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I am over 40, also start from 10km to HM and then FM. There is no general guideline for timing. But the HK Marathon has 5.5 hr cut-off time. So, if you want to join HK Marathon, you need to train to finish within 5.5 hr. I finished 5 hr 24 mins in 2008. You need to practice to build up your speed and endurance. Initially, more on the cardio-vascular ability. There are many training schedules that you can find on the web. The key is to run regularly. I have 2 to 3 runs every week - one interval training, one easy or tempo run, one long distance. |
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