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Across the board, most people finish a marathon in 4 to 5 hours, with an average mile time of 9 to 11.5 minutes. A finishing time that’s under 4 hours is a real accomplishment for everyone other than elite runners, who can finish in around 2 hours.
10 miles per hour
So it’s not only about energy or strength but more about the practice. If you have not been practising from sometimes long then it would be quite a job for you to walk 25 km in 4 hours.
Elite athletes follow a rigorous training plan and are capable of achieving an impressive pace over the 13.1 mile distance of a half marathon. For men the average time to run a half marathon is around 1:10-1:30 minutes, and for women around 1:20-1:40 – that’s over 8mph!
Despite the half marathon’s ever growing popularity and accessibility, finishing one is still a big deal for any runner—because it’s nearly impossible to fake it for 13.1 miles. You’ve got to train diligently and have the discipline to execute your race day plan.
Half marathon training can be conveniently fit into most schedules. To run a comfortable half marathon, 20-25 miles a week is recommended which can be split into 4 or 5 runs per week. This is much more manageable than marathon training, which is why more people train for and participate in half marathons.
Minor injuries Thankfully, injuries are uncommon in half marathon runners. But you might experience lower body issues, including shin splints, plantar fasciitis, or muscle pain to your calves, hamstrings, or quads. Muscle aches can be treated with rest and gentle stretching.
The 20K run (20 kilometres, or approximately 12.4 miles) is a long distance foot race. It is a rarely held race that is not recognized as an Olympic event.
Your optimal long run pace is between 55 and 75 percent of your 5k pace, with the average pace being about 65 percent. From research, we also know that running faster than 75% of your 5k pace on your long run doesn’t provide a lot of additional physiological benefit.
Your finish time will depend on many factors, but the average finish time is around two hours. The elite Olympians finish in about one hour while the slowest runners normally stroll in around four hours.
A 7km run of 22 – 23 minutes would be hot,. 24–26 very good. A ”good” time would be under 40 minutes, and especially if you are over thirty-five years old, under one hour would be respectful.
For our level and on the courses we ran, below 30 minutes was a great time. Most who were considered good finished in under 32 minutes. There would be occasional outliers finishing in >35 minutes or <29 minutes, but that was rare.
He should run no more than every other day and mix additional exercises into the equation. Running daily especially for someone overweight is extremely hard on the knees. He should be sure to exercise however and would recommend something less hard on the joints on his off running days.