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How long does it take to run a 18k (18km)?

Answer: on average it takes 1 hour 34 minutes and 2 seconds to run a 18k (18km).

This assumes an average running speed of 5.22 minutes per kilometer which is the typical running pace over a 18k (18km).

The 18-kilometer distance challenges runners with complex aerobic demands and sustained effort requirements. This race tests both endurance capacity and strategic pacing ability. Training combines long runs with specific race-pace work, emphasizing the ability to maintain form while managing increasing glycogen depletion. Nutrition planning becomes essential for optimal performance.

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Training Plan for the Average Person - A 18k (18km) Run

Most runners require 16-18 weeks of dedicated preparation. Program includes 5-6 weekly sessions: two quality workouts, one long run, and recovery runs. Training emphasizes balanced development of endurance and speed capabilities.

Recovery Guide for the Average Person - A 18k (18km) Run

An average runner needs 3-5 days for proper recovery. They should drink 1.5L of water and have a balanced recovery meal within 30 minutes. The first two days should focus on rest and gentle movement. Training can resume gradually once energy levels normalize. Sleep and nutrition quality significantly impact recovery time.