Running a marathon is known as one of the ultimate endurance challenges, both for serious runners and novices. Whether you are training for your first marathon or chasing your personal best, understanding average marathon times can help you set realistic goals, structure your training, and plan your fueling.

So, let’s have a look at how long it takes to finish a marathon, both for beginners and more advanced runners.

Whilst these are some of the average finishing times, they can vary widely depending on experience, training volume, pacing strategy and nutrition. For example, someone who takes energy chews and gels throughout their marathon might have a faster finishing time than someone who does not.

For more people, simply completing the distance is a huge achievement, as less than 1% of the global population completes a marathon in their lifetime. As training consistency improves and nutrition dials in, time goals naturally begin to drop.

The average marathon finishing time for men is 4:23:27 in the United Kingdom, with the average female finishing time being 5:00:39.

The marathon time you set is not just about fitness, as performance over the 26.2 miles is affected by several variables, which we will go through now.

Training & Conditioning:

• Weekly mileage and long-run consistency

• Strength and conditioning work

• Recovery and sleep quality

Pacing Strategy:

• Setting off too fast is one of the most common mistakes

• Even or negative splits tend to produce better results

• Heart-rate and perceived effort matter as much as pace

Nutrition and Fuelling:

• Muscle glycogen depletion is a major limiter beyond 90 minutes

• Carbohydrate intake before and during the race is essential for running nutrition 

• Electrolytes help maintain hydration and performance

Whilst training is incredibly important for a marathon, nutrition is a part that is often overlooked. By preparing your body with carbohydrates and natural foods, you can fully fuel it for the race. If you are looking for the right fuel for race day, check out our overnight oats and energy gels, ideal for pre-marathon prep and race-day consumption.

Whilst there is no single way to improve your marathon time, there are plenty of things that work hand in hand to shave minutes off your time. With smart training, controlled pacing and effective fuelling being the most important factors.

If you are serious about improving your marathon time, dialling in your nutrition can be a crucial difference maker. Why not try out our energy bars, which are filled with natural energy and carbohydrates, perfect for conserving effort when running.

If you’re unsure what to aim for, here’s a simple framework many runners use: