Average Marathon Time (and How To Crush Your Goals)

The average marathon time is approximately 4 hours and 21 minutes. Men typically finish the 26.2-mile distance in about 4 hours and 13 minutes, while women often complete it in around 4 hours and 42 minutes.

Many view completing a marathon as the pinnacle of physical health and fitness. Long-term marathon running, particularly in women, is linked to low coronary plaque formation, indicating a healthier heart. (1)

As a veteran personal trainer, I have helped many beginners run their first marathon. I’ve also helped elite runners improve their 42.19-kilometer run time with advanced training techniques. 

In this article, I take you over everything you need to know to boost your average marathon time while limiting overtraining and injury risk.

This isn’t just about crunching numbers. It’s about understanding the heart and soul of a marathon, appreciating the personal narratives etched onto every finish line.

Why Knowing the Average Marathon Time Matters

Running a marathon is the ultimate test of endurance and can be incredibly exhausting. Many people cannot run the total distance in one go and end up walking a significant chunk of the race.

Here’s how knowing the average marathon time can help with your running journey:

Goal Setting

Running your first marathon can be overwhelming. 

I see so many people start training for their first marathon without any clear plan and breaking the audacious goal into smaller, more achievable targets. This mistake can result in a lot of wasted time and suboptimal performance. Beginning with a well-defined goal helps fine-tune your training and gives you a clear path. 

Beginners should work with an experienced coach to arrive at a realistic goal and develop a training program. Knowing the average marathon times can help determine your objective, considering your training experience and fitness levels.

Training Guidance

Each individual needs varying help and guidance to run a marathon. Knowing the average marathon time and how you stack up against your peers will help your trainer structure your workouts for the best results.

Benchmarking Progress

Being familiar with the average marathon time allows you to compare your performance with others at the same level. 

That said, avoid being obsessed with comparing yourself to others, as it can lead to frustration and demoralization. Use the average marathon times to gauge your performance.

Community Forming

Running is one of the most popular sports worldwide. 

You might find several running clubs in your neighborhood. Some of these clubs cater specifically to runners of similar experience levels. Running with people with a similar average marathon time can create a sense of belonging. 

I highly recommend my clients join a running club, as it leads to accountability and ensures they stay committed to their goals. 

Average Male Marathon Running Times

According to Running Level, a site dedicated to recording running performance for different distances, here are the average running times for males of different ages and experience levels: (2)

Age	Beginner	Novice	Intermediate	Advanced	Elite	WR
10	05:55:27	04:59:17	04:17:13	03:45:50	03:22:31	02:25:35
15	05:07:36	04:19:00	03:42:35	03:15:26	02:55:15	02:05:59
20	04:57:01	04:10:05	03:34:56	03:08:42	02:49:13	02:01:39
25	04:57:01	04:10:05	03:34:56	03:08:42	02:49:13	02:01:39
30	04:57:01	04:10:05	03:34:56	03:08:42	02:49:13	02:01:39
35	04:58:40	04:11:28	03:36:07	03:09:45	02:50:09	02:02:19
40	05:06:20	04:17:56	03:41:40	03:14:37	02:54:32	02:05:28
45	05:19:00	04:28:36	03:50:50	03:22:40	03:01:45	02:10:39
50	05:32:54	04:40:18	04:00:54	03:31:30	03:09:40	02:16:21
55	05:48:05	04:53:05	04:11:53	03:41:09	03:18:19	02:22:34
60	06:04:42	05:07:05	04:23:55	03:51:43	03:27:47	02:29:22
65	06:23:00	05:22:29	04:37:09	04:03:20	03:38:12	02:36:52
70	06:43:14	05:39:31	04:51:47	04:16:11	03:49:44	02:45:09
75	07:10:54	06:02:49	05:11:49	04:33:46	04:05:30	02:56:29
80	07:55:36	06:40:28	05:44:10	05:02:10	04:30:58	03:14:48
85	09:07:48	07:41:15	06:36:24	05:48:02	05:12:06	03:44:22
90	11:11:23	09:25:18	08:05:50	07:06:33	06:22:30	04:34:59

Average Female Marathon Running Times

These are the average marathon finish times for females:

