Should You Set a Time Goal for Your First Marathon?

Let me shoot it to you straight: your first marathon isn’t about chasing a clock—it’s about getting through it in one piece.

I’ve been there. Standing at the start line, unsure if my legs (or my gut) would hold up for 26.2 miles. I ran that first one without a watch, no splits, nothing fancy—just raw determination and some stubborn hope.

Runner’s World nails it for beginners: finishing that beast is the win, timer or not. Don’t let some arbitrary number steal your moment. Run smart. Finish strong. Because trust me—nothing compares to that feeling when you finally break the tape and realize: I actually did this.

Why “Just Finishing” Might Be the Smarter Goal

Marathons don’t care how dialed-in your plan is. One unexpected cramp, brutal wind, or annoying blister can blow the whole thing up. That’s just how it goes.

Going all in on a strict finish time? That can backfire fast. You mess up one mile split early on, and suddenly you’re spiraling. I’ve seen runners fall apart mentally after missing one checkpoint, even though they’re still out there crushing miles.

There’s power in staying flexible. One Boston Marathon runner said she promised herself to just enjoy the day, and that made all the difference.

Let’s break it down:

• Unpredictable Race Conditions – Anything from shoes to stomach issues can derail a picture-perfect plan. That 3:45 goal? One headwind later and you’re crawling to a 5:00 finish.
• Mental Pressure – Pinning your success to a stopwatch jacks up the anxiety. Miss one split and suddenly it feels like failure—even if you’ve still covered every brutal inch of 26.2.
• Rigid Splits Backfire – Trying to hold 8:00/mi for 26 miles? Good luck once fatigue kicks in. Many go out too hot and pay the price with a death march to the finish.

Bottom line? Don’t give your confidence to a GPS watch. If you fall off pace early, shrug it off and reset. You’ve got miles to make it work.

Most smart coaches I know tell first-timers to use a pace range, not a locked-in split. If your long runs average 11:30–12:00 per mile, then somewhere between 4:45–5:15 is a realistic goal.

And on race day? Ditch the constant watch-checking. Run by feel. Listen to your body. The real victory isn’t a number—it’s the fact that you got yourself to that damn finish line. That’s what sticks.

As Runner’s World says: the story is in the journey, not the digits.

When a Time Goal Makes Sense—And How to Use It Without Self-Sabotage

Now, I’m not saying you should never set a time goal. If you’ve got a solid training block behind you and maybe a few shorter races under your belt, having a target can help sharpen your workouts and give you some structure.

Just don’t treat that number like gospel.

Coach Jess Movold, strength coach and RW contributor, puts it bluntly: “You should not go into your first marathon with a specific time goal”. She’s right—your first time is unpredictable, and 26.2 miles will expose every crack.

Nike coach Jes Woods also supports some structure, but with flexibility baked in. Have a ballpark goal pace? Great. Just don’t handcuff yourself to it.

Here’s what this looks like in the real world: Let’s say your final long run was 20 miles at 10:00/mi. That projects out to a 4:18–4:33 marathon, according to Woods.

So we stretch it—make your race day goal something like 4:15–4:45. That way, if the stars align, awesome. If not, you’re not wrecked mentally when things go sideways.

I’ve seen this approach work over and over.

One of my first-time runners was training at 12:00/mi on her long runs. We targeted a race pace range of 12:15–12:30, aiming for a finish between 5:15 and 5:30. On race day, she felt good, stayed steady, and crossed in 5:25.

She was sobbing at the finish—but happy tears. Because she believed in that range. And she nailed it.

So yeah—if you’re the type who thrives on numbers and already have some mileage under your belt, set a time range. Just be brutally honest with yourself. Is this number coming from your training…or your ego?

Use your long runs (or maybe a recent half marathon) to set expectations. On race day, glance at your watch, sure—but don’t worship it.

If you’re 30 seconds behind? Let it go.

Movold says it best: chase a range, not a rigid number (runnersworld.com). That’s how you run with grit and still keep your sanity.

The Good, The Bad, and the Burnout

Your personality matters here too. If you’re more easygoing, locking into a rigid time might feel like a straitjacket. But if you’re the numbers-and-spreadsheet type, it might fuel your fire.

Either way—own your style. Just remember why you signed up for this in the first place.

