doing a set of walk/run sessions to get used to running non-stop for a relatively long period.

For example, the first session consists of a one-minute run, a one-minute walk, repeated ten times.

It should take you roughly 30 minutes to finish the whole session—including the warm-up and cool-down.

As the weeks go by, you’ll spend more time running and less and less walking until you can jog straight for 30 to 40 minutes without much trouble.

Progress The Slow Way

Training for a marathon shouldn’t cost you an arm and a leg, especially when you’re just starting.

The key is to start slow and progress gradually.

How? Follow the 10 percent rule.

This is a common rule in the running world—one used by running coaches and experts around the globe. The rule is simple: you should not increase your total weekly mileage by a maximum of 10 percent from one week to the next.

Don’t force yourself even if you feel that you could do more. Abide by the “don’t bite more you can chew.”

Following this slow progression is safe and ensures that you reduce your risk of injury from upping your mileage too fast and/or too soon.

This seems too much to digest? Don’t worry. The couch to marathon plan below explains in detail the exact process to follow to build up mileage safely and pain-free.

Additional resource – Maintaining muscle during marathon training

Easy Training Runs

Easy training runs vary in length from three miles to 6 miles and help you add weekly volume to your running plan.

As for speed, shoot for a sustainable and comfortable pace, especially during your first few runs—when you have just graduated from the walk/run method.

All in all, allow your body to lock in a pace you can keep up for 30 minutes and follow that.

Additional resource – Marathon pace chart

Build Your Marathon Long Runs

Whether you’re looking to finish your first marathon or want to pull off a sub-3:00 event, long runs are key.

Here’s the truth. Long runs are the bread and butter of endurance training—especially marathon training. These sessions consist of long, steady-state runs usually performed on the weekend.

How come?

Long runs help your body adapt to extended periods of running. In addition, they simulate real marathon running conditions, which helps to physically and mentally prepare for tackling the 26.2-mile beast.

Once you’re a few weeks in, start building up your weekly long runs. These should be performed once a week, extending the session by a mile or two.

Your first step?

Start with a distance that you can easily run—say six miles—and then progressively build it up.

On the third or fourth week, scale it back by a few miles to avoid injury or burnout.

For example, you might run six miles on Saturday, seven miles the next, nine miles next, and then seven again before moving to 10 or 11 in the fifth week.

This is the mindset you should adopt when increasing your overall mileage—whether it’s for the long run or your total weekly load.

Long Run Pace

As for pace, stick to an easy and conversational pace. You should be able to keep a conversation with a running buddy with no problems.

Said otherwise, if you cannot recite the pledge of allegiance without huffing and puffing, you’re going too fast.

Cross-Training

Marathon training isn’t just about the miles—your cross-training workouts also matter.

On the non-running days, perform low-intensity, low-impact training to help improve your conditioning and overall strength without putting extra stress on your legs.

This is what’s known as cross-training.

Cross-training consists of low-impact training that keeps your heart rate at a medium level for a lengthy period.

All in all, I recommend strength training, cycling, swimming, yoga, and Pilates.

All of these help you build endurance and strength without adding extra stress to your running legs.

Additional Resource – Your Guide To Runners Nipples

Fuel your Efforts

Proper marathon training isn’t just about the miles. You also need to get your diet up to speed.

The fact is, your nutrition is as much as important as your training plan.

To fuel your training, bulk up with high-carb, low-fiber foods (pasta, bread, grains, etc.).

Eat plenty of good fats (avocados, oils, nuts, etc.) and lean protein (fish, meat, and chicken). Have more water and electrolytes; and more calories for endurance training.

Additional resource – Keto marathon training

Time Your Nutrition

Don’t ignore your post-run diet. I’d recommend a carb-protein drink, such as a recovery sport shake, within the recovery window.

Other great examples of good pre-run options include a banana, bagel with peanut butter, or an energy bar.

You should also experiment with various types of fuel on your training days to see which ones work the best. Then choose to follow the same fueling strategy during the race itself.

What’s more?

Stay well-hydrated by drinking plenty of water throughout the day—not just around your runs. Carry your water for long runs to keep you well hydrated.

Sidestep Injury

High mileage exposes you to injury, whether you like it or not. How you handle these aches and pains is critical for your marathon success.

Feel pain? Do something about it. Even a small niggle can turn into a serious injury that might derail your marathon training plan.

Use ice, take anti-inflammatory medication, and, most importantly, take enough rest days to allow the injury to heal. Pushing through pain achieves nothing but making things worse.

In short, there’s no room for It’s Okay. Proceed with caution.

What’s more?

