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How to Run Longer: Tools and Techniques to Improve Your Running Endurance

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How To Run Longer: Distance runners, whether rookies or seasoned vets, often come across barriers, whether physical or mental, as they try to increases their running distance.

It’s very common for runners to reach a plateau, where their body is adapted to run a maximum distance – but is uncomfortable going any further. This can be extremely frustrating for distances runners, rookies or otherwise – leaving them to wonder how to run longer.

When you feel tired, bored, fatigued, discouraged, or even pain, there are tools you can use to combat the issues – and training techniques to mitigate them, allowing you to run longer and farther,

The most important thing is not to give up. Remember, you haven’t reached your limit. You can always run longer. 

In this article, we’re going to go through changes you can make – whether in training or in your running strategies – to improve your running endurance and help you run further.

First we’re going to dive into ‘The Wall’, that classic phenomenon that occurs when your body runs out of juice, then we’re going to go through several other physical and mental factors that can affect your running endurance.

How To Run Longer Improve Your Running Endurance

Potential Reason For Maxing Out: Hitting the Wall

When a runner gets to a point where they feel depleted and empty, like the can’t go on any further, it’s called hitting the wall, or bonking.

This happens when your energy stores get depleted. You have a shortage of the carbohydrate glycogen, which causes feelings of fatigue and negativity. 

It can happen after about an hour of running if you’re new to distance running. The more experienced you are, the better your body is adapted and the longer it should take before you crash out.

Your body runs on energy from carbohydrates and fats during your training or race. Even if you eat plenty of carbs right before your run, you can still run out around miles 18-20. 

(This is very common during marathons, and is probably one of the most important issues to train for).

Many runners wondering how to run longer are simply battling against The Wall.

Beating The Wall Technique #1: Eat Right (Before and During Your Run)

The good news is, as the body runs out of carbohydrates, it takes more energy from its fat stores.

Stocking up on a healthy diet with plenty of carbohydrates and healthy fats will keep your body strong through the run.  

Some carbohydrate sources last longer than others:

  • Beans
  • Oatmeal
  • Brown rice
  • Whole wheat grains

See our recommendations for 11 awesome natural carbohydrate sources for runners!

Accompany those grains with healthy fats such as:

  • Avocado
  • Olive oil
  • Nuts and seeds

It’s also crucial that you fuel during your run, especially during long runs of over an hour.

Many runners also bring along some additional energy sources for the trail.

Nuts and raisins are an excellent natural option since they’ll immediately replenish your body of the fat it needs, plus a little sugar (from dried fruit) for a quick surge. 

You can also reach for energy gels, bananas, energy drinks, jelly beans – anything that’s going to give you that energy boost!

Beating The Wall Technique #2: Train For Longer Distances

As well as getting your run nutrition dialled in, the other important aspect of beating The Wall is adapting your body through long distance training.

Performing regular long runs which gradually increase in distance – usually best done by following a training plan – is the best way to get your body adapted to running long distances.

  • Improves your running economy (essentially your miles per gallon as a runner)
  • Improves your mitochondria effectiveness – how efficiently your body converts stored fuel to energy
  • Improves your body’s ability to use fat as a fuel source.

Unfortunately, there’s no magic potion you can drink that will suddenly allow you to run a marathon without distance training.

It’s why so many under-trained runners crash and burn around mile 20 of their marathon.

Becoming a long distance runner – and avoiding the wall – requires a gradual process of increasing long run distances to adapt. That’s the secret of how to run longer!

How to Run Longer: Tools and Techniques to Improve Your Running Endurance 1

How To Run Further: The Physical and Mental Sides

During a long run, there are 2 main areas that fail:

1. Physical

2. Mental

Pay attention to both of these areas since they play equally important roles in keeping up your energy, strength, and attitude while you race. 

1. How To Run Longer – Ways to Strengthen Your Physical Health

Try out a few of these methods at a time to find which ones muster your strength during the challenging parts of your run. 

Start Slow

Running too fast at the beginning is a sure-fire way to deplete your energy before the end. Even though you’re pepped up and ready to run, keep the pace steady so you have enough stamina to finish your goal. 

Use optimal pacing during your run. 

For some runners, it’s no problem to keep a steady pace while they move forward. But for others, their pace is pretty haphazard. 

Optimal pacing helps you track your speed through the run instead of going faster and slower on a whim. 

Do it by downloading an app (Map My Run will update you on your progress and track your time increments)  to track. You can also glance at your watch from time to time. 

If you track yourself and stay within your set time, you’ll find your energy lasts much longer. 

Stop to Stretch or Walk 

The inner competitive spirit will tell you to keep running during your entire race. But stopping for a quick stretch or a minute of walking can do wonders to help you revitalize. 

In the Jeff Galloway run walk method, he recommends that runners approach their entire marathon by running and walking, to conserve energy and allow time to replenish your stores during the run. Many people have even finished at their best times because they’re replenishing their energy. 

After that quick break, you’ll find yourself with a new burst of energy, similar to what you had at the start line. 

Drink and Eat

Don’t forget to drink water frequently during your run. Dehydration is a huge energy killer and needs to be taken seriously. 

People who don’t drink enough end up having breakdowns during a race. Not having enough water could mean you don’t finish your race, so be sure to take those opportunities to drink (or eat energizing snacks). 

how to run longer

Run With Other People

The company of others can motivate you twice as much as running alone. 

Be sure to choose someone who is at the same running level as you. If your friend is much faster, you might feel pressure to keep up and use up your energy too fast. 

Someone who runs slower than you can hold you back and keep you from reaching your goal speed. 

During a race, you can always find someone to keep pace with, even if you’re running alone. Just look for someone who is running at a similar speed.

Stick with them through the race, staying at a relatively similar pace throughout. Use their companionship to help you stay at optimum pacing. 

Cross-train

Make sure you have the muscle power needed to run longer.

Simple bodyweight workouts, hill runs, or sprints can boost your explosive power, which will increase your stamina during the long runs. 

Vary Your Route

Most people don’t have the nerves to run around the same track over and over again. There’s a reason for that. 

Your brain needs new and interesting routes to stimulate and keep the excitement alive. 

Use your runs as an opportunity to explore your city (and even nearby cities). Choose routes with great nature, waterfront paths, and beautiful neighborhoods. 

2. How to Run Longer by Strengthening Your Mental Health

Running is never purely physical. The mental strain during a run can take its toll, leaving you with discouragement and self-doubt. Use these strategies to strengthen your will power and push you along in the tough spots. 

Get Enough Sleep

You may have previously thought sleep was only important for your physical energy, but it has a huge effect on your mental strength too.