How to Estimate a Realistic Finish Time

If you’re aiming for a goal time, start by giving your long runs a say. Seriously—those 18 to 20-milers? They know more than your smartwatch ever will.

Here’s a simple trick I’ve used with my athletes (and myself):
👉 Take your average pace from a recent 20-mile run—or even a solid half-marathon—then tack on 10 to 30 seconds per mile.
That extra padding accounts for the chaos of race day, the aid station stops, and the inevitable fade in the final miles.

Example:
If you ran your 20-miler at a steady 10:00/mi, that puts you in the 4:18 to 4:33 marathon zone. Round it to 4:15–4:45, and you’ve got yourself a realistic goal range.
That’s your window. Not a prediction—just a smart, grounded target.

Now, sure, you can plug numbers into online calculators or let Garmin whisper sweet PR promises in your ear. But be careful—those tools don’t always know if your training was specific enough to back it up.

The real truth? It lives in your training log. How did you feel during those long runs? That’s what counts.

🚨 Race Day Warning:
Don’t let your watch gas you up too much. I’ve had runners tell me their Garmin said they were “set for a PR,” then they bonked hard at mile 18.
If you wake up with heavy legs, a weird gut, or the weather feels like a sauna—adjust.

As coach Jes Woods puts it:

“Run smart, not stubborn.”
That little bit of cushion? It’s not weakness. It’s wisdom (runnersworld.com).

Why Feeling Strong Beats Chasing Splits

You want to run a smart marathon? Ditch the obsession with mile splits. Learn to listen to your body instead.

That’s what Rate of Perceived Effort (RPE) is all about—and trust me, it’s a game-changer.

Even the fanciest GPS can’t read your fatigue, stress, or that subtle feeling that something’s off. RPE can.
That internal dial? It matters more than what your watch says.

Here’s how I break it down:

• First Half: You’re looking at a 6–7 out of 10 effort. You should feel slightly out of breath, but still able to hold a short convo.
  Think of the first 10 miles like a warm-up lap. You’re not racing yet.
  Coach Jes Woods nails it:

  “Run the first 10 miles with your head.”
  That means patience, not pride.

• Last 10K: Now we dial it up—shoot for an 8–9 effort.
  If you’re already at a 9 at mile 12? You went out too hot.
  But if you hit mile 20 and still have some zip in your legs, that’s your green light. Unleash it.

Heart rate can help too—mid-zone early, higher later—but when in doubt, trust your effort.
I always teach athletes to feel the difference between “strong” and “strained.”

It takes reps and experience, but once you know that sweet spot of “hard but sustainable,” you’ll be golden.

That’s the spirit of RPE: run with intention, not ego.

Why Walking Might Just Save Your Race

Here’s something most runners don’t talk about: walking mid-marathon isn’t giving up—it’s actually a smart move.

Yep, walking can make you faster and help you finish fresher. Jeff Galloway made an entire method out of it. And the science backs him up. Breaking the marathon into run-walk intervals reduces fatigue and gives your legs a chance to reload.

I’ve coached plenty of first-timers who used this to their advantage. One runner I worked with tried 30-second run / 30-second walk intervals at a major city marathon. She finished faster and felt better than during her previous race—where she ran the whole thing straight. That’s not magic—it’s just smart pacing (SELF).

And it checks out. Short walks lower your heart rate, ease the pounding on your legs, and mentally break 26.2 into smaller, doable chunks. As exercise physiologist Janet Hamilton told SELF, those walk intervals help you digest the race in bite-sized pieces.

Here’s how to make it work:

• Test different intervals. Try a 4:1 or 3:1 ratio during your long runs.
• Walk with purpose. Don’t stroll—move.
• Walk the aid stations. Grab your drink and catch your breath. Those 10–20 seconds? Minimal time loss. Big energy gain.
• Practice it. Use it during training so your body (and brain) are used to it.

Bottom line: run-walk is not a cop-out. It’s a tactic. And in the final miles, when others are falling apart, you’ll be the one still moving strong.

When Your Watch Betrays You (And How to Mentally Bounce Back)

So, you trained for a 4:00 marathon. But race day hit hard, and you bonked at mile 20. Final time? 4:45. Is that a failure?

Hell no.

Every runner hits that wall at some point. It’s normal. Especially if it’s your first time tackling 26.2. Even seasoned runners slow down late in the game. That’s just how it goes. Running isn’t a science experiment—it’s a war zone. And war zones get messy.

If your splits start slipping, change your plan.
Ask yourself: “Can I still move forward?”
If yes, even if it’s a walk-jog shuffle, that’s a win. Sometimes switching into “damage control mode” is all you need to stay upright and cross the line.

Use the pain. Let it fuel you. Think about your “why.”
I’ve seen athletes at mile 22 completely wiped—then they remember the friend they’re running for or the charity they’re supporting, and suddenly they dig deeper and keep going.

And when it’s all over? Be proud.
Like Runner’s World says, your first marathon is about showing up and finishing strong in spirit, no matter the clock.

One 47-year-old runner summed it up beautifully after missing his time goal:
“I didn’t hit my target, but I walked the next day. That means I won.”

Coach’s Checklist: Do These 4 Things Instead of Obsessing Over Time

Treat Long Runs Like Dress Rehearsals

Don’t just coast through your long runs like they’re another Sunday jog.
Use them to rehearse race day. Wake up when you plan to on race morning, eat the same breakfast, wear the same gear, and hit your goal pace.
According to ketone.com, this kind of simulation helps your body digest mid-run fuel, manage nerves, and move smoothly in your race kit.

It’s not about perfection—it’s about making the unknown feel familiar.

Fuel Early, Fuel Often

Wait until your legs feel dead? Too late.
The wall doesn’t warn you—it just hits.

Take in carbs during the first hour, then refuel every 30–45 minutes.
Sports dietitian Kristy Baumann recommends gels or chews at regular intervals.

And practice this!
Your stomach’s a trainee too.

Don’t Race the First Half

Too many runners blow their race in the first 10 miles.
Hold back. Settle into a pace that feels almost too easy.

Coach Jes Woods puts it perfectly:

“Run the first stretch with your head.”

If you’re feeling strong at mile 13—then you start pushing.
But a fast start usually leads to a painful walk later.

Anchor Yourself With Your “Why”

Around mile 20, everything gets louder—your legs, your doubts, the voice telling you to quit.

That’s when you need something real to hang on to.

Whether it’s a mantra, a photo, or a promise—keep your “why” close.
That’s your anchor in the storm.

What Really Matters Once the Medal’s Around Your Neck

When the medal’s finally clinking around your neck, all those pace charts and splits?
They don’t mean a thing.

What sticks is the story.
You ran farther than most people will in their lives. That’s what matters.

So reflect:

• What caught you off guard?
• What made you proud?
• What nearly broke you—but didn’t?

Write it down. That’s the real race.

I cried after my first marathon.
My legs were jelly, my time didn’t matter, and I felt like I had finished something the old version of me would’ve laughed at.

But I changed that day.
That finish line? That was my start line to everything else.

Grit Over GPS

Look—whether you finished in 3:30 or 6:30, you earned that medal.

You ran 26.2 miles. And that’s a big damn deal.

Numbers are just noise. What counts is that you kept going when everything screamed to stop.

This race? It’s yours.
You faced down the distance—and came out the other side.

Wear that pride like armor.

FAQs

Can I walk a marathon and still finish?

Absolutely.
Tons of runners use run-walk strategies and still crush their goal.

You don’t lose points for being smart.
Experts say breaking the race into smaller chunks makes the distance feel less intimidating.

Bottom line? Walk if you need to.

Is a 6-hour finish time “good” for a beginner?

Yes, 100%.
Most first-timers finish in the 5–6 hour range. The average? About 4:32.

But that’s not the point.
If you cross that line in 6 hours with a smile, you crushed it.

What pace should I run my first marathon?

Start slow—slower than you think you should.

Beginners often land in the 12–15 min/mile zone.
Aim for a 6–7 out of 10 in effort.

If you can jog that in training, you’re on track.
Don’t push early—listen to your body.

Should I wear a watch or run by feel?

Watches help—but they’re not the boss of you.

If numbers stress you out, ditch them.
Marathon Handbook says even the best GPS can’t feel your legs.

Use it as a tool, not a leash. Effort > data.

How do I know I’m ready to start marathon training?

You need a solid base.

Ideally, you’re running 3–4 days a week and can jog 3–5 miles comfortably.

Verywell Fit recommends 4–8 weeks of consistent running before marathon prep.

Not ready? Start smaller. A half marathon is a smart stepping stone.