Lose 20 pounds.

Few things are guaranteed when it comes to racing, but one thing is certain: the less weight you’re carrying to the finish line, the faster you will get there. Below is a chart that estimates the effects of weight loss on various finishing times.

Time Reduction From Weight Loss

Weight Change 5k (min:s) 10k 1/2 Marathon Marathon
2 pounds 0:12 0:25 0:52 1:45
5 pounds 0:31 1:02 2:11 4:22
10 pounds 1:02 2:04 4:22 8:44
20 pounds 2:04 4:08 8:44 17:28