A 4-hour marathon requires an average pace of about 5:41/km or 9:09/mile. A 3:30 marathon is about 4:59/km (8:01/mile), while a 5-hour marathon is about 7:07/km (11:27/mile). The charts below cover every five-minute finish-time goal from 2:00 to 7:00 and use the official marathon distance of 42.195 km.
Use this marathon pace chart to convert a target finish time into pace per kilometer, pace per mile and race splits. The main chart is deliberately simple: find your goal time, then read across to see the average pace and halfway checkpoint you would hit with even pacing.
Need a target that is not listed? Use the Running Pace Calculator for an exact finish-time or pace conversion.
Marathon pace chart by finish time
These paces are calculated from the full 42.195 km (26 miles 385 yards) marathon distance. Pace values are rounded to the nearest second, so tiny differences can appear when you multiply a rounded pace back across the entire race.
2:00–2:55
| Finish time | Pace / km | Pace / mile | Halfway |
|---|---|---|---|
| 2:00:00 | 2:51/km | 4:35/mile | 1:00:00 |
| 2:05:00 | 2:58/km | 4:46/mile | 1:02:30 |
| 2:10:00 | 3:05/km | 4:57/mile | 1:05:00 |
| 2:15:00 | 3:12/km | 5:09/mile | 1:07:30 |
| 2:20:00 | 3:19/km | 5:20/mile | 1:10:00 |
| 2:25:00 | 3:26/km | 5:32/mile | 1:12:30 |
| 2:30:00 | 3:33/km | 5:43/mile | 1:15:00 |
| 2:35:00 | 3:40/km | 5:55/mile | 1:17:30 |
| 2:40:00 | 3:48/km | 6:06/mile | 1:20:00 |
| 2:45:00 | 3:55/km | 6:18/mile | 1:22:30 |
| 2:50:00 | 4:02/km | 6:29/mile | 1:25:00 |
| 2:55:00 | 4:09/km | 6:40/mile | 1:27:30 |
3:00–3:55
| Finish time | Pace / km | Pace / mile | Halfway |
|---|---|---|---|
| 3:00:00 | 4:16/km | 6:52/mile | 1:30:00 |
| 3:05:00 | 4:23/km | 7:03/mile | 1:32:30 |
| 3:10:00 | 4:30/km | 7:15/mile | 1:35:00 |
| 3:15:00 | 4:37/km | 7:26/mile | 1:37:30 |
| 3:20:00 | 4:44/km | 7:38/mile | 1:40:00 |
| 3:25:00 | 4:52/km | 7:49/mile | 1:42:30 |
| 3:30:00 | 4:59/km | 8:01/mile | 1:45:00 |
| 3:35:00 | 5:06/km | 8:12/mile | 1:47:30 |
| 3:40:00 | 5:13/km | 8:23/mile | 1:50:00 |
| 3:45:00 | 5:20/km | 8:35/mile | 1:52:30 |
| 3:50:00 | 5:27/km | 8:46/mile | 1:55:00 |
| 3:55:00 | 5:34/km | 8:58/mile | 1:57:30 |
4:00–4:55
| Finish time | Pace / km | Pace / mile | Halfway |
|---|---|---|---|
| 4:00:00 | 5:41/km | 9:09/mile | 2:00:00 |
| 4:05:00 | 5:48/km | 9:21/mile | 2:02:30 |
| 4:10:00 | 5:55/km | 9:32/mile | 2:05:00 |
| 4:15:00 | 6:03/km | 9:44/mile | 2:07:30 |
| 4:20:00 | 6:10/km | 9:55/mile | 2:10:00 |
| 4:25:00 | 6:17/km | 10:06/mile | 2:12:30 |
| 4:30:00 | 6:24/km | 10:18/mile | 2:15:00 |
| 4:35:00 | 6:31/km | 10:29/mile | 2:17:30 |
| 4:40:00 | 6:38/km | 10:41/mile | 2:20:00 |
| 4:45:00 | 6:45/km | 10:52/mile | 2:22:30 |
| 4:50:00 | 6:52/km | 11:04/mile | 2:25:00 |
| 4:55:00 | 6:59/km | 11:15/mile | 2:27:30 |
5:00–5:55
| Finish time | Pace / km | Pace / mile | Halfway |
|---|---|---|---|
| 5:00:00 | 7:07/km | 11:27/mile | 2:30:00 |
| 5:05:00 | 7:14/km | 11:38/mile | 2:32:30 |
| 5:10:00 | 7:21/km | 11:49/mile | 2:35:00 |
| 5:15:00 | 7:28/km | 12:01/mile | 2:37:30 |
