The marathon may look like a slow long run, but looking at the splits it means super-fast 5km runs. That was by another Kenyan, Samuel Wanjiru when he clinched gold in Beijing in To run a fast marathon, you need to have the ideal conditions, the right pacing, physical and mental strength, and endurance.
When the Rio and Tokyo gold medallist Kipchoge recorded a WR of for the marathon in Berlin it went down to running each kilometre in 2 minutes 53 seconds. The average finish for a recreational runner for the 5km is around 30 minutes. While chasing the record Kipchoge hit the 5km mark in 14 minutes 24 seconds. Now imagine running the 5km in a blazing 14mins and 24 secs pace, eight and half times, to finish your race? For a championship race like the Olympics, since there are no pacers, the race is often slightly slower.
Kipchoge's winning time in Sapporo was , a couple of minutes slower than the Olympic record of To put this into perspective, the is what an average city or park runner targets on a very good day for his 5km, yet elite marathoners take the same time to cover double the distance. So, to do a marathon in the pace a marathoner has to do his 5km runs in 14 minutes 50 second eight times in a row.
Can you keep up? Find out where to watch all the action at the Tokyo Olympic Games live by clicking here. Your pace is based on factors like your current level of fitness. You can improve your running pace by participating in high-intensity interval training HIIT or speed workouts. Try performing them on a track near your home. Sign up for a local 5K race or two to stay motivated to improve your time.
Never push yourself to the point of total exhaustion. Always check with your doctor before starting any new running workouts. We know running is good for you. But how many calories does that sweat session help you burn? It turns out the answer depends on you. Strengthening key muscles with these exercises will improve your running technique and help you avoid injury. Stretching before you run can help prevent injury. Learn about the most crucial muscle areas for runners, along with stretches to keep them healthy.
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Speeds Improving speed Pacing Stay safe Takeaway Average running speed Average running speeds, or pace, are based on a number of factors. Speed by distance. Sex Race distance Average pace per mile 1. How to improve speed. Pacing tips.
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