Like most things in life, “good” is subjective. But when we’re approaching marathons or other races, it’s always wise to have something to aim for. Elite runners might have dizzying expectations when it comes to pacing, while newcomers will just be desperate to finish it with all their limbs intact. But we’ve gathered together a bit of guidance as a starter for ten, so you can decide what your version of a good marathon time might be.
What’s a good marathon time?
There are quite a few variables when it comes to marathon times, not least the terrain and elevation. A trail marathon tends to have greater elevation, because the terrain is more undulating – and can sometimes even be mountainous – whereas generally road marathons are smoother and more consistent underfoot. If you’re training for a trail marathon, it’s recommended to aim for a finish time that’s 10 to 20 per cent slower than your road marathon pace, due to the varied terrain and elevation gain.
Let’s take a classic road marathon as a starting point, however, as they’re the most commonly undertaken organised marathons in the UK (and the world, for that matter).
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Recommended benchmark marathon times for different experience levels
Beginner: 4:30-5:30 hrs
Intermediate: 3:45-4:30 hrs
Advanced amateur: 3-3:30 hrs
Elite: Sub 2:30 hrs (men) / sub 2:50 hrs (women)
What’s the average marathon time for amateurs?
The average marathon finish time for men in the UK is around 4 hrs 21 mins, while the average for women is 4 hrs 48 mins.
For most amateur runners, a 4-hour marathon will be a common goal, averaging 9 mins 9 secs per mile, or 5 mins 41 secs per km.
What’s the average marathon time for elite runners?
The world record for the men’s marathon is 2 hrs 0 mins 35 secs, set by Kevin Kiptum at the 2023 Chicago Marathon. The women’s marathon record was set by Ruth Chepngetich at the 2024 Chicago Marathon.
How far is a marathon?
A marathon is roughly 26.2 miles or 42.2 kilometres.
How to work out what marathon time is achievable for you
Most organised marathons will have fairly consistent gradient and elevation, so a good starting point is to work out what your splits are. In running, a split refers to the time it takes to complete a specific portion of a distance, usually a single mile or km. If you average a pace of around 5 mins 40 secs per km, for example, you’re in with a chance of getting a 4-hour marathon under your belt. It’s worth remembering, however, that fatigue will hit in further through the race, so your pace may drop. Keeping that pace as consistent as possible should be your main aim of the race.
To achieve this, don’t fly off too quickly at the start, something that every newbie marathon runner will do, thanks to the excitement of the crowds and the rush of adrenaline. You’ll also need to remember your nutrition in longer races – perhaps stash some sweets or gels in your pocket to help give you a sugar boost when you’ve used up all your reserves.
If you’re able to keep a consistent pace over the distance, it’s then very easy to work out what your overall estimated marathon time will be, based on your splits.
If you're wanting to push your running to the next level, consult our round-up of the toughest marathon running events in the world – or you could try an ultramarathon or grab a bike and a pair of goggles and give an Ironman a go!
Top image credit: Getty Images