The amygdala is the part of the brain that processes emotions. It does the lion’s share of that job during sleep. So sleep deprivation results in emotional instability. 

Without that emotional soundness during your run, you’ll lack the ability to pep yourself back up when you start feeling tired or doubtful. So get plenty of sleep – not just the night before you run, but every night during your training. 

Build Confidence, One Step at a Time

It’s easy to move quickly from one goal to the next when you’re training for a race. But it’s important to take time to appreciate your achievements regularly. 

Some ways to soak in the accomplishment of your goals are:

  • Treat yourself to a nice meal (*or a beer) after a long run
  • Post your runs on social media: you can link accounts like Strava to automatically publish
  • Buy some new gear for your runs
  • Run in a special place (find a new trail with some gorgeous scenery you’ve never seen before)

Listen to Music

Sometimes we turn on music, only to tune it out as background music. Music holds the power to change moods, so it plays a powerful part in your attitude while running. 

If you’re feeling like you can’t run any further, taking a moment to change your music might be just the boost you need. Change the genre or pace of your music. 

If you’re listening to repetitive pop, switching to hip hop or electronic music can help your brain quickly switch from one mentality to a fresh, new one. 

Pay Attention to Details Around You.

Don’t get so wrapped up in your running form and pacing that you forget to have fun.

Be sure to consciously look around and enjoy watching nature, local neighborhoods, and other people. Notice the smells and sounds surrounding you. Pay attention to little details and enjoy the runner’s high. 

here's how to run longer improve running endurance

When you go out of your way to appreciate these aspects of the run, your focus will shift from, “This is so hard; I can’t do this,” to a meditative attitude. That switch might just get you through the rest of a challenging run. 

Focus on Breathing

Hitting the wall often happens when your mind latches onto the thought that you’re tired or bored and can’t shift to anything else. I

t soon becomes an obsession and your body will follow what your mind tells it. 

If you want to break this mental block, here’s a simple trick that works: count the seconds as you inhale and exhale. 

Concentrate on making those seconds even.

Breathe in for 3 seconds, then breathe out for 3 seconds.

It’s a small action but will do wonders in keeping your body strong and confident. 

How To Run Longer Improve Your Running Endurance

Final Things to Remember – How To Run Longer

No.1 is that long distance running comes with adaptation – gradually increase your maximum distance with long, slow runs.

As you push yourself to run farther, remember that consistency will make a world of difference in your training.

If you decide to cross-train two days a week, make sure you stick with that.  Con

It’s ok to change your long run to a different day when you have a conflict, but just don’t allow yourself to skip it.

Reaching your goal distance every week will make a huge impact and ensure that your race difficulties stay at a minimum. 

We include these ‘how to run longer’ tips and more in our free marathon training Bootcamp, where you’ll read personal stories and learn all about marathon pace.

Download this free 5-day course and get detailed explanations and help with selecting your training plan.

 

The 5 Best Treadmill Workouts for Beginners to Advance Quickly

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To go from couch to half marathon on a treadmill (or even couch to 5K), you need to use the best treadmill workouts for beginners to jump start your running career in a significant way. 

If you don’t know how to work your way around the treadmill, using one can get pretty boring.

If you’re trying to convert your treadmill from drying rack to exercise machine, you need the right techniques to get real results from your treadmill workout. 

Once you learn those tactics and use them consistently, you’ll learn to enjoy running on the treadmill and you’ll see your body making the changes you’re so anxious for.  

5 Best Treadmill Workouts For Beginners

Benefits of Treadmill Workouts

People come to the treadmill for a multitude of reasons: they range from ease and comfort to health factors. You probably want to start running on a treadmill if you…

You Live in Extremely Hot or Cold Weather

Running in heat, rain, or snow can be manageable and even enjoyable.

But if you’re not ready to make that adjustment, a treadmill is an ideal way to maintain your workout routine while avoiding less-than-pleasant conditions. 

Aside from the discomfort, bad weather can be dangerous if you’re not accustomed to it. Your body needs adequate equipment and adjusting time to get used to severe temperatures. So if you just want to jump into your run without all the preparation, a treadmill is the right place for you. 

You Live in a Flat Area

For a thorough running training, you need hills and resistance to get stronger and faster.

If your neighborhood or region is exceptionally flat, you will need to supplement your runs with artificial inclines. 

For runners training for hilly marathons (like the Big Sur in California), hill training is non-negotiable. You don’t have to give up your dream just because the climate conditions don’t match. Just hop on a treadmill and get to work. 

You Need to Run at Off-Times

Some neighborhoods are unsafe for running at night or before sunrise. So if your schedule forces into you strange running hours, the gym or your treadmill at home is a better option. 

You’re Recovering From an Injury

Treadmills have much less impact on your knees and ankles than running on the streets. If you’re having trouble with shin splints, runner’s knee, or other more serious injuries, the treadmill is a safe place to get back in shape and back into running. 

Mistakes Beginners Make on the Treadmill

Even though it is easier on your body, the treadmill has been known to cause some injuries based on mistakes beginners make while using it. 

They Hold Onto the Sides of the Treadmill

Even when you’re at the gym or in your home, you still need to practice good running form.

All the time. It keeps you from injury and it maximizes your running benefits. 

When you hold onto the sides of the treadmill, you’re redistributing your weight in a bad way. When running, your arms should be bent at your sides, not holding onto handles for support. 

They Look Down At Their Feet

This also messes up your form, since your eyes should always face forward during the run. Looking down can throw off your balance and end in slipping and falling. 

They Watch the Screen Slowly Tick Their Progress

Nothing makes a run drag on more than watching each moment tick slowly by on the screen of the treadmill. When I run on the treadmill, I cover the screen with a sweatshirt. Instead of staring at it, I focus on: breathing, my thoughts, and a good playlist or TV show. 

They’re Not Challenging Themselves

Since you can set the pace for your workout ahead of time, it’s tempting to take the easy way out and run a slow cadence for the duration. But you won’t progress that way, and you won’t see any results. That’s why I’ve compiled the best treadmill workouts to help you run better. 

5 Best Treadmill Workouts for Beginners

1. Walk and Jog Intervals

These are ideal for runners who are just starting out on their running or are recovering from injury and trying to get back in the game. 

The idea is to give your body a lengthy warmup time to get the blood flowing and the muscles moving. There’s no need to overexert yourself. Just take it easy. When you’re ready, pick up the pace and move faster. 

Here’s a schedule to follow to keep things simple but effective. 

  • Think about a 1:1 ratio. 
  • Walk for one minute.
  • Jog for one minute.
  • Jog just enough to get your heart rate up and your breath heavy.
  • Walk for one minute again. 