| 5:20:00 | 7:35/km | 12:12/mile | 2:40:00 |
| 5:25:00 | 7:42/km | 12:24/mile | 2:42:30 |
| 5:30:00 | 7:49/km | 12:35/mile | 2:45:00 |
| 5:35:00 | 7:56/km | 12:47/mile | 2:47:30 |
| 5:40:00 | 8:03/km | 12:58/mile | 2:50:00 |
| 5:45:00 | 8:11/km | 13:10/mile | 2:52:30 |
| 5:50:00 | 8:18/km | 13:21/mile | 2:55:00 |
| 5:55:00 | 8:25/km | 13:32/mile | 2:57:30 |
6:00–7:00
| Finish time | Pace / km | Pace / mile | Halfway |
|---|---|---|---|
| 6:00:00 | 8:32/km | 13:44/mile | 3:00:00 |
| 6:05:00 | 8:39/km | 13:55/mile | 3:02:30 |
| 6:10:00 | 8:46/km | 14:07/mile | 3:05:00 |
| 6:15:00 | 8:53/km | 14:18/mile | 3:07:30 |
| 6:20:00 | 9:00/km | 14:30/mile | 3:10:00 |
| 6:25:00 | 9:07/km | 14:41/mile | 3:12:30 |
| 6:30:00 | 9:15/km | 14:52/mile | 3:15:00 |
| 6:35:00 | 9:22/km | 15:04/mile | 3:17:30 |
| 6:40:00 | 9:29/km | 15:15/mile | 3:20:00 |
| 6:45:00 | 9:36/km | 15:27/mile | 3:22:30 |
| 6:50:00 | 9:43/km | 15:38/mile | 3:25:00 |
| 6:55:00 | 9:50/km | 15:50/mile | 3:27:30 |
| 7:00:00 | 9:57/km | 16:01/mile | 3:30:00 |
Popular marathon goal times and splits
If you want more checkpoints than halfway, this table shows even-pace splits for common goals. Use the official course clocks and distance markers as your primary race-day reference rather than expecting GPS distance to match perfectly.
| Goal | Pace / km | Pace / mile | 5K | 10K | Half | 30K | 40K |
|---|---|---|---|---|---|---|---|
| 3:00:00 | 4:16/km | 6:52/mile | 21:20 | 42:40 | 1:30:00 | 2:07:59 | 2:50:38 |
| 3:15:00 | 4:37/km | 7:26/mile | 23:06 | 46:13 | 1:37:30 | 2:18:39 | 3:04:51 |
| 3:30:00 | 4:59/km | 8:01/mile | 24:53 | 49:46 | 1:45:00 | 2:29:18 | 3:19:05 |
| 3:45:00 | 5:20/km | 8:35/mile | 26:40 | 53:19 | 1:52:30 | 2:39:58 | 3:33:18 |
| 4:00:00 | 5:41/km | 9:09/mile | 28:26 | 56:53 | 2:00:00 | 2:50:38 | 3:47:31 |
| 4:15:00 | 6:03/km | 9:44/mile | 30:13 | 1:00:26 | 2:07:30 | 3:01:18 | 4:01:44 |
| 4:30:00 | 6:24/km | 10:18/mile | 32:00 | 1:03:59 | 2:15:00 | 3:11:58 | 4:15:57 |
| 4:45:00 | 6:45/km | 10:52/mile | 33:46 | 1:07:33 | 2:22:30 | 3:22:38 | 4:30:10 |
| 5:00:00 | 7:07/km | 11:27/mile | 35:33 | 1:11:06 | 2:30:00 | 3:33:18 | 4:44:24 |
| 5:30:00 | 7:49/km | 12:35/mile | 39:06 | 1:18:12 | 2:45:00 | 3:54:37 | 5:12:50 |
| 6:00:00 | 8:32/km | 13:44/mile | 42:40 | 1:25:19 | 3:00:00 | 4:15:57 | 5:41:16 |
How to use this marathon pace chart
- Choose a realistic finish-time goal. Base it on recent race results, training volume, long runs and marathon-pace workouts—not on the pace you hope to feel on a perfect day.
- Find the required pace. Match your goal with the pace per kilometer or mile that fits your watch and race-course markers.
- Check cumulative splits. Halfway and later checkpoints tell you whether your overall race is on schedule without forcing you to react to every individual kilometer or mile.
For example, a 4:00 goal corresponds to approximately 5:41/km or 9:09/mile, with halfway at 2:00:00 and 40K at about 3:47:31. Those are average targets—not instructions to force the exact same pace up every hill and into every headwind.
