How Fast Is 2 Hour Marathon Pace? (2023)


I attempt to run at sub 2 hour marathon pace to see for how long I could keep up with Eliud Kipchoge during a marathon. Do you like my videos and want access to bonus videos, training programs a podcast and more? CHECK OUT MY PATREON PAGE:

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How fast is the best marathon runner on earth running a marathon, and for how long would I be able to keep up with him at that pace? That is what I will be finding out today.

Elliot gibshog is the greatest marathon runner of all time.

Back in 2019 he became the first human in history to run the legendary marathon distance of 42.195 kilometers in under two hours.

He did it with alternating pacers and not in a race.

So the record is not an official world record, but he still ran 26.2 miles under two hours, and that is just insane to start.

To put it a bit into perspective.

5K is a distance.

Many of us can relate to and an average recreation runner will finish.

Uh 5k in about 30 minutes and when elliot kip shogi runs a sub two-hour marathon.

He has a 5k split time of 40 minutes and 13 seconds.

I mean if you can run one 5k in 40 minutes and 13 seconds.

I would say that you're a really good runner in the shape I am today.

I can maybe do a 5k in about 15 30.

So I could for sure not follow him for five kilometers, but that begs the question for how long could I keep up with him on a marathon race? So in order to further understand the insane level he's at, I thought it would be very interesting to test this to make it easier to keep a consistent face.

I must try to hang on for my dear life.

I will do this on the treadmill.

When kip sugar ran his sub two hour marathon in vienna, he did it in one hour, 59 minutes and 40 seconds, which gives an average speed of 21.2 kilometers per hour.

It's a bit easier running on the treadmill compared to running outside, because you have zero wind resistance so to adjust a bit for that.

I will be running at 21.5 kilometers per hour, but before I turn up the speed to almost the maximum speed of this treadmill, I will of course need a decent warm-up to get my legs ready for this pretty brutal challenge.

Okay, warm I've done and I'm starting to get a bit nervous, because I know this will be brutally tough, because I will do my very best to stay on that treadmill for as long as physically possible, and I have a goal to stay there for at least six minutes, which I think will be possible, but it will be super hard, but yeah, I'm just curious to see for how long I could follow uh kim show again.

It would be really cool to say that I can follow, keep shooting for at least six minutes during a marathon.

Before I start my attempt, I will change into this used the nike alpha vice when kip short did his sub to our marathon.

He did it in a prototype of this use, and this use has a really stiff carbon plate inside of them, and it also has this midsole material that is really soft and bouncy, and these things together should give you a really good energy returns, simply meaning that you should be able to run a little bit faster in these shoes.

So at least I will get the help of these super shoes, but even with these shoes, I will have no chance whatsoever to stay on that treadmill for two hours, but it should help probably help me stay a couple seconds longer at least okay 21.5 kilometers per hour.


Let's do this thing starting this test.

I had hoped that at least for a little while I would find the pace comfortable, so I don't have to struggle already in the first minute and I was actually positively surprised by how good I felt so.

I just tried running in a relaxed manner and thought that staying on the treadmill for six minutes for sure should be possible.

While I'm closing in on the three minute mark here, I thought I would talk a bit about how the marathon world records have progressed over the years in 1908.

It was two hours 55 minutes and 18 seconds, and that I actually think that I could have beat them today, but already in the 1950s, the time started getting good 1956.

The world record was 2 hours, 17 minutes and 39 seconds in the early 2000s.

The times were getting closer to that 2 hour, mark with a world record of 2 hour, 4 minutes and 55 seconds, and the current official world record that kip shogi ran with no alternating pacers was set in berlin in 2018 and is 2 hour, 1 minutes and 39 seconds.

I would love to know what you think.

Do you think that the 2 hour barrier will be broken without alternating pacers in an official race anytime, soon feel free to leave a comment down below about your thoughts coming into the three minute mark.

My legs are for sure starting to hurt, but up to this point it was actually feeling quite okay.

That makes me think of how long kip shogi feels good when he runs a marathon close to two hours.

Most probably, he feels quite relaxed and good for at least the first half hour, and that must be such a cool feeling to be running at this place, feeling good for so long here.

I am very happy to reach that five minute mark getting closer to the goal of six minutes, but I actually feel that I have some more minutes in me at this point.

Six minutes done and although it's painful I'm feeling way better than I had anticipated, so my new goal is to get to the 10 minute mark, but that is going to be tough because, as you can see, I'm starting to feel the pace pretty bad.

I keep fighting and I'm very happy to reach the eight minute mark, and although it's really painful by this part now I can feel that the 10 minute mark is getting closer and I really want to get that done.

I must say that this is going way better than expected and most probably my treadmill is giving me a bit bigger advantage compared to running outdoors than just 0.3 kilometers per hour.

I adjusted with, because I'm pretty sure that I would not be able to keep this pace for this long outside.

As you can see from this point, it is pure pain.

This is me, after nine and a half minutes at this pace.

Let's compare it to how kipchoge was looking after two hours at this pace.

He doesn't even seem to hurt that man is such an incredible athlete there.

I finally passed the 10 minute mark and fight hard to keep on there for some seconds longer and while I'm digging deep here, I would appreciate it a lot if you hit the like button to this video and subscribe to my channel if you're watching this and need someone to pace you for the first 10 minutes in your next marathon.