You can set your own pace for this workout. Think about a 20-30 minute time frame. Start out with a slow jog for your first several runs.

As long as you’re feeling good and ready for more, increase the jogging pace of each run. Soon, you’ll be ready to jog longer and walk less. 

2. Treadmill Sprints

These come next in your journey to run farther and faster. They’re similar to the walk and jog intervals but at a more intense level. 

  • While straddling the treadmill, turn it up to your sprinting speed. 
  • Hold onto the sides for balance and jump onto the moving treadmill. Hold on only for a second while you steady yourself, then let go.
  • Sprint for 15 seconds.
  • Take a 45-second break.
  • Repeat for 7-10 minutes. 

Tips: Start with a lower speed so you can adjust to jumping on and off the treadmill. At the beginning, take longer breaks in between sprints. 

As your body warms up, sprint for longer periods and take shorter breaks. 

Sprint only as fast as you can with good form.

If you’re having trouble balancing the on-off jump, bring the treadmill to walking speed in between sprints. 

3. Jacob’s Ladder (for Treadmill Ladders)

You always need to incorporate a hill climb into your running routine.

Treadmill running is no exception. If you’re running at the gym and you have access to a treadmill ladder, here’s how to use it. 

  • Use the belt to adjust yourself onto the ladder. 
  • Start climbing the rungs like you would climb a real ladder: by grabbing the rungs with your hands and stepping up one rung at a time. 
  • Most Jacob’s Ladders have no setting to adjust beforehand. So just climb faster if you are able and climb slower if you want the machine to slow down. 

The Jacob’s Ladder is an excellent crosstraining workout because it works your glutes and hamstrings more than a classic run on flat surfaces. 

4. Hill Workout

If you don’t have access to a treadmill ladder, most treadmills have built-in hill workouts in their settings. You can either select one or make your own DIY hill workout. 

The hill workout is very intense, so it only lasts 4 minutes – an excellent time for treadmill workouts for beginners.

The hill setting will depend on your ability to keep up with it consistently. In the video below, he sets his treadmill to an incline of 9. That’s definitely a steep incline so adjust it for yourself as needed. 

Here’s how to do it. 

  • Start the treadmill while you straddle, just like you did for the sprints. 
  • Hit the treadmill running, with the incline set to a challenging but still doable pace. Run for 20 seconds. 
  • Hop off for 10 seconds. 
  • Hop back on and continue for 4 minutes.

Even if you normally run outside, the treadmill hill workout is beneficial as additional training. When you run hill son the treadmill, you’re able to keep your form accurate.

That can be a challenge on an outdoor trail because you might have to climb over rocks or navigate the steep downhill after the ascent. So treadmill hills are excellent preparation for the real deal. 

5. 10 Minute HIIT Workout

When you’re ready for high-intensity interval training, this is the ultimate treadmill workouts for beginners to build leg and core muscles, while burning hundreds of calories. 

  • Walk 2 minutes at a brisk pace, but not breaking a jog. 
  • Turn the treadmill up to level 6 and jog for 2 minutes at that pace. 
  • Now walk for one minute to rest. 
  • Turn the treadmill up to level 7 and jog for 2 minutes. 
  • Walk for 30 seconds to rest. 
  • Turn the treadmill up to level 8 and jog for 45 seconds. 
  • Walk for 30 seconds to rest. 
  • Turn the treadmill up to level 8.5 and jog for 45 seconds. 
  • Walk for 30 seconds to rest. 
  • Turn the treadmill up to level 9 and jog for 1.15 minutes. 
  • Walk to cool down. 

How to Implement These Treadmill Workouts in Your Race Training

All of these treadmill workouts for beginners are ideal to accompany your race training. Whether you’re doing your whole training on the treadmill or you’re just using the treadmill to mix things up, each one can be used to help you run far. 

Start with the easier workouts early on in your training. You can still use the harder workouts as a beginner. Just adjust the setting to fit your fitness level. As you get stronger, increase the intensity. 

Download one of our free, customizable marathon training plans and get started! 

Adding two of these treadmill workouts per week will increase your results and have you running farther and faster in no time. 

5 Best Treadmill Workouts For Beginners

Our Recommended Treadmills For Beginners

Implement these treadmill workouts for beginners by ordering one of our recommended treadmills:

Bestseller No. 1
Reebok ZR8 Treadmill
Reebok ZR8 Treadmill
  • Powered by a 2.0HP motor, the ZR8 has a maximum speed of 16kph (10mph), which makes it ideal for both short, high-intensity sprints and long endurance runs. The intensity of the run can be further tailored by the 12 levels of electronic incline. The unique ZigTech cushioning system will take care of dispersing the impact energy across the length of the running deck, helping to protect your joints.
  • To ensure you are kept motivated and challenged, the treadmill console can deliver up to 24 varied fitness programs designed by our master trainers to take you from a gentle jog to a mountainous hill climb, depending on how far you want to take it. To help you reach your fitness goal you can plug your mobile phone into the integrated speakers and blast out your favourite motivational tracks.
  • The console will help you keep track of how you are progressing by providing detailed feedback on your calories burned, duration of the run, distance travelled, current speed, elevation and heart rate – using the integrated hand pulse sensor built into the hand rests.
  • Even though the ZR8 is a relatively compact treadmill, it’s running area of 126 x 41cm is more than spacious enough for runners over 6’3”. The running deck has been rigorously tested to provide a maximum user weight of 120kg. To make the treadmill even more space conscious, the soft drop folding technology allows you to fold the running deck up when not in use.
  • The ZR8 comes with a peace of mind Reebok 10-year motor, lifetime frame, and 2-year parts and labour warranty as standard. The treadmill comes with easy to follow assembly instructions and a dedicated Reebok UK freephone helpline and online chat, should you require any assistance.
£468.72
Buy on Amazon
Bestseller No. 2
Treadmills for Home Foldable 150kg Electric Auto Incline Adjustment with Pre-Set Training Programs Large LCD Display Cup Holder
Treadmills for Home Foldable 150kg Electric Auto Incline Adjustment with Pre-Set Training Programs Large LCD Display Cup Holder
  • Unlike manual Incline treadmills, you can adjust the Incline of this treadmill through the left-hand handle button or the display panel. There are 12 levels of ascending angle. Press "+" to increase and press "-" to decrease which helps you get more convenient and efficient exercise. When not in use, the incline will auto back to original position.
  • DEMINSION: The wide running belt size is 43.5 in* 17in. Treadmill using size is 52in(L)*26.2in(W)*45.3in(H) / foldi-up size 36.6in(L)*26.6in(W)*45.3(H). Max. weight capacity is 350LBS which suits for majority of people.
  • This treadmill has a powerful 2.5HP motor and noise reduction system. Its speed ranges from 0.5 to 8.5 MPH and can meet a variety of fitness needs-walking, jogging, and running. The motor also keeps low noise, allowing you to exercise without worrying about disturbing your family.
  • The Damping System design of the running machine effectively protects your knees and ankles. The upper layer is a high-elastic rubber running belt, and the bottom layer is a silicone shock-absorbing layer, which effectively absorbs shock so that to prevent the injure of your knees and joints.
  • The blue backlit LCD Monitor of the treadmills will display data about your exercise, including speed, distance, calories burned, time, heart rate, and more. Work out more efficiently and scientifically. With 15 preset programs, the LPZDCP running machine allows you to enjoy easy one-button operation.
£159.94
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Bestseller No. 3
Queiting Treadmills Manual Treadmill Folding Treadmill Fitness treadmill for home Office Gym stadium Cardio Fitness Running Treadmills (Black)
Queiting Treadmills Manual Treadmill Folding Treadmill Fitness treadmill for home Office Gym stadium Cardio Fitness Running Treadmills (Black)
  • [Manual Treadmill]-Treadmill is for people exercise in home Gym Office , convenience, and portable, Sturdy and heavy-duty construction，High precision running belt, Increased friction is like a runway.
  • [Folding Treadmill]-Foldable design for easy storage, save your floor space at home or office and time to go to the gym to keep fit, Transports wheels allow you easily move this machine without struggling。
  • [LED Display ScreenTreadmill]-Speed/Distance/Time/Calories,so you can track your progress,Durable, safe and convenient handlebars , allow you to keep balance while providing comfort to your hands.
  • [NOT Motorized Treadmill]-Best for home exercise, convenience and portable,Sturdy and heavy-duty construction，High precision wear resistant running belt, Increased friction is like a runway.
  • [Treadmills Size]-Sturdy and heavy-duty steel construction, Size: 124.5*53*110 cm / 49*20.8*43.3 in,Capacity (Max Weight):150kg.
£127.99
Buy on Amazon

