Find your goal time in the chart and read across to the pace per kilometre and per mile, with splits at 10K, halfway, 30K and 40K.
| Finish time | Pace per km | Pace per mile | 10 km | Half | 30 km | 40 km |
|---|---|---|---|---|---|---|
| 2:30:00 | 3:33 | 5:43 | 35:33 | 1:15:00 | 1:46:39 | 2:22:12 |
| 2:40:00 | 3:48 | 6:06 | 37:55 | 1:20:00 | 1:53:45 | 2:31:41 |
| 2:50:00 | 4:02 | 6:29 | 40:17 | 1:25:00 | 2:00:52 | 2:41:09 |
| 3:00:00 | 4:16 | 6:52 | 42:40 | 1:30:00 | 2:07:59 | 2:50:38 |
| 3:10:00 | 4:30 | 7:15 | 45:02 | 1:35:00 | 2:15:05 | 3:00:07 |
| 3:20:00 | 4:44 | 7:38 | 47:24 | 1:40:00 | 2:22:12 | 3:09:36 |
| 3:30:00 | 4:59 | 8:01 | 49:46 | 1:45:00 | 2:29:18 | 3:19:05 |
| 3:40:00 | 5:13 | 8:23 | 52:08 | 1:50:00 | 2:36:25 | 3:28:33 |
| 3:50:00 | 5:27 | 8:46 | 54:31 | 1:55:00 | 2:43:32 | 3:38:02 |
| 4:00:00 | 5:41 | 9:09 | 56:53 | 2:00:00 | 2:50:38 | 3:47:31 |
| 4:10:00 | 5:55 | 9:32 | 59:15 | 2:05:00 | 2:57:45 | 3:57:00 |
| © the5krunner. Link required. | ||||||
| 4:20:00 | 6:10 | 9:55 | 1:01:37 | 2:10:00 | 3:04:51 | 4:06:28 |
| 4:30:00 | 6:24 | 10:18 | 1:03:59 | 2:15:00 | 3:11:58 | 4:15:57 |
| 4:40:00 | 6:38 | 10:41 | 1:06:22 | 2:20:00 | 3:19:05 | 4:25:26 |
| 4:50:00 | 6:52 | 11:04 | 1:08:44 | 2:25:00 | 3:26:11 | 4:34:55 |
| 5:00:00 | 7:07 | 11:27 | 1:11:06 | 2:30:00 | 3:33:18 | 4:44:24 |
| 5:10:00 | 7:21 | 11:49 | 1:13:28 | 2:35:00 | 3:40:24 | 4:53:52 |
| 5:20:00 | 7:35 | 12:12 | 1:15:50 | 2:40:00 | 3:47:31 | 5:03:21 |
| 5:30:00 | 7:49 | 12:35 | 1:18:12 | 2:45:00 | 3:54:37 | 5:12:50 |
| 5:40:00 | 8:03 | 12:58 | 1:20:35 | 2:50:00 | 4:01:44 | 5:22:19 |
| 5:50:00 | 8:18 | 13:21 | 1:22:57 | 2:55:00 | 4:08:51 | 5:31:48 |
| 6:00:00 | 8:32 | 13:44 | 1:25:19 | 3:00:00 | 4:15:57 | 5:41:16 |
© the5krunner. Link required.
What to do with this number
- Check what time to aim for with the race predictor.
- Work out training paces from the same time with the VDOT calculator.
- See how your goal ranks at your age on good marathon time.
- Calculate any custom split with the pace calculator.
- Marathon watches that hold pace for you: best marathon watch and Garmin PacePro.
- Targeting Boston? Check your standard on Boston qualifying times.
Quick answers
What pace do I need to run a 4 hour marathon?
A 4:00:00 marathon needs 5:41 per kilometre or 9:09 per mile. The chart gives your splits at 10K, halfway, 30K and 40K so you can check each one on the day.
What pace do I need to run a sub 3 hour marathon?
Running 2:59:59 needs just under 4:16 per kilometre, which is 6:52 per mile, so aim to reach halfway in about 1:29:30.
What is a good marathon pace?
