RunReps.com
Marathon Pace Chart
Every marathon finish time from 3:30/km to 9:00/km in 15-second pace increments. Plan your 42.195 km race with confidence.
Marathon Pace Chart
Every marathon finish time from 3:30/km to 9:00/km in 15-second pace increments. Plan your 42.195 km race with confidence.
Target marathon times
Sub-2:45
3:55/km · 6:18/mile
2:45:00
Sub-3:00
4:16/km · 6:52/mile
3:00:00
Sub-3:15
4:37/km · 7:26/mile
3:15:00
Sub-3:30
4:59/km · 8:01/mile
3:30:00
Sub-4:00
5:41/km · 9:09/mile
4:00:00
Sub-4:30
6:24/km · 10:18/mile
4:30:00
Sub-5:00
7:07/km · 11:27/mile
5:00:00
Marathon finish time by pace
| Pace (min/km) | Pace (min/mile) | Marathon Time |
|---|---|---|
| 3:30 | 5:38 | 2:27:41 |
| 3:45 | 6:02 | 2:38:14 |
| 4:00 | 6:26 | 2:48:47 |
| 4:15 | 6:50 | 2:59:20 |
| 4:30 | 7:15 | 3:09:53 |
| 4:45 | 7:39 | 3:20:26 |
| 5:00 | 8:03 | 3:30:59 |
| 5:15 | 8:27 | 3:41:31 |
| 5:30 | 8:51 | 3:52:04 |
| 5:45 | 9:15 | 4:02:37 |
| 6:00 | 9:39 | 4:13:10 |
| 6:15 | 10:04 | 4:23:43 |
| 6:30 | 10:28 | 4:34:16 |
| 6:45 | 10:52 | 4:44:49 |
| 7:00 | 11:16 | 4:55:22 |
| 7:15 | 11:40 | 5:05:55 |
| 7:30 | 12:04 | 5:16:28 |
| 7:45 | 12:28 | 5:27:01 |
| 8:00 | 12:52 | 5:37:34 |
| 8:15 | 13:17 | 5:48:07 |
| 8:30 | 13:41 | 5:58:39 |
| 8:45 | 14:05 | 6:09:12 |
| 9:00 | 14:29 | 6:19:45 |
All times rounded to the nearest second. Marathon = 42.195 km / 26.219 miles.
Why marathon pace punishes a 10-second error
Ten seconds per kilometre is a rounding error over 5 km. Across 42.195 km it is seven minutes, and it is the difference between the row you picked and the one two below it. This is the reason marathon goal pace deserves more scrutiny than any other distance on this site, and why picking a row that flatters you is the most expensive mistake in the chart.
The defensible way to choose is from a shorter race rather than from what you hope for. Predicting a marathon finish time without guessing covers the conversion, and negative splits explained covers the pacing pattern that gets you there with the last 10 km intact.
Two things decide the final hour more than pace does. How many calories a marathon actually needs covers fuelling the deficit you cannot avoid, and what to do the week before a race covers arriving fresh rather than flat.
Marathon pace questions
What pace for a sub-3 hour marathon?
A sub-3 hour marathon requires averaging 4:16 per km (6:52 per mile) for the entire 42.195 km. This is an elite amateur time that fewer than 5% of marathon runners achieve.
What pace for a sub-4 hour marathon?
To finish a marathon under 4 hours you need to average 5:41 per km (9:09 per mile). This is a popular goal for experienced recreational runners. Consistent long runs up to 32 km in training are essential.
How should I pace my first marathon?
Run the first half 1–2 minutes slower than your goal split. Most first-time marathon mistakes come from starting too fast. Aim for even effort rather than even pace - you will naturally slow slightly over 42 km.