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How long does it take to run 18 miles for a beginner?

Answer: on average it takes a beginner runner 3 hours 33 minutes and 20 seconds to run 18 miles.

This assumes an average running speed of 11.85 minutes per mile which is the typical running pace for a beginner runner over 18 miles.

The 18-mile distance represents a crucial benchmark in marathon preparation. This race demands excellent aerobic conditioning and sophisticated nutrition strategy. Training emphasizes extended long runs and sustained tempo efforts, focusing on maintaining form through significant fatigue. Success requires well-developed fat oxidation capacity and efficient energy management skills.

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Training Plan for a Beginner Runner - 18 Miles Run

A beginner needs 20-24 weeks of preparation. First 8-10 weeks focus on base building with easy running. Training includes 4 weekly sessions: long run (building to 22km), interval session, tempo run, and recovery run. Cross-training essential for injury prevention.

Recovery Guide for a Beginner Runner - 18 Miles Run

A beginner needs 4-7 days to recover properly. They should drink 1.5-2L of water and eat a substantial meal within 30 minutes. The first 48 hours should focus on rest with gentle walking. Ice therapy can help with muscle soreness. Sleep needs increase to 9-10 hours per night. Light cross-training can begin after day 3 if feeling good. Any persistent fatigue means taking extra rest days.