What is a good pace for a First time Marathoner?

Question

I am a Fairly good high school runner that is going to compete in my first marathon in about 2 months. I can keep a 6:20 for a 10 mile race and was wonder what would be a realistic goal for me to try and hit for this marathon? any advice for me would be awesome and greatly appreciated.

Answer 1

Congratulations on going for your 1st full Marathon.  Being it your first Marathon, you should concentrate on endurance, not speed.  Train smart with hydration, nutrition and a good running plan.  I have done many 1/2 Marathons, and my first full Marathon last fall.  It was quite an experience.  I was thankful that I was prepared.  Train what suits your schedule, train 3-5 days / week and take rest days  Here is a link of some schedules you could go by:

http://www.jeffgalloway.com/training/mar...

You will note that your running up to 26 miles and then tapering down.  This is a very important step in training and you will reduce the chances of injuries.  

another link with loads of information:

http://www.runnersworld.com/channel/0,71...

here you can calculate your schedule to what suits you and print it out (SMART COACH).  There are lots of articles (sidebar of website) that will help you train for your marathon.  

Don't forget to use ice on your sore feet and legs/eat protein and drink recovery drinks.  They really do help repair and recover your muscles.  GOOD LUCK in your first marathon!

Answer 2

Well your doing this marathon in the summer months which isn't so good.  Usually would try in fall or spring when weather isn't so hot.  I would take a guess by judging your 10 Mi. race time of 6:20 pace that you should shoot for about 6:45 to 7 Min. pace.  Make sure you work on a good long run about every 10 days in the next month and a half ..... try increasing by about 1 to 2 Mi. further each time out.  When training for your long runs don't go to fast but don't make it a walk in the park either (maybe like 7:30 to 8 Min. pace).  Hope this helps, Good Luck!!

Answer 3

You should not try to run your first marathon at your race pace for 10 miles, it is much farther than just 2 1/2 times the distance.

You need to be averaging 8 miles per day with one long run each week.

When you get to a month away you should do a 22 miler, and then taper down.

A realistic pace would be closer to 7:00 per mile for your first race.

Answer 4

That's pretty hard question to answer not knowing how much you train (how many miles per week), and how much you've done in the past.

1.  I storngly suggest an 18, 20, & 22 mile runs two weeks apart.

2.  Make sure you're doing minimum 30-35 miles per week.

3.  Start with the marathon date and work backwards on a schedule that lets you taper down during the last week with a full day off the day before the M.  Make your last long run of 10 miles a full week before M day.

4.  You need the long runs to understand a first M is about mind over matter.  Mental training.  Don't worry about speed on the long ones, just make the distance.

5.  Always run in the shade

6.  The prevailing theory once was to run the first six miles cautiously to warm up, then race the middle distance, and finish the last 6 with whatever you have left.  That was for seasoned marathoners.

7.   I suggest you plan on running no faster than 8 minute miles.  Again, without knowing your training thus far, it's really hard to say.

Good Luck