Follow the 10 percent rule at all times, work on developing proper running form, and aim to build a strong to help you dodge injury and stay on track.

Additional resource – When to skip a run

Taper Right For Marathon Training

The few weeks leading to your race day are most vital. That’s why all good marathon-training plans have a “taper” period. During the period, you taper or reduce your training volume.

This latter phase of training helps reduce accumulated fatigue and recharge your body after all the training. This, in turn, ensures that you’re well-rested so you can reach your full potential on race day.

Don’t know how to taper? Don’t worry. This is how:

• Two weeks out: Resist the urge to run harder or longer, as doing so will only compromise your efforts. Excess energy? Cross-train, but stay low impact.
• One week before: Cut your mileage to half of your normal training volume and keep your usual pace for the most part. Focus on recovery during the last week.

How To Train For A Marathon – The Couch to Marathon Plan

Now that you know how to train for a marathon the right way, let’s get into the actual couch to the marathon training plan.

If you stay consistent with your training, it might take you no more than six months to be in marathon shape. The early training weeks focus on preparing you to be able to run 5K distance, and then you move up the ladder from there to 10K, then half marathon—and finally transition to marathon-ready shape.

Training properly for a marathon is key since your body needs plenty of time to adjust and adapt to the stresses during both training and the race.

The traits of a proper marathon training program consist of:

• Running three to four times per week
• Two to three cross-training days per week
• One to two rest days per week
• One long run a week

If you feel that making the jump to the couch to marathon training plan is too much, then feel free to check out my other beginner’s plans:

• The couch to 5K plan
• The sub 4 hour marathon pace training plan
• The couch to 5K treadmill plan
• The couch to 10K plan
• The couch to a half marathon plan.
• Before you sign up for a marathon

Note – Click HERE to download the PDF version of my couch to a marathon plan.

Conclusion

There you have it. If you’re looking for a simple and easy-to-follow couch-to-marathon plan, today’s article has you covered. Now you know how to  as well as how long it takes to train for a marahton.without fail.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Happy Marathon Training

David D.

Logging serious miles every week hurts.

Even if you’re following a perfect running routine and are taking good care of your body, you’ll still experience muscle aches and pain every now and then.

That’s why after a hard session—that sort that leaves many in pain for days—many runners reach for OTC painkillers to soothe what’s ailing them

In fact, surveys have reported that up to 60 percent of runner pop in non-steroidal anti-inflammatory drugs in the months leading up to a race with roughly half of them taking them right before the big day.

But, like all drugs, these meds have side effects, and some of these can be serious even leads to addiction.

In today’s article, I’ll break down the pros and cons of using OTC painkillers during training, so you can stay in shape and addiction-free.

Let’s get started.

The Impact of Drugs

First things first, all forms of medication have side or adverse effects, even the non-steroid anti-inflammation variety.

So what are NSAIDS?

Anti-inflammatory drugs are a class of pharmaceuticals designed to temporarily relieve pain and inflammation in body tissue.

They consist of 2 big groups, steroid, and nonsteroid.

Research claim that nonsteroidal anti-inflammation causes less side effect and are less addictive.

This is why you can have it without a prescription.

Examples of OTC NSAIDs include ibuprofen (Advil, Mortin), Naproxen (Aleve), and Aspirin.

So how do they soothe the pain?

Simple: by blocking the production of prostaglandins.

More specifically, most painkillers inhibit cyclooxygenase (COX 1 and 2), which is an enzyme used by your body to produce prostaglandins.

Prostaglandins refer to a branch of chemicals produced by the cells of the body and play many key roles.

They encourage inflammation, which is key for healing, shield the lining of the stomach from the damaging impact of acid, aid in the blood clotting function of platelets, among many other vital functions.

But here’s the tricky part.

These chemicals also cause fever and pain by increasing temperature and dilating blood vessels (the actual culprit behind the swelling and redness in the affected place).

By limiting the production of prostaglandins, pain killers can help soothe the discomfort of fever and swelling and lower inflammation and pain.

Additional resource – Common cause of lower leg pain while running

Is There Any good?

OTC pain meds aren’t all bad.

Sore muscles and achy joints after an intense workout are inevitable.

Soothing the pain a little can help you get back there.

What’s more?

NSAIDs are used to manage pain associated with tendonitis, sprains, strains, dental problems, fever, and other aches pains.

The Painful Truth – The Problems With Taking OTC drugs in Runners

Over-the-counter anti-inflammatory drugs affect your entire body, not just the region that hurts.

There’s a long list of adverse side effects related to the use of OTC painkiller meds during exercise, research revealed.

