Marathon running

[billfred]

I'm a marathon coach - PM me if you want, I've trained people for 5k up to the Boston Marathon and Ironman.

But what the others said is a good start.

Here's what NOT to do: overdo it at the beginning - I'd rather have you running outside than on a treadmill for sure. Start easy and slow and ramp up by about 10% mileage per week. Cross train cardio (something without any impact like swimming, biking or elliptical) at least once per week and always warm up thoroughly before any kind of hill/interval workout.

Invest in some good shoes as well and make sure your biomechanics are sound otherwise you're going to get hurt. Biggest mistake I see runners do is running too much too fast and getting a quick injury.

This is all way good advice.

More specific to time 8 minute miles are respectable; 7 minute miles are good, 6 minute miles are very good. Below that and you are in the "you should started running before" category.

 

[Cardinal Slin]

This is all way good advice.

More specific to time 8 minute miles are respectable; 7 minute miles are good, 6 minute miles are very good. Below that and you are in the "you should started running before" category.

Does this apply to 3km distance or 10km because isn't a thing of stamina added in to the equation?

Surely someone doing 3km can run at higher speeds knowing that he doesnt need to save as much energy to cover 10km?

 

[billfred]

Does this apply to 3km distance or 10km because isn't a thing of stamina added in to the equation?

Surely someone doing 3km can run at higher speeds knowing that he doesnt need to save as much energy to cover 10km?

Sure - not sure of good times on 3km as I have not run any of those races. Usually 5km is the norm.

In my prime, I could run 1 mile around 5:15. Would do 5km in about 6:20 miles and 10km in 7 minute miles. That is probably a pretty good number - add about 1 minute mile as you add the distance - 8 minute miles for half marathon and 9 minute mile for marathon. Those were all decent but not great times.

That has all gone to shit now as I am old and tired.