How Fast Should You Run to Hit Your Marathon Goal?
Training for a marathon requires a structured approach, including understanding your target pace, building endurance, and incorporating strength and mobility exercises to stay injury-free. In this blog, we’ll explore the speeds needed to hit different marathon times, the research behind effective marathon training, and the best exercises to support your running performance.
The Research Behind Marathon Training
Studies show that marathon training should balance endurance running, speed work, and strength training. A well-structured plan typically includes:
- Long Runs: To build endurance and improve aerobic capacity.
- Tempo Runs: To increase lactate threshold and improve race pace sustainability.
- Interval Training: Short, high-intensity bursts to improve speed and efficiency.
- Strength Training: Exercises targeting key muscle groups to enhance running economy and prevent injury.
According to research, runners who incorporate strength training at least twice a week see improvements in running economy and injury prevention. A combination of squats, lunges, calf raises, core exercises, and mobility drills is recommended.
Key Exercises for Marathon Runners
To improve running performance and prevent injuries, incorporate these exercises into your routine:
- Single-Leg Squats – Strengthens quads, glutes, and stabilisers.
- Calf Raises – Essential for improving foot and ankle strength.
- Hip Bridges – Helps build glute strength for better stability.
- Planks & Side Planks – Improves core stability and posture.
- Dynamic Stretching & Mobility Work – Ensures flexibility and reduces injury risk.
Marathon Pace Guide: Speeds to Train At
To achieve your desired marathon time, you need to maintain a specific speed throughout the race. Below is a table outlining the approximate speeds required:
| Target Marathon Time | Speed (km/h) | Pace per km |
|---|---|---|
| 4:00:00 | 10.5 km/h | 5:41 min/km |
| 3:30:00 | 12.1 km/h | 4:58 min/km |
| 3:00:00 | 14.1 km/h | 4:15 min/km |
| 2:45:00 | 15.3 km/h | 3:55 min/km |
Get Personalised Running Advice
If you’re training for a marathon and want to improve your performance while staying injury-free, our running specialist physiotherapists at Movement Perfected can help. We offer running assessments, gait analysis, and tailored strength and conditioning programmes to enhance your training.
Book an appointment with one of our running physiotherapists today to ensure you’re on the right track to hitting your marathon goal!
Marathon Pace Guide: Speeds to Train At
To achieve your desired marathon time, you need to maintain a specific speed throughout the race. Below is a table outlining the approximate speeds required:
| Target Marathon Time | Speed (km/h) | Pace per km |
|---|---|---|
| 4:00:00 | 10.5 km/h | 5:41 min/km |
| 3:30:00 | 12.1 km/h | 4:58 min/km |
| 3:00:00 | 14.1 km/h | 4:15 min/km |
| 2:45:00 | 15.3 km/h | 3:55 min/km |
Get Personalised Running Advice
If you’re training for a marathon and want to improve your performance while staying injury-free, our running specialist physiotherapists at Movement Perfected can help. We offer running assessments, gait analysis, and tailored strength and conditioning programmes to enhance your training.
Book an appointment with one of our running physiotherapists today to ensure you’re on the right track to hitting your marathon goal!