Marathon Pace Chart
Find your target pace per mile and per km for any marathon finish time. Use this chart to plan your race strategy and practice your goal pace during training.
| Finish Time | Pace /km | Pace /mi | Speed (km/h) |
|---|---|---|---|
| 3:00 | 4:16 | 6:52 | 14.1 |
| 3:15 | 4:37 | 7:26 | 13.0 |
| 3:30 | 4:58 | 8:00 | 12.1 |
| 3:45 | 5:20 | 8:35 | 11.3 |
| 4:00 | 5:41 | 9:09 | 10.5 |
| 4:15 | 6:03 | 9:44 | 9.9 |
| 4:30 | 6:24 | 10:18 | 9.4 |
| 4:45 | 6:45 | 10:52 | 8.9 |
| 5:00 | 7:07 | 11:27 | 8.4 |
| 5:30 | 7:49 | 12:35 | 7.7 |
| 6:00 | 8:32 | 13:44 | 7.0 |
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How to Use This Marathon Pace Chart
- Find your goal finish time in the left column.
- Read across to find your target pace per kilometer and per mile.
- Use the pace calculator to check your splits for each mile or 5K segment.
- Practice your goal pace during tempo runs and long runs.
- On race day, aim to run each mile within 5-10 seconds of your target pace.
For a personalized prediction based on your recent race results, use our race time predictor.
Marathon Pacing Strategy
The key to a successful marathon is even pacing. Most runners start too fast and slow down significantly in the final miles. Here is how to pace your marathon:
The First 5K (Miles 1-3)
Start conservatively. Run 10-15 seconds per mile slower than your goal pace. It should feel almost too easy. This saves energy for the later miles when fatigue sets in.
Middle Miles (Miles 4-20)
Settle into your goal pace. Focus on running consistent splits. Use landmarks (water stations, mile markers) to check your pace. Stay relaxed and conserve energy.
The Final 10K (Miles 20-26.2)
This is where the marathon really begins. If you paced well, you can maintain or even slightly increase your pace. Focus on your form, take your fuel, and push to the finish.
Mile-by-Mile Splits for Common Marathon Times
Sub-4 Hour Marathon (9:09/mile)
| Mile | Split | Cumulative |
|---|---|---|
| 1 | 9:09 | 9:09 |
| 5 | 9:09 | 45:45 |
| 10 | 9:09 | 1:31:30 |
| 13.1 | 9:09 | 1:59:36 |
| 20 | 9:09 | 3:03:00 |
| 26.2 | 9:09 | 3:59:30 |
Sub-4:30 Marathon (10:18/mile)
| Mile | Split | Cumulative |
|---|---|---|
| 1 | 10:18 | 10:18 |
| 5 | 10:18 | 51:30 |
| 10 | 10:18 | 1:43:00 |
| 13.1 | 10:18 | 2:15:06 |
| 20 | 10:18 | 3:26:00 |
| 26.2 | 10:18 | 4:29:30 |
Common Marathon Pacing Mistakes
1. Starting Too Fast
The most common mistake. Running the first half 30+ seconds per mile faster than goal pace almost always leads to hitting the wall at mile 20. Start conservatively.
2. Not Fueling Enough
Take 30-60g of carbohydrates per hour after the first hour. Use energy gels, chews, or sports drinks. Practice your fueling plan during long training runs.
3. Running Tangents
Run the shortest possible distance by taking tight turns and running the inside of curves. This can save 0.5-1 mile over the marathon distance.
4. Ignoring Weather
Adjust your pace for heat, humidity, and wind. Add 20-30 seconds per mile for every 10°F above 60°F. It is better to finish slow than to bonk.
Frequently Asked Questions
What pace do I need for a 4 hour marathon?
To finish a marathon in 4 hours, you need to maintain an average pace of 9:09 per mile (5:41 per km). This means running each mile in approximately 9 minutes and 9 seconds for 26.2 miles.
What is a good marathon pace for beginners?
For beginner runners, a good marathon pace is typically 10:00-12:00 per mile (6:13-7:27 per km). This translates to a finish time of 4:22:00 to 5:14:00. Focus on finishing rather than speed for your first marathon.
How do I negative split a marathon?
To negative split, run the first half 10-15 seconds per mile slower than your goal pace, then run the second half 10-15 seconds faster. This requires discipline in the early miles when you feel fresh.
What is the average marathon finish time?
The average marathon finish time is approximately 4:30:00 for men and 4:50:00 for women. However, this varies significantly by age, experience, and training. First-time finishers typically average 5:00:00.
How accurate is a marathon pace chart?
Marathon pace charts are mathematically accurate for calculating splits. However, real-world performance depends on terrain, weather, fueling, and pacing strategy. Use the chart as a guide, not a guarantee.