It depends on your age and sex. Check your result on the good marathon time page, which ranks marathon times by age. The median finisher in RunRepeat’s data runs 6:19 per kilometre.
How do I pace a marathon?
Run the first half no faster than the second, aiming for a slight negative split. Hold back through the first 10K, settle into goal pace by 15K and save any extra effort for the final 10K.
How should I use the chart on race day?
Save a screenshot to your phone or print the row for your goal time and fold it into a wristband. Check the clock at each marker and correct by a few seconds, not by chasing lost time.
What if my watch is not exactly on the course markers?
A GPS watch can read slightly long over a marathon, because you rarely run the shortest line. Trust the mile or kilometre markers for splits and your watch for effort and pace feel.
Small things I always use
- Garmin 90-degree charging adapter: Charges your Garmin from any USB-C cable. Essential when travelling. I use one.
- Body Glide: The blue anti-chafe stick swimmers and runners carry. I use it.
- Speedo earplugs: Fewer ear infections and no cold-water dizziness. I use them.
- Dryrobe Advance: My winter changing robe for open-water swims. I use one. A cheaper option is the AONYIYI changing robe.
- Maurten: Race fuel that stays easy on the stomach. I use them.
- Beet It Sport nitrate shots: Beetroot shots I take in the days before a race. I use them.
- Garmin charging puck: The quickest way to top up before a session. I use one.
- Injinji: Toe socks that stop rubbing, so you run more. I use them.
- Ultimate toe protectors: Stop black toenails on long runs. They work. I use them.
- Compressport R2 v2 calf sleeves: My calf sleeves of choice. I use them.
- Cellucor C4: My pre-workout before hard sessions.
- TPU tubes: Schwalbe Aerothan, Tubolito and Pirelli SmarTube. Light, tiny spares. I use all three.
- G8 insoles: Adjustable insoles that are good. I use them.
- Cycplus Cube: A 97g electric pump that gets a road tyre rideable in two minutes. I carry one. 5% off with code THE5KRUNNER.
Watches and sensors
- Polar H10: My daily driver for waking HRV.
- Polar Verity Sense: My backup arm-worn HR sensor.
- Nomad bedside charger: Charges my iPhone and Apple Watch overnight. I use it, and many of their bands.
- Train.Red: The best muscle oxygen sensor I’ve used.
- Tymewear: Accurate heart rate and reliable ventilatory zones. I use it to pace endurance rides over an hour.
- Garmin Forerunner 970: A pro-grade triathlon watch. I use this.
- Apple Watch Ultra 4: My daily smartwatch. No phone needed on rides.
- Garmin Fenix 9 Pro: I’ve just bought one.
On the bike
- Continental GP5000 for everyday riding, and Aero 111 on the front for special occasions.
- Helmets: Specialized S-Works Evade 3 for road riding, and Rudy Project Wing for TT-style races. I use both.
- Ravemen FR300: A front light that mounts under your Garmin or Wahoo. I use one.
- Wahoo TRACKR Radar: I use it on one bike and Varia on the other. They perform the same.
- Garmin Varia RTL515: Radar that warns you of cars from behind. I use this model.
- Wahoo ELEMNT Roam 3: The bike computer that’s easy to use. I use mine on most rides.
- Favero Assioma Pro RS2: Accurate power pedals that swap easily between bikes. I use this model.
Home and indoor training
- NPE Runn: Makes my basic treadmill smart, sending more accurate speed and distance to my watch and Zwift. I use it.
- Google Wifi: Keeps Zwift connected in my pain cave. I use it.
- Apple TV 4K: Zwift on the big screen. I use two.
- Google Nest Doorbell (wired, 2nd gen): My video doorbell, running in both Google Home and Apple Home. I use it.
Health, recovery and sleep
- FreeStyle Libre 3 Plus: Shows how my blood sugar responds to diet.
- hDrop: Measures my sweat loss in summer and indoors.
- Fourth Frontier Zone: Checks my heart under load in hard sessions.
- Oura Ring 5: My partner’s recovery tracker of choice.
- Eight Sleep: A cooling mattress cover my partner and I use nightly.
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