Age	Beginner	Novice	Intermediate	Advanced	Elite	WR
10	06:42:48	05:45:13	05:00:40	04:26:36	04:00:47	02:42:27
15	05:58:13	05:07:01	04:27:24	03:57:06	03:34:08	02:24:28
20	05:34:34	04:46:45	04:09:44	03:41:26	03:20:00	02:14:56
25	05:32:25	04:44:55	04:08:09	03:40:01	03:18:43	02:14:04
30	05:32:25	04:44:55	04:08:09	03:40:01	03:18:43	02:14:04
35	05:33:44	04:46:02	04:09:07	03:40:53	03:19:30	02:14:35
40	05:40:32	04:51:51	04:14:12	03:45:23	03:23:34	02:17:20
45	05:53:50	05:03:15	04:24:07	03:54:11	03:31:31	02:22:42
50	06:14:41	05:21:08	04:39:42	04:08:00	03:43:59	02:31:07
55	06:39:36	05:42:29	04:58:17	04:24:29	03:58:52	02:41:09
60	07:08:03	06:06:52	05:19:31	04:43:19	04:15:53	02:52:38
65	07:40:52	06:35:00	05:44:01	05:05:02	04:35:30	03:05:52
70	08:19:08	07:07:48	06:12:35	05:30:22	04:58:22	03:21:18
75	09:04:41	07:46:50	06:46:36	06:00:31	05:25:36	03:39:40
80	10:14:28	08:46:38	07:38:40	06:46:42	06:07:19	04:07:49
85	12:15:56	10:30:45	09:09:21	08:07:06	07:19:56	04:56:48
90	16:10:52	13:52:06	12:04:43	10:42:35	09:40:22	06:31:33

U.S. National Average Marathon Time by Age

This is what the average marathon time for Americans looks like:

Age	Finish Time
0 to 20	4:34:00
20 to 30	4:30:00
30 to 40	4:24:00
40 to 50	4:24:00
50 to 60	4:34:00
60 to 70	4:50:00
70+	5:40:00

Factors Influencing Average Marathon Time

Here are the most critical factors that can impact your average marathon time:

Age

Most runners peak between their 30s and 50s. 

Athletes experience a decline in their performance with a loss of muscle density and cardiovascular efficiency. Many runners also start experiencing muscle and joint inflammation with age, which hits their average marathon time. 

You must adjust your training and marathon running frequency with age to limit injury risk and increase longevity.

Gender

Men generally clock faster marathon times than their female counterparts.

The faster pace can be credited to more muscle mass. Plus, larger heart and lung sizes can improve running performance by delivering more blood and oxygen to muscle cells throughout the body. 

However, performance differences because of gender can vary depending on the individual. 

Elite female runners can register faster marathon times than intermediate male runners. Training can help improve your fitness levels, which can boost running speed and also recovery. 

Experience Level

You can expect your speed and endurance to improve as you gain more running experience.

Your body will adapt to the demands of long-distance running with each training session, which can prepare your central nervous system (CNS) for longer runs. It will also help build a stronger mindset, which is non-negotiable for running a marathon.

Course Difficulty

No two marathons are the same.

The Berlin, Chicago, Tokyo, and London marathons are considered the easiest marathons, whereas The Great Wall Marathon in China is the most challenging due to the course difficulty. 

The course difficulty will dictate your pacing strategy, which can impact your average marathon time.

Don’t try to repeat your previous marathon performance in the next race. Some marathon courses might have more uphill climbs than others, or you could be facing more headwinds due to the weather conditions. 

Treat each marathon as a new opportunity and adjust your expectations accordingly. 

Check Out: Calories Burned Running Calculator

Using Average Marathon Times as a Benchmark

Knowing the average marathon time is just the first step. It is how you use it that will make all the difference. Let’s dive into how people of different experience levels can use average marathon times:

New Runners

Here are three ways a newbie can use the average marathon time data:

Motivation

I can see the eyes of my beginner clients light up when I show them the average marathon time benchmark chart. 

It shows them what is possible if they commit to a tailored running program. Once you know the average marathon time, you can use an online running pace calculator to determine your ideal running splits.

Remember, use the numbers listed under the appropriate experience level. 

Picking the number under a more advanced experience level might sound and feel motivating, but it can lead to exhaustion and increase the risk of injury. 

Training Guidance

Once you know your current running speed and the average split time for running a marathon, reverse engineer your ideal mileage and training intensity. 

However, ensure you’re not adjusting your training goals in each session. I recommend waiting at least two weeks before making substantial changes to your plan. 

Managing Expectations

Many runners quit running without competing in a marathon. 

Being aware of the average marathon times helps you set realistic goals. It puts into perspective the running capabilities of people at different experience levels. Although you might have started running aiming to break Kelvin Kiptum’s 2:00:35 marathon record, it won’t likely happen in your first or even 10th marathon.

Experienced Athletes

Advanced athletes can use this benchmark to assess and improve their performance.

Assessment

Elite athletes trying to improve their running performance should compare their marathon time to those of their age group, gender, and experience level. 

