How many 5k in a marathon

While the answer to your question might seem short with the links I post below, some of them are deep dives into the subject. Items focus on proper technique, how long, how far, and run-walk strategies to ease you into running.

I have many more posts that focus on new runners including 5k, 10k, half marathon, and soon marathon training plans. Some of you might already be ready to run the 5K so you can skip the 1-mile training.

This all depends on your physical fitness level. You can grab most of my free plans here:. Half marathon walking training plans complete with pacing charts. Save my name, email, and website in this browser for the next time I comment. Note that this depends on the heat, of course—always have an idea of what the weather will be like in your area during training and actual race day, and be sure to hydrate at least once. In fact, this may seem a bit backward, but this distance is actually considered to be in the red zone when it comes to effort level.

On a scale of 1—10, people consider it to be a 9—10 10 requiring the most effort. This is because most runners try to sprint a 5k and push themselves throughout the entire race. Remember, a big part of your plan will be about your pacing. Break things down into manageable chunks by selecting a goal time and figuring out your average minute per mile pace. In the beginning of the race, aim to stay within 5—10 seconds slower than your chosen goal pace, per mile. Then, try getting up to and maintaining the goal pace for mile number two.

Your plan for the final mile—and only the final mile—should be to run faster than you have until now , or at least stay at the same speed. Now bear with us, because these numbers will change as we go from a 5k to a marathon. Your strategy will be essentially the same for a 10k as it was for a 5k—but with different calculations.

Adequate practice and superior planning is likely to get you the optimal results. This run is 6. A 10k lands in the borderline orange range between an eight and nine on the exertion scale. As you graduate from the 5k distance and begin training for a 10k, the structure of your training plan will become a little bit more involved.

We recommend you train for this distance for eight weeks to allow yourself time to rest and recover when necessary. Cross-training workouts are any aerobic exercise other than running, such as swimming, biking, walking, or yoga. Active athletes who cross train improve their performance and are less likely to get injured. Your water consumption for this race should be every mile or every other mile.

Despite the effort scale we discussed, you will need to drink more during this race than during a 5k to help avoid injury. Since you will be running for longer, your body will need to be hydrated to prevent muscle tears, tiring out prematurely, heatstroke, and more. Although this distance is double a 5k and hydration is key, the water stations located along the race course should provide plenty of H2O—no hydration belt necessary.

Similar to a 5k, the strategy for your pacing here is to refrain from starting too fast. Remember to always start in a thoughtful, calculated way. Part of the reason you are training beforehand is to measure yourself. Take the same general plan you had for your 5k and figure out your average minute per mile. Use this pace as a goal for each mile and keep things fairly even for the majority of the race.

You should start out a little slower in the beginning. Then, gradually increase through the middle. That means at mile three and four you want to be running a bit faster than you did when you began the run. In the last mile or so, pick up the pace. While training to run Long runs will be your hardest workouts that require the most preparation. If this is your first half-marathon, we highly recommend you give yourself 16 weeks to build up to 12 miles your furthest long run.

Make sure you properly fuel the night before, morning of, and during your long runs—this is a great time to test out different energy gels for race day! Never underestimate the importance of sticking to your training plan as much as possible and getting all the right practice in—especially with your long runs. On that note, if you are suffering from an injury or recovering from a cold or other illness, do not push yourself.

Your immune system is already working hard to heal and adding the stress of workouts will not help you get back to your training any sooner.

If you are able, consider taking easy walks or doing a restorative yoga session instead. Above all, listen to your body and give it the time it needs to recover. Plan to have an intake of — calories each hour of your run to give your muscles and the rest of your system what it needs to keep going.

The modern marathon distance became Today, all official marathons are The oldest marathon in the U. Other marathons ensure their courses are certified so runners can use their times to qualify for the Boston Marathon.

The marathon has been an Olympic event since , when it began as a men's medal competition. It took nearly a century for a women's marathon to be added to the Olympics; the women's competition did not begin until If you want to train for a marathon, it's important to follow a training schedule so you're properly prepared for the race, avoid getting injured , and feel confident when you get to the starting line.

Having a training schedule to follow will also keep you motivated during the 4 to 5 months that you'll need to prepare for the race. With a well-designed plan, you will steadily increase the distance of your long run of the week, then taper your mileage in the last couple of weeks.

This training period also allows you to practice good race hydration and snacks to keep your energy up during the race. You will also learn what shoes, socks, and other running equipment you need to avoid blisters and chafing and feel more comfortable during long runs.

These training plans can help you prepare to complete those Remember to consult your healthcare provider before starting any new exercise regimen. To estimate what time you can expect for your marathon, use a pace calculator. Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you. Sign up and become a better runner today! Why is a marathon Updated August 22, Your Privacy Rights.

To change or withdraw your consent choices for VerywellFit.