Should you run even splits or a negative split?
The tables assume even pacing, because that is the cleanest way to convert time into pace. Race execution can be slightly different. For many runners, a conservative opening followed by steady pacing is safer than trying to “bank time” in the first 10K.
- Even split: run close to the same average effort and pace throughout the race.
- Slight negative split: run the second half a little faster than the first if you still feel controlled late in the race.
- Positive split: the second half is slower. This is common, but a large positive split is often a sign that the early pace was too ambitious.
Do not panic over a few seconds on a single kilometer or mile. Marathon pacing is better judged across longer blocks such as 5K or 10K.
Adjust marathon pace for hills, heat, wind and GPS
A pace chart describes the arithmetic of a finish time; it cannot account for course profile or weather. On a flat, cool course, target pace can be a useful anchor. In harder conditions, trying to force the same number on your watch can make the race unnecessarily expensive.
| Factor | What changes | Practical approach |
|---|---|---|
| Hills | Pace naturally slows uphill and rises downhill | Keep effort controlled rather than forcing goal pace uphill. |
| Heat / humidity | Cardiovascular strain rises | Be willing to slow early instead of waiting for the heat to force the adjustment later. |
| Headwind | The energy cost of a given pace increases | Run by effort and use groups when appropriate. |
| GPS error | Your watch can record more or less than the measured course | Use official markers and cumulative race time to verify pacing. |
| Crowding / turns | You may run farther than the shortest measured line | Avoid weaving and expect your watch to show slightly more distance. |
How to choose a realistic marathon pace
The correct marathon pace is not simply the fastest pace you can imagine holding. A useful target should agree with several pieces of evidence from training.
- Your recent 10K or half-marathon fitness supports the goal.
- Your long runs show that you can maintain form and fueling deep into the session.
- Marathon-pace blocks feel controlled rather than like threshold intervals.
- Your weekly training volume and long-run consistency support 42.195 km of running.
- You have adjusted expectations for the specific course and forecast.
If you are still building your running base, start with our Running Guide. For shorter-race benchmarks, compare the 10K Pace Chart and Half Marathon Pace Chart.
How the marathon pace chart is calculated
World Athletics defines the marathon as 42.195 km. Each row on this page uses that full distance. Average pace is calculated as:
pace per km = target finish time ÷ 42.195
pace per mile = target finish time ÷ 26.218757...
Cumulative checkpoints use the same underlying pace. For example, the 30K split is the target finish time multiplied by 30 ÷ 42.195. The displayed pace is rounded to the nearest second, while split calculations use the unrounded underlying value to reduce rounding error.
Source for the official distance: World Athletics — Marathon.
Marathon pace chart FAQ
What pace is a 4-hour marathon?
A 4-hour marathon requires an average pace of about 5:41 per kilometer or 9:09 per mile. Halfway is 2:00:00 with perfectly even pacing.
What pace is a 3:30 marathon?
A 3:30 marathon is about 4:59/km or 8:01/mile, with a halfway split of 1:45:00.
What pace is a 5-hour marathon?
A 5-hour marathon is about 7:07/km or 11:27/mile, with halfway at 2:30:00.
How long is a marathon?
The official marathon distance is 42.195 km, which equals 26 miles and 385 yards (about 26.219 miles). The common shorthand is 26.2 miles.
Does this chart assume even pacing?
Yes. Every pace and checkpoint assumes a constant average pace across the official race distance. Real-world pace can vary with hills, wind, aid stations and race tactics while still producing the same total finish time.
Should I follow GPS pace or course markers?
Use both, but official course markers and cumulative race time are the better check on whether you are actually on schedule. GPS can drift, and runners often cover slightly more than the shortest measured race line.
Should I run faster early to bank time?
Usually not. Running materially faster than goal pace early increases the chance of a large slowdown later. A controlled first section followed by steady pacing is generally a more robust strategy.
Why does my calculated finish time differ by a few seconds from the chart?
The displayed pace is rounded to the nearest second. The underlying calculations use the full marathon distance and unrounded pace, so multiplying the displayed rounded pace can create a small difference.
Related running pace tools
- Running Pace Calculator — calculate an exact pace or finish time.
- Half Marathon Pace Chart — pace per mile, kilometer and race splits.
- 10K Pace Chart — finish-time and pace conversions for 10K.
- Running Guide — training fundamentals, pacing and progression.
Last reviewed September 2026. Pace charts are planning tools, not guarantees. Course profile, weather, fitness, fueling and race execution can all affect the finish time you can sustain.