Let’s take a quick look at some of the major downsides.

Limit Inflammation

When you run or perform any sort of exercise, you’re technically damaging your muscles.

That’s a good thing, because your body then adapts and repairs the damage, making it stronger, fitter, and faster.

Here’s the bad news.

Some OTC painkillers may get in the way of this process.

As previously stated, most painkillers work by limiting the production of substances that cause inflammation, according to research published in the journal Proceedings of the National Academy of Sciences.

This thwarts the healing process, leading to prolonged recovery and more overuse injuries down the road.

Additional Resource – Here’s how to use KT Tape for runners knee.

Limit Pain

Pain serves as an alert system.

It signals when you need to keep going or when it’s time to take a rest day.

Turning to painkillers and hitting the pavement hard with a sore knee or ankle is a good way to make your injury worse.

In other words, devoid of pain, you can actually cause longer-term damage.

The other structure can compromise for a long time before the real damage visible.

Additional Resource – Here’s the full guide lower abdominal pain while running.

Kidney Damage

An experiment of ultramarathoners published in XXX revealed that those who popped 400 milligrams of ibuprofen every four hours during a 50-mile race event were more likely to suffer acute kidney injury than those who took placebos.

The reason?

One of the main functions of prostaglandins is regulating blood flow to the kidneys.

Hard exercise already a cause of a higher level of ureum and creatinine. By blocking prostaglandins, cause serious damage, or in severe cases, failure.

Additional Resource – Running while constipated.

Gastrointestinal Damage

A hard run may compromise the lining of the gastrointestinal tract—even for just a short time.

When exercising, blood is shifted is to your legs muscles and away from other organs, especially your stomach and intestines.

This is actually one reason there’s such a thing as runners’ diarrhea.

Mixing intense running with NSAIDs can make the damage worse since the drugs may, again, limit the production of substances that protect the lining of your intestines.

If you’re regularly struggling with runners trots while running, the medicine you’re taking could be the culprit.

Those who had ulcers or ongoing gastritis take caution!

Additional Resource – A Tibial Posterior Tendonitis Guide in Runners

Musculoskeletal Injuries

Research reported that taking anti-inflammatories before working out may limit the production of collagen, an essential component of muscles, bones, and connective tissues.

This increases your risk of musculoskeletal injuries, such as Achilles tendonitis, hamstring pulls, and calf strains.

Limit Muscle Growth

Research out of the Karolinska Institutet, revealed that the long terms use of NSAIDS might limit muscle growth in young, healthy individuals engaging in strength training.

Study reported by the journal Proceedings of The National Academy of Sciences showed that taking the drugs after exercise may inhibit the muscle growth effect provided by exercise.

Additional Resource – Your guide to runners itch

Conclusion

It’s not recommended not safe to take NSAIDs before running.

All drugs have side-effects, even if they’re sold over-the-counter.

There’s also no evidence showing that NSAIDs improve performance, reduce muscle damage, or help in minimizing post-run soreness, according to research.

So what should you do in case you’re dealing with running pains?

Start by consulting your physician before you start popping pills.

It’s better to take the right prevention than curing problems that not exactly there.

It’s like walking blindly in the dark, either you lost, or you fall.

Furthermore, right after a run is the worst time to take any for pain relief.

During that window, the inflammation is serving its purpose, which is helping your body to patch up the micro-trauma.

You have to let your body do its work naturally before you add up more chemicals that lead to addiction.

Additional Resource – Here’s your guide to calf pain while running

Take A Step Back

If you’re running too hard or often to feel pain during or after training, rethink your exercise schedule.

You can also grab some nice pair of insoles to add more support.

I’d also recommend doing any of these cardio alternatives to running to keep your fitness level in check.

Pay Attention to Soreness

Mild to moderate soreness 24 to 48 hours following a hard run is normal. But serious pain and tenderness experienced during running or right after a run is not the goal.

Eat Well

Pay attention to your diet and hydration to reduced risk for muscle and gut health issues like cramping, nausea, or diarrhea.

Rest It

Don’t forget to schedule a rest day or cross-train—your body deserves it.

Try the ratio of 5:2 or 3:1 between exercise and rest.

Should Runners Take OTC Painkillers During Training – The Conclusion

There you have it.

If you’re in the habit of using OTC pills to soothe your running aches and pains then today’s article should be a clear warning.

It’s not the way to go—and more than likely you’re doing your body more harm than good.

And you don’t want that.

Please feel free to leave your comments and questions below.

In the meantime thank you for dropping by.

Keep training strong and stay safe out there.

David D.