Average Marathon Times: Broken down by age, gender, and course [UPDATED with Half Marathons]

Last updated on Sep 20, 2020 By

If you’re in marathon training mode and gearing up to run 26.2 miles, you might be curious about what the average marathon time is – in other words, how long does it take to run a marathon.

In this post, we’re going to do a deep dive into historical marathon finishing time data to check out what an average time to run a marathon looks like – by age, by gender, and by the race route you’re running.

Interested to see how your finishing time compares to others, wondering how long does it take to run a marathon, or what a good marathon finishing time is?

UPDATE: We’ve updated the article and have now included average half marathon time analysis – scroll down to check out what is considered a good half marathon time!

Let’s jump in!

Half Marathon Time Analysis

average half marathon time

Average Half Marathon Times – Overall

A study of over 800,000 half marathon finishing times revealed an average half marathon time of 2 hours, zero minutes, and 55 seconds!

Just a whisker over that coveted 2 hour mark!

What’s interesting is that we’re getting slower: back in the 1980’s, the average half marathon finishing time was between 1 hour 30 minutes and 1 hour 40 minutes – for both men and women.

The reason for the slow-down is the boom in running we’ve experienced over the past 20-30 years, and the realisation that distances such as the half marathon are not only for seasoned runners.

What Is a Good Half Marathon Time?

If you’re looking up average half marathon times, it’s likely that it’s because you’re plotting your own race and trying to find out what a good half marathon time is.

The truth is that it depends on your running background, fitness level, and how much you can commit to a rigorous training plan.

For many first-time half marathon runners, simply finishing the race is a good result.

For others, beating the 2-hr mark (check out my training plan here) is their idea of a good half marathon time.

Experienced runners will set more ambitious goals – around 6% of runners finish their half marathons in under 90 minutes.

In prep mode for a half marathon? Check out some of our half marathon training resources:

Average Half Marathon Pace

Based on the above overall average half marathon finishing time of 2:00:55, this translates to an average half marathon pace of 9:13 min/mile, or 5:44 min/km.

Note that this is the average pace, smoothed out over 13.1 miles.

Average Half Marathon Time – By Gender

Women’s Average
Half Marathon Time
02:09:45		Overall Average
Half Marathon Time
02:00:55		Men’s Average
Half Marathon Time
01:53:52
average half marathon times, by gender

While we can see that, on average, women have a slightly slower half marathon finishing time than men, the gap is closing.

In fact, the current trends show that men are slowing down, and women are speeding up. If the trend continues, we should see the gap continue to close over the coming years.

Average Marathon Times: Broken down by age, gender, and course [UPDATED with Half Marathons] 2

Average Marathon Time Analysis – How Long Does It Take To Run a Marathon?

average marathon time

Average Marathon Times – Overall

The latest data shows that globally, the overall current average marathon finishing time is 4 hours, 32 minutes, and 49 seconds.

Much like half marathons, the data from 2001 shows that marathon runners used to be a little faster!

The average marathon time back then was 4 hours, 28 minutes, and 51 seconds. So we’ve gotten around 4 minutes, or 1.4% slower over time!

Going further back in time, the average time to finish a marathon was actually quite a bit quicker. Back in 1986, the overal average marathon finishing time was 3 hours, 52 minutes and 35 seconds – that’s over half an hour faster than our current average timings!

We can attribute this overall slowdown to the boom in distance running in the 1990’s and 2000’s, and more people adopting running as a healthy lifestyle choice.

Is a slower average marathon time a bad thing? hardly! It means more people willing to get up and run 26.2 miles, which is hard to argue with.

So how long does it take to run a marathon?

The majority of runners take between 3 and 6 hours to run a marathon, with the average marathon time being 4 hours and 32 minutes.

Average Marathon Pace – How Long Does It Take To Run a Marathon?

Based on the above overall average marathon finishing time of 4:21:39, this translates to an average marathon pace of 9:57 min/mile, or 6:12 min/km.

Note that this is the average pace, smoothed out over 26.2 miles.

But in reality, the average marathon runner gradually slows down over their race – in fact, on average the 2nd half of a marathon is run 11 minutes and 48 seconds slower than the first half (called the ‘marathon half split‘).

(Looking for marathon pace info? Check out our Marathon Pace Charts).

Average Marathon Time – By Gender

Women’s Average
Marathon Time
04:39:09		Overall Average
Marathon Time
04:21:39		Men’s Average
Marathon Time
04:10:10

Women’s Average Marathon Time

The current average women’s marathon finishing time is 4 hours, 39 minutes, and 9 seconds.

