42 Kilometers In Miles – Our pace charts show how many times a given pace will produce for six common running distances: 5K, 5 miles, 10K, 10 miles, half marathon and marathon. Charts like this are a great way to see what average speed you’ll need for a goal time.
For example, if you’re aiming for sub-1:20 minutes for a half marathon, you can easily see that you should run 6:06 per mile or faster according to the chart below. Knowing this pace, you can adjust your training accordingly to reach your goal. (Find more speed charts based on minutes per mile or minutes per kilometer.)
42 Kilometers In Miles
All speed charts are copyrighted and may not be modified, copied or used on another website without permission.
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So if you tend to work in miles and need to find out how fast it works in kilometers, this is the chart for you.
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New Balance athlete and online running coach Jonny Miller says what measures a ‘good’ running pace varies from runner to runner. He says many other factors are at play, including fatigue, terrain and weather. “What constitutes a good running pace for a new runner is very different from the average pace of an experienced club runner. The beauty of running is that we are all at different stages of our running journey and working towards individual goals.
For beginner runners, the average finish time for a 5k is around 30-45 minutes, Mailer says – ‘which can be a combination of running and walking, as well as building your fitness’.
For more experienced runners who run several times a week, the average finish time will be between 20-25 minutes, while serious club runners clock times closer to 17 minutes or less.’ he adds.
“The current men’s 5K world record is an incredible 12:49 set in 2021 by Bereho Aregawi of Ethiopia with Egegeho Tai (also of Ethiopia) recording the fastest women’s time of 14:19 in the same race. “
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A race is coming up soon – maybe a marathon or 10km? A more detailed and futuristic version will be coming soon, but for now, here’s how long you’ll run your race if you run each mile/kilometer at a certain pace.
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In this post, I’ll outline everything you need to know to break the four-hour mark in your next marathon.
The plan is available as a free PDF and in editable Google Sheets format in miles and kilometers.
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It happens that the most well-trained marathon runners need three to five hours to run 26.2 miles.
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This means that anyone who breaks the four-hour standard isn’t just a marathon runner—they’re an average marathon runner.
Running a marathon in under four hours means you’ve maintained an average pace of at least 6.55 miles per hour for 26.2 miles—a badge that not only shows endurance, but also endurance. Demonstrates a good level of fitness and basic training.
Many marathoners choose this as a goal – the difference between a finish time of 3:59 and 4:01 is subjective, but important to many runners.
To avoid hitting the wall or getting injured while training, you need to put in the hours—that means at least three to four months of dedicated marathon training.
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Marathon under 4 hours – starting with what your actual marathon will look like and how pacing strategies will be used, then building a training plan to get you there Working backwards from
The average marathon runner starts very fast, manages to maintain a good pace for most of the race, then falls off in the last few miles.
26.2 miles is a long distance and our bodies are not normally adapted to running for that long. It should be expected that after three or four hours, your energy will begin to wane.
If you want to run a sub-4 hour marathon, the most comfortable pacing strategy is to run at a steady pace throughout the race.
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This means you will probably fall behind in the first half of the marathon, but it will serve you well later.
Okay, so we’ve decided that we need to train to be able to run at a steady pace for 4 hours, but what pace?
(This strategy also assumes that your marathon route is fairly uniform—if you have hilly sections or other challenges, you should factor them into your training and pacing strategy.)
To complete your marathon in 4 hours, you need to run at a pace of 9 minutes 9 seconds per mile, or 5 minutes 41 seconds per kilometer.
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Whether it’s hills, fatigue, bathroom stops, crowds at the start, or an old knee injury, something will likely slow you down at some point in your run.
If you allow 10 minutes of padding – so finishing in 3 hours 50 minutes if all goes well, your marathon pace would be:
The truth is, when aiming for a 4 hour marathon, I will constantly check my GPS and try to always stay within a few seconds per mile/km of 4 hour marathon pace.
It’s okay to go faster than that pace, but don’t go too fast – we just want to finish under 4 hours, right?
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And the last thing you want to do is spend energy early on that you really need later.
Okay, so we’ve determined how fast we need to run and that we’re going to run as close to a constant speed as possible, right?
Scroll to the bottom of the post to grab a copy of our sub 4 hour marathon training plan.
Here I will explain the elements of a training plan, the minimum recommended length of a training plan, and why a training plan is so good in the first place.
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The goal of my training plan is not only to maximize your mileage, but also to greatly strengthen your running base.
That’s why the starting mileage is higher than some of my other marathon training plans, which aren’t as focused on speed.
By mapping everything out at the beginning of your training, you’re giving your schedule some structure, allowing for a gradual increase in mileage and speed.
These are usually 3-7 miles (5-11 km) in length and run at 4-hour marathon pace (8:46 min/mile pace, or 5:27 min/km).
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In the first weeks of training it’s okay to be a little slow, but until about 8-10 weeks before the marathon you want to run it at marathon pace. These runs are what will really build your core running base.
Most people do this on weekends when they have free time. This should be done at a slow and easy pace – at which you can hold a conversation.
These runs allow you to gradually increase your maximum mileage. You’ll notice that in the training plan I provide, the longest run is about 21 miles or 33 kilometers.
Don’t worry—if you’ve been following the training plan, you’ll be conditioned to maintain your pace in those last few miles.
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For speed work, you can pick your poison: tempo runs, interval training, hill repeats…. Speed work helps you build your base speed up to that magical 4-hour marathon pace.
A tempo run involves starting at a slow, very easy pace and gradually increasing the pace for about 35 minutes until you are running faster than race pace (it should feel unbearable). You should peak, then spend the last 5-10 minutes slowing down. It’s best to do it with a friend.
Interval training means a mix of fast and slow running. Try this: Run at near max speed (90% of max) for 30 seconds, then go back to one.
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