How to Run a Faster Marathon? COMPLETE GUIDE
Running a fast marathon is the best and most fun challenge for all athletes and sports lovers. It almost takes 4 hours and 20 minutes of marathon time.
On average, men take 4 hours and 20 minutes, while women take 4 hours and 45 minutes to finish the race. You are on the right platform if you want to run a marathon in less than 5 hours. But before reading this article, you must also know How to run a faster half marathon?
You will need to set certain goals if you want to run a marathon. Before guiding you on how to run a faster marathon, we will tell you why you must go for a marathon?
- If you want to stay active and healthy, a marathon is essential.
- In addition, it will relax your mind.
- Your stamina will increase.
Goals to set for a marathon:
You must set several goals for a marathon if you want to be perfect on race day. Following our tips, you will reach the endpoint before 5 hours.
How can you set a goal?
The most important question is whether you will set a personal record or need to finish it! If you want to beat the goal of the marathon, you must qualify for Boston Marathon first.
You must set the time goal first and then hit that goal. You must pick the right plan first. Suppose you want to finish the race quickly and head first, then you will not need to do speedwork.
First, you will need to check the last marathon pace. Before committing to a specific time goal, calculate the average mile pace. Not only this, but also calculate your pace at different stages. You must pick a reasonable pace first and then reach your goal.
Make sure what is your 5k and 10k pace for the race. Analyze the race performances but make sure that you multiply the previous race times for predicting the full marathon.
If you have not run the race before and want to run a marathon, start from the 5k and 10k races first.
Pick the training plan:
The very important question to keep in mind is how much time you would have as you are beginning to get trained for a marathon. There is a lot of dedication needed to get training for a marathon.
Several training plans are there for those who want to run 4, 5, or 7 days. Make sure to add one rest day as well.
18 weeks training duration:
For 18 weeks of training duration, the maximum distance run can be 35 miles, weekly mileage.
It will help you run a marathon on time and maintain the marathon pace. What thing will make you faster? Only running a mile after a mile is not enough; you will need to do several other training programs. Your goal marathon pace depends a lot on time.
Try running almost 35 miles per week. Many people think marathon training is building up miles and miles.
You will need to get stamina for running 26.2 miles on race day. If you want to run fast, you will also need to incorporate speed training. Below are the pieces of training that you will need to do to run a marathon:
There are varying non-uniform intervals in fartlek training where you will need to speed up and down. For example, you can run hard for almost 2 minutes, and then you will need to go for an easy run 3 times.
Then after that, run hard for 4 minutes. Make small points like running to the nearby tree, climbing up the stairs, and then walking slowly.
How to Run a Faster Marathon by Tempo Runs:
Training plans for marathons vary from each other. Depending upon your training plan, the tempo run can be changed.
The tempo run is slightly challenging and uncomfortable. Sometimes there are paces of 5k or 10k in a training run. You can do them at a projected marathon pace as well.
If you want to increase the endurance in marathon training by adding the intensity, then interval training can help you a lot. At top speed, run a set distance; similarly, at a slower pace, add a set distance. The most common intervals to add in the marathon training are 800 meters, 1200 meters, and 1 mile.
For improving your speed, you must run locals hills. Try to run up and down a hill again and again. You can also use a treadmill by setting it to incline for hill training.
How to Run a Faster Marathon by Pace Runs:
Do pace runs to boost more stamina to get prepared for the marathon.
Another essential training to do is strength training. It is the best training that is helpful for a time-based marathon. With this training, you can run fast and reduce the risks of injuries.
Building Muscle in marathon training plan:
Only running and training are not enough at all. If you want to finish a marathon, you must also build some muscle. We know that it is hard to lift the weights when you already run for 4 to 6 days a week.
But if you will target the muscle for strength and running, it can help you run at full pace on race day. In addition, building muscle can strengthen the body parts that help you run and keep you safe from injuries. You can easily improve marathon time by 30 minutes by building muscle.
You must ask as a professional and do the exercises for building muscles.
Essentials to know for How to Run a Faster Marathon:
How to run a marathon under 5 hours? You not only have to do exercise and do speed workouts but the right amount of food and energy is needed to fuel up your body. You will have to do some essentials for running a marathon. Below are the most important ones:
1. Drink Water:
You must keep reminding yourself that you have to drink enough Water to boost yourself. When will you know that you are drinking enough water? You must check the sweat rate to ensure you are drinking plenty.
You must weigh yourself before going on a race and after coming. Then calculate the difference to determine how much waste is lost in the form of fluid. After that, make sure to intake ounces of fluid from your body.
The sweat rate also changes by changing weather conditions, so you must adjust the fluids properly to the change in weather.
If you do not have an urge to go to the washroom after running or after 30 minutes of a race, it means that your body is facing dehydration issues.
2. Things to Eat:
Drinking is not the only thing that matters, but eating also matters. Below are some important tips to keep in mind when you want to run a marathon:
Before Going For Run:
If you are going for shorter runs, you need not worry about what you must eat. But if you are up to a long run, you must know what you should eat.
You must consume a relative amount of digestible carbohydrates, and do not forget to add proteins to your diet. Do not go for fiber-enriched foods and raw vegetables for 24 to 48 hours before the long run. Otherwise, your energy level will be reduced significantly.
Do at least one long run in the weeks leading towards the race day. It will help you figure out how you can easily shift the normal pre-race meal for your race day.
Things to eat during run:
When going for a long run, there are three essential things that you must have to intake. These are carbs, fluids, and salt. Many sports drinks have all these three ingredients as they are essential.
Try to intake something, whether solid or liquid, after covering four miles in the long run. But if taking food or drink keeps you sick or sapped, then you must try something else for the main race day.
There are many gels and cubes available for sporty people that help them in boosting their energy levels. You can try those.
On the main race day, don’t forget to bring the gels, food, and drinks that you like the best with you. Mostly, you will not find the things on the spot that you prefer to eat or drink. So, bringing yours from home is the best option.
You must practice hydration and nutrition first, as your marathon depends greatly on it. If you want to cover it on time. Then looking for your diet is quite essential and also useful for you. Improve marathon time by an hour, and do not forget to eat the best.
Frequently Asked Questions
It takes 4 hours and 20 minutes for males and almost 4 hours and 45 minutes for females to finish the marathon.
A person can increase stamina by:
- Doing regular exercise
- Maintaining Diet
- Running daily
It depends on your stamina; if you have enough stamina, you can finish a marathon within 4 hours.
If you want to learn how to run a faster marathon, you must know first how to run a half marathon. The step to step training can surely help you a lot. In addition, you must also know how to calculate running pace for running perfectly on race day!