How to Predict Your Marathon Time

A combination of steps helps you understand what you can anticipate for your marathon time - a necessity when it comes to helping you pace yourself and set a realistic goal.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Running Clothes
• Running Shoes
• Running Socks

1. Race intermediate distances. This will give you an idea of how to predict your marathon time.

2. Predict your marathon time with these general formulas: Divide your 5K race pace by .85; divide your 10K race pace by .88; divide your half marathon race pace by .95.

3. Use pacing tables and charts in running books.

4. Study the course. Adjust your predicted time for a hilly course. Even if there are downhills, you do not entirely make up the energy you expend running uphill.

5. Take the average of your long-run training pace. This gives you an idea of what you can hold over the marathon distance.

6. Ask an experienced marathoner, or a veteran who runs near or with you, what you might expect to run.

Tips & Warnings

• Be prepared to scale back your time if the weather is windy or hot, and even more so if it is hot and humid.
• Err on the side of running too slow rather than too fast. It is better to surprise yourself with a better time than it is to put pressure on yourself to meet a too-difficult standard.
• Use common sense. Drop out if you feel dizzy due to hot weather, or if you are injured. Seek medical help.
• If you have any condition that could impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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