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How long does it take to run a 75k (75km) for a beginner?

Answer: on average it takes a beginner runner 9 hours 42 minutes and 1 second to run a 75k (75km).

This assumes an average running speed of 7.76 minutes per kilometer which is the typical running pace for a beginner runner over a 75k (75km).

The 75-kilometer ultra distance presents a significant endurance challenge requiring well-developed aerobic capacity and strategic approach. This race demands excellent nutrition management and pace judgment. Training combines extensive base building with specific ultra-distance preparation, emphasizing sustainable effort and efficient movement patterns over extended duration.

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Training Plan for a Beginner Runner - A 75k (75km) Run

A beginner requires 40-48 weeks minimum preparation. Initial 20 weeks focus on building base mileage. Training includes 4-5 weekly sessions: two long runs, hill/strength session, and recovery runs. Weekly mileage builds gradually from 50km to 100-120km.

Recovery Guide for a Beginner Runner - A 75k (75km) Run

A beginner needs 30-45 days for full recovery. They should drink 3-4L of water gradually and follow a structured eating plan. The first two weeks require complete rest, with only essential movement. Compression wear helps for the first 72 hours. Sleep needs increase to 10+ hours nightly, and anti-inflammatory foods become crucial. Light walking can begin in week 3 if pain-free. Professional massage and physical therapy are strongly recommended for proper recovery.