Some data shows that women have actually gotten faster by around 11 minutes in the past 20 years; this can be attributed to a boom in the number of women signing up for their first marathon in the late 1990s and early 2000s.

The average age of a female marathon runner is 36 years old.

The average marathon half split by women is 11 minutes and 43 seconds; meaning this is how much slower they ran in the second half of their marathon, compared to the first half.

Men’s Average Marathon Time

The current average men’s marathon finishing time is 4 hours, 10 minutes, and 10 seconds.

This represents a gradual slowdown in men’s timings: in 1986, the average men’s marathon time was 3:48:15, and in 2001 it had increased to 4:15:13.

The average age of a male marathon runner is 40 years old.

The average marathon half split by men is 11 minutes and 51 seconds; meaning this is how much slower they ran in the second half of their marathon, compared to the first half.

Marathon Finishing Time: Distribution By Gender

average marathon time distribution
Average marathon times, by gender.

The graph above, used with kind permission from marastats.com, shows the distribution of finishing times for both men and women from over 3 million marathon finishing times.

It’s interesting to note the peaks on each graph leading up to each major time horizon – for example, the biggest peak represents runners squeezing in under the four hour mark.

Average Marathon Time By Country

Which Country Has The Fastest Marathon Runners?

The following chart shows the average marathon time for 46 countries, ranked in order of speed!

How do you measure up to your local average?

what is the average marathon time by country
Average Marathon Time By Country

Average Marathon Time By Age

The following data breaks down the average marathon finish time by age group and gender; it was based on a study of 21,000 marathon finishers in 2010.

AgeMenWomen
0–154:53:536:04:11
16–194:16:194:50:23
20–244:01:554:28:59
25–294:06:434:27:14
30–344:07:354:28:07
35–394:10:394:33:47
40–444:09:364:34:13
45–494:11:324:39:02
50–544:19:494:55:37
55–594:31:105:00:52
60–644:53:265:12:26
65–995:06:595:20:57
Average marathon time per age group

Average Marathon Times For Popular Races

Here are average finishing times for some of the most popular U.S.-based marathons:

Average Boston Marathon Finishing Time: 3:54

Average Chicago Marathon Finishing Time: 4:34

Average San Francisco Marathon Finishing Time: 4:34

Average New York City Marathon Finishing Time: 4:37

Average Los Angeles Marathon Finishing Time: 5:32

Average Disney World Marathon Finishing Time: 5:48

How To Improve Your Marathon Finishing Time

Deciding to run a marathon is huge undertaking – it’s both exciting and intimidating at the same time!

I’ve developed Marathon Handbook to help people run far – regardless of their running background.

We offer a huge range of FREE resources for runners – including training plans, expert articles, pace charts, and more!

In prep mode for a marathon? Check out some of our marathon training resources:

To just get you starte …if you’re looking to improve your marathon finishing time, sign up for my FREE 5-Day Marathon Training Bootcamp and I’ll send you tips and expert advice on how to train smart and achieve your marathon goals!

average marathon times by age, gender, etc

References:

This article uses data and analysis from the following sources:

RunRepeat: The State of Running

Marastats

Pace Calculator website

Essential Guide To Running Your First 100k + Training Plan

Published on By

Running 100k is no joke.

If you’ve conquered a few marathon-length events, you might be intrigued by the notion of going even further.

Stepping up to running any ultra – let alone 100k – requires an adjustment in your mindset, pace, and fuel/hydration strategies.   

Your training also changes too, as you want to adapt your body to get used to running comfortably for hours on end.

And in the end, no matter how much you train, there’s no telling what will happen on race day.   Ultramarathons are a completely unique experience in that way.

A 100km ultramarathon is a serious test of your mettle!

Let’s look at the best ways to prepare and train for running 100k – and what to expect.

And if you are just looking for a 100k training plan, jump to the end of the post!

100k Ultramarathon – How To Train and Run

You can’t just extrapolate a regular marathon training plan to cover the longer distance (maybe you could, but it’d take over your life).

In reality, you have to condition your body to get used to long hours on your feet, while not over-training.

Here’s some practical ways you can prepare yourself for this mammoth task:

1. Time on your feet

Hours on your feet is paramount – more important than speed or miles. 

It’s also the biggest commitment you’ll have to give for your 100k preparation.  Your body has to get used to being on your feet for hours on end, so it holds up well come race day. 

There’s no set plan here, but doing a few runs that are 50% of your planned 100k time is recommended.  This can mean committing serious chunks of your life (meaning weekends) to running.  

2. Body strengthening for 100k 

An 100km run is all about endurance, and muscular strength makes you an endurance monster. 

Many runners can get by with marathon-length runs by doing only running training.  But once you are on your legs for several hours at a time, having some core strength really helps you keep your form and fuels your endurance.

Remember – your whole body is active while running, not just your legs.  I highly recommend doing cross training a couple of times per week, focussing on the upper body.  If you only have time for one cross-training session, focus on your legs with lunges, squats and stretching  – your body will thank you when you’re 10hrs into the race.

This was one of the key principles that allowed me to make the leap from 42km to 100km in one race – I focussed on strengthening my body rather than just adding more miles to my run training.

3. Long runs

Just like marathon prep, you should be factoring in one long, slow run every weekend.  As a minimum, you want to have completed at least one 50km before your 100k.  If you are taking things seriously, you want to have covered 70-80km once, and done several 50kms.

Remember to build up to these in a structured way, rather than going out one weekend and doubling your longest run mileage just to get the run under your belt.  The trade-off here is balancing the increase in mileage with not getting injured (and finding the time to squeeze in all the training).

Another worthwhile training technique is back-to-backs.  This is running two long runs on consecutive days.  This technique gets your body used to running on tired legs.

4. Tapering for a 100k

Tapering is the age-old marathon training technique of letting your training peak 2 – 4 weeks before your race and gradually backing off.  It’s a technique that means you’ve given yourself plenty of time for preparation.

Tapering minimises the risk of injury prior to the race and means you should arrive at the start line in the best possible condition.  However, you’ll often find that it’s harder to apply such a rigid structure to ultra-marathon training. Many seasoned ultra-runners barely taper at all – they might just relax a bit more in the week leading up to the event.

Your taper length should therefore be determined by how well conditioned you body is.  If you’ve only been distance running for a few months, it is worth having a 2-4 week taper before your 100km.  This means doing your longest training run in the weeks before the race, then gradually reducing the level of training as race day approaches.

100k training plan, guide, preparation, race to the stones

5. Pick an achievable 100k

If you’re looking for your first 100km race, do some research and find one that is relatively flat, in a comfortable climate and well-supported.