Just call me up and if you are seeing this atonement, uh, brutal and really fun endurance challenge.

Try this! Okay! Now I'm going to lay down thanks for watching, train smart, have fun, and I will see you in the next video.


What pace for a marathon in 2 hours? ›

You would need to keep the pace of 2 min 50 sec per km, that is 4 min 34 sec per mile, to complete a marathon in precisely 2 hours. You'd beat the world record, wow!

What is a sub 3 hour marathon pace? ›

In order to run a sub 3 hour marathon, a minimum pace of 6 minutes 50 seconds per mile is needed – or 4 minutes 15 seconds per kilometer – this would give you a predicted finish time of 2:59.10.

How is Kipchoge so fast? ›

There's the famed long run, which he does once every two weeks and ranges between 30km and 40km. Most of his training consists of several slow runs and one or two fartlek sessions (speed sessions on track). His training is spaced out and he never does back-to-back high intensity sessions.

How fast did Eliud Kipchoge run his sub 2 hour marathon? ›

With the noise levels rising, Kipchoge crossed the line in a history-making time of 1:59:40:2 to become the first human to break the two-hour barrier for the marathon.

What is elite marathon pace? ›

Aim for the very best. The world record for marathon times are 2:01:39 for men and 2:15:25 for women. Elite men tend to average about 2:05:00 and elite women tend to score around 2:22:00. However, unless you're a very serious runner indeed, these scores will be out of reach for most.

How to run a marathon in 4 hours 30 minutes? ›

To run a 4 hour 30 marathon pace you will need to progress at 10:18 minutes per mile or 6:24 minutes per kilometer to finish in at just under 4 hours 30 minutes.. This is a good time to aim for and isn't out of reach for many runners.

What is a sub 4 hour marathon? ›

A 4:00 hour marathon is approximately 9:00 per mile. To break 4:00, you should eventually be capable of a sub-1:50 half-marathon (8:20 per mile) and sub-50:00 10K (8:00 per mile).

How to run a marathon in 3 hours 30 minutes? ›

To run a 3:30 marathon, you need to run 8 minutes per mile, or 4:58 per kilometer. Much like Thomas explains in the 4 hour marathon guide, planning to run our race at this exact pace leaves little room for error. That's why I recommend aiming for 7:50 per mile (4:52 per kilometer) as your goal pace .

How many people finish marathon under 3 hours? ›

In 2021 the website estimated that only 4% of all marathon runners of any age manage to break 3 hours. According to RunRepeat's 2021 and 2022 research on running, the countries with the fastest average marathon times are: ​Switzerland:​ 3 hours, 50 minutes.

Why are the Kenyans so good at running? ›

Several factors have been proposed to explain the extraordinary success of the Kenyan and Ethiopian distance runners, including (1) genetic predisposition, (2) development of a high maximal oxygen uptake as a result of extensive walking and running at an early age, (3) relatively high hemoglobin and hematocrit, (4) ...

What is Kipchoge's heart rate? ›

In this race, Kipchoge would have used 85-90% of a runner's aerobic capacity, twice the capacity of an average man and a sustained heart rate of about 160-170 beats per minute (resting rate 60-100 beats,) possible only in human beings who have hearts that can pump like a machine.

What time does Kipchoge sleep? ›

“My average sleeping hours is 10 hours. I sleep for eight hours at night, and two during the day”.

How many people have ran a sub 2 hour marathon? ›

Eliud Kipchoge is the only person who has ever run a marathon in under 2 hours. A documentary shows how Kipchoge relied on pacers, a flat course, and Nike shoes for that event.

How fast was Kipchoge per mile? ›

For the world record In Berlin, Kipchoge ran at an astonishing average pace of 4min 37sec/mile (2min 52sec/km). That's 21mph, a speed most treadmills don't go up to.

What was Mo Farah's marathon time? ›

I want to give time to them now, as well as getting involved in grassroots sport and giving back to this sport." On his London Marathon run of two hours, 10 minutes and 28 seconds - which was over five minutes off his personal best - Farah said: "Training went well and I was confident.

How to run marathon in 2 hours? ›

The Perfect 2 Hour Half Marathon Pace

In order to get around your half marathon in exactly 2 hours, you would need to run a 9 minutes 9 seconds per mile pace, or 5 minutes 41 seconds per kilometer. Here's the thing though – no half marathon is perfect.

How do I know what my marathon pace should be? ›

Run one mile as fast as you can, middle-school style (don't barf or die, though). Then to predict your marathon time, take your mile time (in seconds) and multiply by 1.3. The result is your marathon pace per mile, in seconds.

How do you run a 2 hour 30 minute marathon? ›

Running a 2 hour 30 minute marathon is a great achievement and will require you to run at a pace of around 5:43 minutes per mile or 3:33 minutes per kilometer to come in just under that magic time.

Has there been a sub 2 hour marathon? ›

In 2019, he ran a marathon in under two hours at a special event in Vienna, Austria. UNIDENTIFIED COMMENTATOR: Eliud Kipchoge storms into the history books in Vienna - 1:59:40 the unofficial time - the first man to run a marathon in under two hours.

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