The marathon is a long-distance endurance race that requires runners to complete up to 42195 km of track. For runners who are new to marathons, it is important to know the pace of a marathon because it can help you develop a sound training plan and race strategy. So, what is the average pace of a marathon?This article will explain it in detail for you.
First, we need to understand what pace is. Pace refers to the time it takes to cover a certain distance and is usually measured in minutes kilometers or minutes miles. For marathons, the pace of a good professional runner is usually around 3-4 minutes per kilometer, which is about 17-21 minutes per mile. However, for runners who are new to marathons, such a pace may be too harsh, so you can develop a reasonable training plan and race strategy according to your actual situation and ability.
In the actual race, the pace of a marathon can be affected by a variety of factors. For example, track conditions, weather conditions, race strategy, etc., can affect the pace. In addition, the fitness status, training level and technical characteristics of different competitors can also affect the pace. Therefore, when formulating a race strategy, players need to arrange the pace reasonably according to their actual situation and ability.
Pace is also a very important indicator during training. With a reasonable pace training, the endurance and speed levels of the competitors can be improved. For example, cardiorespiratory fitness and endurance levels can be improved through long jogging and aerobic exercise, while speed and explosiveness levels can be increased through short brisk runs and interval training.
In conclusion, the pace of a marathon is a very important indicator that can help runners develop a reasonable training plan and race strategy. For runners who are new to marathon, they need to understand what the pace of the marathon is in general, and formulate a reasonable training plan and race strategy according to their actual situation and ability. During training, you need to focus on pace training and improvement to improve your endurance and speed levels.
In addition to individual differences and training conditions, there are the following factors that can affect the pace of a marathon:
Heart rate: Heart rate is a manifestation of the body's tolerance to the current exercise intensity, and keeping it at 60 to 80% of the maximum heart rate can put the body in the stage of efficient fat burning.
Physical state when running: Everyone has their own rhythm when running, breathing, pace, etc. are also different, and they should keep their breathing as smooth as possible during the process of running. At the same time, ensure that there is no dizziness and chest tightness during the running process, indicating that the running speed is relatively appropriate.
Physical condition after running: On the second day after running, if you are tired, have muscle aches, and have an elevated morning pulse, it may be that the running speed is too fast, and you should reduce your pace appropriately.