Don’t start by adding things like heat, humidity or hyenas.  That race through the jungle / desert / lava flow will be there next year!

The last thing you want to do is to commit to a huge race and DNF because you weren’t prepared enough – this will just discourage you from going again.

“it’s not a sprint marathon, it’s an marathon ultra-marathon”

6. Exertion during the race

If you find yourself having to push yourself in the first 30-40km of a 100k, you’re going too fast. 

It’s natural that as you get fatigued, your body stiffens and tires and you have to force through a bit of pain – but this is different from just standard exertion. 

Your training should have got you to the stage where you can run at a comfortable pace for hours with little strain.

During shorter races like marathons you can push your body beyond this comfortable pace, but in 100km races if you feel yourself going too hard you really have to dial it back. 

Always bear in mind how far you have left to go, and how your body feels.

7. Pacing and Splits for 100k 

The ideal 100km run is arguably one that has equal splits (a consistent pace throughout). 

As races get longer, it becomes harder to regulate a steady pace – especially when you are venturing into untouched territory regarding mileage.  

Your legs get tired and begin to cramp, your energy levels sag and psychologically it’s easy to lose focus.

Therefore run at a pace you feel comfortable, it should be a pace you feel is very achievable.   Much like the 4hr mark in a marathon, the 12hr mark is seen as a nice ‘benchmark’ for 100km runners.

But – don’t get sucked in by trying to meet other people’s ideas of expectations.  Run your own race, have a pace / target time in mind before you begin, and be adaptable!

8. Get a GPS Watch That Will Go The Distance

Most GPS devices have an 8-10hr battery life – simply not enough for your 100k! (Unless you’re breaking the course record).   Though more expensive than normal sports watches, some GPS watches are specifically designed for long-distance events.

I’ve researched the best ones on the market right now – click here for my recommendations (I keep this page up to date with the latest models).

9. Our Free, Downloadable 100k Training Plans

I offer three different 100k ultramarathon training plans, based on your ability and goals. These are Just Finish, Improve, and Compete. Here’s a quick description of each profile, and links below to access the training plans!

100k ultramarathon training plan - just finish

100k Ultramarathon Just Finish Training Plan

Our Just Finish training plans are for runners who simply want to complete their event. If you don’t want to spend all your free time training, and have no specific finishing time in mind, this is the plan for you.

Our Just Finish training plans usually have more rest days and very little speed work (if any); they’re designed to condition your body to complete the distance, but not to win any medals.

The Just Finish training plans are ideal for completing your first event, or for runners with busy lives!

100k ultramarathon training plan improver

100k Ultramarathon Improver Training Plan

Our Improver training plans are for established runners who want to challenge themselves, and perhaps set a new PR.

If you’ve already run a distance event such as a marathon and want to improve your performance, check out these training plans.  

Our Improver training plans balance training and miles with rest days and (optional) speed work; only include the speed work if you want to improve your base running speed.

If you’ve got some distance running experience, and want to push yourself a little, this is the training plan for you.

100k ultramarathon training plan compete

100k Ultramarathon Compete Training Plan

Our Compete training plans are designed for experienced runners who want to challenge themselves, set a new PR, and perform well competitively.

If you’re planning to race and gain a good position, this is the plan for you.

Our Compete plans feature the most intense training regimes – there’s a lot of miles in there, different challenging workouts (speed-work), and typically only one rest day per week.

You should only attempt the Compete plan if you are starting from a solid running base, and have the time commitment and drive to really challenge yourself.

Take Your Training Further With The Ultra Runner’s Playbook

If you’re looking for a deep-dive into the world of ultra-running, then check out my Ultra Runner’s Playbook!

The Playbook is my premium course for anyone looking for a complete online ultramarathon coaching solution…

With over 5hrs of video content and a ton of downloadable material, we cover:

  • Detailed daily training plans for ultramarathons, based on running ability
    
  • Ultra training modalities broken down; in other words, how to train smart
    
  • Ultra running strategies for success
    
  • Expert videos and guides on . . .
    
    • Having an ultrarunning mindset
      
    • Balancing training with your other time commitments
      
    • Maintaining motivation throughout your ultra journey
      
  • How to become an injury-free ultra-runner
    
  • Strength and resistance training for improving performance and reducing injury
    
  • Fuelling and nutrition for ultrarunners
    
  • How to achieve your ultramarathon goals
    
  • And plenty more expert interviews, articles, and guides!
Ultra Runner's Playbook

Check Out The Ultra Runner’s Playbook Here!

6 Agility Ladder Drills to Make You a Stronger Runner and How to Do Them Effectively

Published on By

Agility ladder drills are an awesome tool for runners: they’re very effective as a form of cross-training, they improve your explosive power abilities – making you a faster runner – improve co-ordination, and also make a great warm-up exercise.

In this article, I’ll explain why agility ladder drills are so important to runners and how to use them to get fast.

When you run your first marathon or first major race, the main goal is to cross the finish line. But as you get better at running, you start to form goals to get faster. 

There are all kinds of drills and cross-training to help you achieve that, but some are proven to work better than others. If this is your first time trying agility ladder drills, you’ll watch yourself surpassing your own records. 

Fast. 

The main purpose of agility ladder drills is to make you stronger and more agile. 

Sure, you could lift weights to strengthen your core and legs, which has immense value. But improving your agility and strength ( at the same time) will jump-start your running to a new level. 

agility ladder drills running

What Are Agility Ladder Drills?

You don’t have to use an actual ladder. In fact, you shouldn’t. But the tool you use should have the ladder shape. 

Investing in an agility training ladder is a wise choice, especially if you’re really serious about maximizing your running speed. 

The typical agility ladder comes with sturdy cables, tied to adjustable plastic rungs. It lies flat on the ground, ready for tendon-building, ligament-strengthening, joint-securing power movement. 

You’ll be using your legs and core (with arms for stability and balance) to perform quick but powerful jumps, side-steps, and skips to move in, out, and around the rungs of the ladder. 

Just remember there’s no toe-tap dancing here. These moves are designed to be quick and powerful to help maximize your speed by leaps and bounds. 

The Benefits of Ladder Drills for Runners

Speed: They’ll Make You Faster

Agility drills are fast-paced. They’re designed to be done in quick bursts, moving faster as you go. They’ll make your muscles burn, strengthening your quads, calves, core, and glutes all at the same time. 

Ladder drills burn fat and calories, fast-tracking your weight loss goals. 

Your reflexes will speed up, and that’s the beauty of agility ladder drills. Not only will you run faster, but you’ll be quicker to react to unexpected circumstances. 