Do this over an extended period to check if you’ve been consistently under or overperforming. If it is the former, you must determine where you are lagging and take the necessary steps to fix the shortcomings.

Averages are incredibly potent for highlighting weak spots in your training.

Targeted Improvement

Once you know where you lag, develop a training program to plug the gaps in your performance.

Experienced athletes usually use a mix of sprints, tempo, and longer runs to improve their overall running performance. 

Break Through Plateaus

One of my running clients was stuck on the 4:28:00 mark for over a year. Knowing this number and his running experience helped me design an appropriate running plan for him that eventually helped him break through the overhead ceiling.

Also Read: What is Considered a Good Mile Time

Limitations of Average Marathon Time

I have been raving about the average marathon time throughout this article. However, I must admit that it also has a few drawbacks:

Discounts the Individual

The average marathon time numbers follow the one-size-fits-all approach. 

These charts don’t account for genetics, physical fitness levels, psychological factors, and race day conditions, which can all influence the running time. 

Can Lead To Discouragement

Looking at the average marathon time chart can be overwhelming for many, especially beginners.

Running 26.2 miles in four and a half hours can be intimidating unless you know how to segment your training. 

Furthermore, many runners feel like failures when they fall slightly short of the average for their age and experience level. 

Remember, the average marathon time is a tool and not a rule. 

Use these numbers as a reference as you progress in your running journey. Don’t hesitate to seek a professional’s help if you are stuck at a particular point.

Tips for Improving Your Average Marathon Time

Use the following tips to boost your marathon time and establish a new personal best:

So, how do you estimate your personalized marathon time? Let’s explore three avenues:

Structured Training Plan

If your goal is to perform better than the average, you must follow a structured training program that balances long runs, speedwork, and rest days. 

Following a balanced training plan optimizes your performance while limiting injury risk. A couch to 5K plan might work for most people, but generic online marathon training plans are usually ineffective as they don’t cater to your unique strengths and weaknesses. 

Strength Training

Contrary to what most people think, strength training is incredibly useful for runners.

It ensures you maintain a high muscle mass, which can improve your average marathon time. I recommend my clients focus on training their lower body (glutes, hamstrings, calves, and quads), as it can improve their running economy and reduce injury risk. 

You must start each training session with a 5 to 10-minute warm-up routine comprising dynamic stretches and end with a 5-minute cool-down routine that involves static stretching. 

Nutrition and Hydration

Remember, you cannot outrun a bad diet. 

Eat a high-protein diet to ensure your body has enough nutrients to rebuild the broken muscle tissues. Also, drink at least a gallon of water daily to avoid the risk of dehydration. Heavy sweaters should add an electrolyte supplement to their water to meet their daily mineral and vitamin needs.

I recommend prepping a week’s worth of meals on a Sunday. This reduces the risk of eating junk food when you are starving and don’t have access to healthy food.

Mental Prep

Running a marathon is as much a psychological challenge as it is physical. 

While running, practice positive self-talk. I also encourage my clients to run early in the morning (around 5 a.m.) to build mental resilience.

Bonus Tip: Join a Running Club

I cannot emphasize enough the importance of joining a running club to improve your running performance and average marathon time. Folks who don’t have a running club in their city can join a virtual one. 

Many groups also assign you a running buddy with whom you must check in each week. However, ensure your running buddy is at the same experience level as you. Sometimes, more advanced runners cannot connect with a beginner runner’s problems.

Conclusion

A marathon demands more than just physical strength and endurance. It will test your mental fortitude and your pain threshold. I highly recommend enrolling for a marathon if you want to test your grit, determination, and perseverance. 

Remember, use the charts provided in this article as benchmarks. Don’t compare yourselves to others and beat yourself down if you can’t hit the average for your age and experience levels. Running performance improvements can take time. 

If you have any questions about the average marathon time or running your first marathon, drop them in the comments below, and I’ll be happy to help.

References

1. Roberts, W. O., Schwartz, R. S., Kraus, S. M., Schwartz, J. G., Peichel, G., Garberich, R. F., Lesser, J. R., Oesterle, S. N., Wickstrom, K. K., Knickelbine, T., & Harris, K. M. (2017). Long-Term Marathon Running Is Associated with Low Coronary Plaque Formation in Women. Medicine and science in sports and exercise, 49(4), 641–645. https://doi.org/10.1249/MSS.0000000000001154
2. Martyn, T. (2013). Marathon Run Times By Age And Ability – Running Level [Strength Level]. Retrieved from https://www.runnersworld.com/runners-world/content/article/2682720-marathon-run-times-by-age-and-ability

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