Your first marathon isn’t just about race day—it’s about the transformation you’ve undergone through months of training. The hundreds of miles you’ve run, the challenges you’ve overcome, and the lessons you’ve learned all lead up to those final 26.2 miles. While it’s tempting to focus on achieving a certain finish time, your first marathon should be a celebration of the entire journey, regardless of what the clock says.
What Does Success Look Like for a Beginner?
For a first-time marathoner, crossing the finish line—regardless of time—is an achievement in itself. Jess Movold, a running and strength coach based in Austin, Texas, emphasizes that beginners shouldn’t obsess over time goals. “You should not go into your first marathon with a specific time goal,” she explains. “It’s a completely new experience, and it’s hard to predict how you’ll handle the challenges that come with such a long race.”
But for those who thrive on structure, setting goals can still provide a sense of purpose. As Nike Run Coach Jes Woods puts it, “You want to be purposeful and have a little bit of focus.” Even so, first-timers should approach these goals with flexibility.
Reality Check: The Average Marathon Finish Time
In the age of social media, it’s easy to feel pressure from the impressive finish times posted by others. But in reality, the average marathon finish time may surprise you. According to a study by Run Repeat, which analyzed data from over 19.6 million marathon results worldwide, the average marathoner finishes in 4:32:49, with an average pace of 10:24 per mile. For men, the average finish time is 4:21:03, while for women, it’s 4:48:45.
Hopefully, this data can put some of the social media “highlight reels” into perspective, reminding you that everyone’s marathon journey is unique.
Setting a Realistic Marathon Goal Time
If you’re eager to set a goal time, there are tools and methods to help you estimate a reasonable range. Online pace calculators can provide an estimated marathon finish time based on your average mile pace. For a more personalized approach, Woods suggests using your longest training run—ideally, a 20-miler—as a benchmark.
Movold offers a helpful tip: “Take your pace for that 20-mile run, add 10 seconds in both directions, and extend that to 26.2 miles.” For example, if you ran a 10:00-minute pace for 20 miles, you might aim for a marathon finish time between 4:18:00 and 4:33:00. To keep things simple, round it up to a broader range, such as 4:15:00 to 4:45:00. This way, you have room to account for the unexpected—whether it’s stopping for a water break or hugging family at mile 20.
If your training runs feel slower than your race pace, you can subtract 45 to 60 seconds from your long-run pace to set a realistic goal. For example, if you’re consistently running a 10-minute pace on your long runs, your race pace might fall between 9:00 and 9:15, which translates to a marathon finish between 3:55:00 and 4:05:00.
Why Finish Time Shouldn’t Be Your Only Focus
While a time goal can provide motivation, it shouldn’t be your only metric for success. As Woods wisely notes, focusing solely on the finish time can lead to unnecessary disappointment. “I don’t ever want a first-time marathoner to feel disheartened just because they didn’t hit some arbitrary time goal,” she says. “Finishing a marathon is an incredible accomplishment in itself.”
The problem with focusing solely on time is that it turns the marathon into a black-and-white experience—either you succeed by hitting your goal, or you fail if you don’t. This mindset can rob you of the many other victories you could celebrate along the way. As Movold points out, “There are so many personal victories in a marathon that have nothing to do with your finish time.”
Setting Non-Time-Based Goals
To ensure you enjoy your first marathon regardless of the clock, consider setting three non-time-based goals. These goals will help you feel proud of your accomplishment, no matter what the finish clock says.
1. Imagine the Finish-Line Feeling
Think about how you want to feel when you cross the finish line. If your goal is to feel triumphant and joyful, your race strategy will be different from someone who wants to give it everything and finish with nothing left in the tank. Knowing the emotional outcome you’re aiming for can shape how you approach the race.
2. Focus on Mental Strength
Marathons are as much a mental battle as a physical one. A great goal could be about how you handle the inevitable tough moments. Movold encourages runners to aim for mental resilience. “My favorite goal is to successfully talk yourself through a tough moment,” she says. Whether it’s using positive self-talk, taking a quick walking break, or teaming up with a fellow runner, the goal is to overcome challenges without giving up on yourself.
3. Master Your Race Pacing
Another excellent non-time-based goal is to focus on pacing. Woods suggests aiming for a negative split—running the second half of the marathon faster than the first. This strategy is how many world records are set and can be an achievable goal for any runner. Alternatively, you could aim to minimize walking breaks, or only walk through water stations.
Your First Marathon
Your first marathon is a blank slate, full of opportunities for learning and growth. “So many things can happen during your first race, and it’s all one big learning moment,” says Woods. Instead of getting discouraged if you don’t hit a specific time goal, embrace the unpredictable nature of the race and appreciate the many facets of the experience.
Once you cross the finish line, you’ll have a better sense of your capabilities, preferences, and areas for improvement. Movold encourages runners to reflect: “Afterwards, you have the chance to think, ‘What did I do well? What can I improve? Do I want to try again?’” With a first marathon under your belt, you’ll have a frame of reference that can guide you in setting more precise goals for future races.
Let Time Motivate, Not Defeat You
While time goals can provide motivation, don’t let them define your marathon experience. Remember that the true victory lies in the journey—the miles of training, the mental breakthroughs, and the personal growth along the way. Whether you finish in four hours or five, you’ve accomplished something extraordinary. Let your first marathon be a celebration of all the effort you’ve put in, and use it as a stepping stone for even greater achievements in the future.