Strength: Explosive Power

You’ll need it at the start of the race. When you encounter hills in the middle of your run, you’ll thank yourself for the agility ladder drills. And you’ll need explosive power at the end of your race when you’re crushing it with your best finishing time. 

Sharpness: The Ability to Adapt

If you want to be fast, you have to be agile. A lot of people think they’ll get fast if they just keep running as fast as they can. You will improve if you do this, but it will be a slow and frustrating journey. 

To see real results at a steady pace, you need to do sprints and strength training. 

And you need agility ladder drills. 

If you’re running on public streets, trails, or any non-path (in other words: anywhere other than a designated track), you need agility to respond quickly to bumps in the road, sudden turns, and unexpected weather changes. 

Without agility, your body will be slow to respond, depriving you of precious time or leaving you vulnerable to injuries. 

After a few weeks of consistent agility ladder drills (one or two sessions per week), you’ll notice your body becoming more adaptable to the curves your run throws at you. 

agility ladder drills 13

Here’s Our Recommended Agility Ladders For Runners

Perhaps the best part of agility ladders is that they’re a relatively cheap training aid, and can be packed up and fit into almost no space!

You can also use an agility ladder practically anywhere you have some space – whether it’s in a park, your garden, or your hallspace.

Here’s our picks of the best agility ladders on the market today:

SaleBestseller No. 1
GHB Agility Ladder Speed Ladder 6M 12-Rung for Kids Adults Football Speed Training
GHB Agility Ladder Speed Ladder 6M 12-Rung for Kids Adults Football Speed Training
  • 12 Durable plastic rungs, overall length: 20 feet
  • Each rung measuring 17" long, space between rungs measuring 15"
  • Equipped with a carry bag for easy portability
  • Great tool for you to improve quickness through accelerated foot strike and lift frequency
  • Great tool for weight loss as it can TORCH CALORIES bigtime
£12.99
Buy on Amazon
Bestseller No. 2
PetHot 4M Foot Speed Ladder Speed Agility Fitness Training Ladder Footwork Sport Equipment
PetHot 4M Foot Speed Ladder Speed Agility Fitness Training Ladder Footwork Sport Equipment
  • Agility ladder can enhance muscle for feet, ankle and ankle joints. Keep yourself away from lower extremities injured.
  • Suitable for football, rugby, tennis, baseball and everything in between.
  • It is the basic and common trainer which can improve your speed and accelerated. Insist the trainer for a long time, you can response to move to different directions at a short time.
  • Durable nylon straps Carry bag to keep it organized./Total Length: 4M.
  • Great for parent-child activities in kindergartens and team building exercises of government agency and companies.
£5.99
Buy on Amazon
SaleBestseller No. 3
YISSVIC Agility Ladder Speed Ladder 6M 12-Rung with 10 Cones and 4 Stakes
YISSVIC Agility Ladder Speed Ladder 6M 12-Rung with 10 Cones and 4 Stakes
  • 12 Durable plastic rungs, overall length: 6m. Each rung measuring 42cm long, 2.2cm wide and 5mm thick
  • Equipped with 10 Cones which can be used to mark out training areas, warm up drills, shuttle and slalom based exercises
  • Equipped with 4 Stakes which can keep the agility ladder secured to the ground
  • Equipped with a carry bag for easy portability
  • Great tool for you to improve quickness through accelerated foot strike and lift frequency. Also, it's great for weight loss as it can torch calories bigtime
£14.99
Buy on Amazon
Bestseller No. 4
Underdown Agility Ladder – Train for Better Agility & Speed. Ideal Fitness Exercise Equipment for Sports. Set Comes with Cones, Drill Chart & Bag. Ideal for Baseball, Basketball, NFL, Soccer, Tennis.
Underdown Agility Ladder – Train for Better Agility & Speed. Ideal Fitness Exercise Equipment for Sports. Set Comes with Cones, Drill Chart & Bag. Ideal for Baseball, Basketball, NFL, Soccer, Tennis.
  • ?? NO TIME WASTED WITH A CONVENIENT SET UP: Agility ladder rungs already spaced out for your convenience; Kit is built of high endurance materials; Twelve rungs twenty feet long and twelve cones to get more from your workout; Exercise chart included and more exercises on our website
  • ?? TRAIN ANYWHERE, ANYTIME: Can be used on all surfaces on soft surfaces the training ladder has four pegs to hold it down and on hard grounds it is easy to straighten up again after use; This equipment is excellent for the ones who would like to increase fitness and get faster and improve their agility
  • ?? REACH YOUR FITNESS GOALS FAST: The Chart in the handy carry bag will give you a start to get your exercise program underway; This can be used for individuals, Men, Women and Kids as well as for a team or part of a circuit in the Gym; This Sport Equipment is proven to be very beneficial for most sports where you need to get the heart pumping
  • ?? ONE PRODUCT, OVER 100 EXERCISES: With over 100 different exercises to improve fitness and agility, the ladder is an excellent way to diversify your fitness exercises in a relatively simple way. Using the agility ladder will make you feel active, fit and help you feel good about yourself.
  • International products have separate terms, are sold from abroad and may differ from local products, including fit, age ratings, and language of product, labeling or instructions.
£15.90
Buy on Amazon

The 6 Most Effective Aligity Ladder Drills to Knock Your Running Out of the Park

1. Salsa Dancing

If you’ve tried salsa on the dance floor, you know it involves coordinated counting and popping hips. The salsa ladder drill uses those same techniques. 

Each section of the ladder gets 2 counts: You’ll stand on the left side of the ladder, facing the right. Your right foot goes inside the rung, pointing toward the center of the ladder.

Then your left foot steps across, outside the edge of ladder on the left side (but still pointing toward the inside of the ladder). To do it, keep your hips wide so that your toes will be able to point inside the ladder. 

Then you’ll take your right and start again with the next rung of the ladder, dance-stepping your way across the ladder. 

Tip: Be sure to start slow, work on getting your motor system and coordination just right, then move faster at the end. 

2. The Lateral Side Shuffle

Don’t always move in one direction when it comes to ladder drills. Rotating your body to the side is a key part of building agility. 

Set up your starting position like you’re ready to run a race: arms bent at your sides, set to propel you forward. 

Move your right foot inside the rung, then follow with your left. 

Then move your right foot outside the edge of the ladder. Your left will follow, but it won’t go all the way outside the rung. Instead, it’ll lead the next step into the rung, with the right foot following. 

Tip: Step with your toes first and then use those toes to immediately propel yourself into the next step. These steps should go as fast as possible, so your heel barely touches the ground, if it all. 

3. 1 – 2 – Pop

This variation of the shuffle adds an explosive element for an extra boost of speed and strength. 

Instead of landing right outside the ladder with your lead foot, you’re going to pop your entire body up, shooting it out way beyond the mere edge of the ladder.  

So lead your right foot to the center, follow with your left, then pop your body out to the edge. Hop back in with your foot and lead with it on the next rung. 

Tip: Angles are everything on this ladder drill. Experiment with different angles to see what helps your body move forward and what keeps you balanced. In this case, angles = agility. 

4. Straddle Hops

These will strengthen your adductor muscles, on the inside of your thighs. We call them ‘straddle hops,’ but they’re a lot like playing hopscotch when you were a kid. 

Straddle the agility ladder with both feet, then jump into the center of the rung, both legs at the same time. 

Jump forward and out to land outside of the next rung. Synchronize your arms and legs to propel the jump. 

Tip: Hold your bodyweight above your toes. You’ll need excellent balance to keep this ladder drill moving smoothly and quickly, so steady, even bodyweight makes all the difference. 

5. The Knee Tuck Hop

Focus on establishing single-leg stability and explosiveness on this one. 

Heads up: your back leg won’t touch the ground until the end. 

Get into a hopping position. Your left leg will be off the ground, bent at a 90-degree angle. 

Hop forward into the first rung, using your arms to propel the jump. Stay in the same position, hopping on to the next rung, and through the full ladder. 

When you finish, hop back with the other foot to make sure it’s even. 

Tip: This agility ladder drill helps with injury reduction. You can either synchronize your hands and knees or use both hands on the jump, depending on your coordination. 

6. Hip Switches

You need a full range of motion in your hips. You’ll be doing a full swing from back to back, rotating your body with the power of the hips. 

Start with one foot inside the gap of the rung and one foot outside. Use your hips to swing your body so it faces the side of the ladder. One foot should be in one open gap, and one should be in the next one. 

Then swing your body and jump forward at the same time, moving back to starting position (but this time in the next rung). 

Tip: Unlike the squat, keep most of your weight on your toes. The purpose is to get across the ladder as fast as you can. 

How to Incorporate Agility Ladder Drills Into Your Weekly Running Routine

Try to include two full sets of these 6 agility ladder drills once or twice a week. Doing all 6 at once will be a challenge since you’re building muscle and doing intense cardio at the same time. But since the point is speed, you’ll get through it quickly and see fast results. 

Take 30 seconds to one minute to rest in between your first and second sets. If you need 30 seconds in between each agility ladder drill, that’s fine too. 

It’s always better to refresh yourself so you can attack the agility ladder drill with all you’ve got. Just remember to cool down after the workout. 

Each week you should feel yourself getting faster and finding the drills easier. When that happens, add in more sets and work on propelling your body further with each jump. 

Looking for an agility ladder now?

Here are our top picks of the best ones on the market today:

SaleBestseller No. 1
GHB Agility Ladder Speed Ladder 6M 12-Rung for Kids Adults Football Speed Training
GHB Agility Ladder Speed Ladder 6M 12-Rung for Kids Adults Football Speed Training
  • 12 Durable plastic rungs, overall length: 20 feet
  • Each rung measuring 17" long, space between rungs measuring 15"
  • Equipped with a carry bag for easy portability
  • Great tool for you to improve quickness through accelerated foot strike and lift frequency
  • Great tool for weight loss as it can TORCH CALORIES bigtime
£12.99
Buy on Amazon
Bestseller No. 2
PetHot 4M Foot Speed Ladder Speed Agility Fitness Training Ladder Footwork Sport Equipment
PetHot 4M Foot Speed Ladder Speed Agility Fitness Training Ladder Footwork Sport Equipment
  • Agility ladder can enhance muscle for feet, ankle and ankle joints. Keep yourself away from lower extremities injured.
  • Suitable for football, rugby, tennis, baseball and everything in between.
  • It is the basic and common trainer which can improve your speed and accelerated. Insist the trainer for a long time, you can response to move to different directions at a short time.
  • Durable nylon straps Carry bag to keep it organized./Total Length: 4M.
  • Great for parent-child activities in kindergartens and team building exercises of government agency and companies.
£5.99
Buy on Amazon
SaleBestseller No. 3
YISSVIC Agility Ladder Speed Ladder 6M 12-Rung with 10 Cones and 4 Stakes
YISSVIC Agility Ladder Speed Ladder 6M 12-Rung with 10 Cones and 4 Stakes
  • 12 Durable plastic rungs, overall length: 6m. Each rung measuring 42cm long, 2.2cm wide and 5mm thick
  • Equipped with 10 Cones which can be used to mark out training areas, warm up drills, shuttle and slalom based exercises
  • Equipped with 4 Stakes which can keep the agility ladder secured to the ground
  • Equipped with a carry bag for easy portability
  • Great tool for you to improve quickness through accelerated foot strike and lift frequency. Also, it's great for weight loss as it can torch calories bigtime
£14.99
Buy on Amazon
Bestseller No. 4
Underdown Agility Ladder – Train for Better Agility & Speed. Ideal Fitness Exercise Equipment for Sports. Set Comes with Cones, Drill Chart & Bag. Ideal for Baseball, Basketball, NFL, Soccer, Tennis.
Underdown Agility Ladder – Train for Better Agility & Speed. Ideal Fitness Exercise Equipment for Sports. Set Comes with Cones, Drill Chart & Bag. Ideal for Baseball, Basketball, NFL, Soccer, Tennis.
  • ?? NO TIME WASTED WITH A CONVENIENT SET UP: Agility ladder rungs already spaced out for your convenience; Kit is built of high endurance materials; Twelve rungs twenty feet long and twelve cones to get more from your workout; Exercise chart included and more exercises on our website
  • ?? TRAIN ANYWHERE, ANYTIME: Can be used on all surfaces on soft surfaces the training ladder has four pegs to hold it down and on hard grounds it is easy to straighten up again after use; This equipment is excellent for the ones who would like to increase fitness and get faster and improve their agility
  • ?? REACH YOUR FITNESS GOALS FAST: The Chart in the handy carry bag will give you a start to get your exercise program underway; This can be used for individuals, Men, Women and Kids as well as for a team or part of a circuit in the Gym; This Sport Equipment is proven to be very beneficial for most sports where you need to get the heart pumping
  • ?? ONE PRODUCT, OVER 100 EXERCISES: With over 100 different exercises to improve fitness and agility, the ladder is an excellent way to diversify your fitness exercises in a relatively simple way. Using the agility ladder will make you feel active, fit and help you feel good about yourself.
  • International products have separate terms, are sold from abroad and may differ from local products, including fit, age ratings, and language of product, labeling or instructions.
£15.90
Buy on Amazon