How to plan your marathon pace
- The marathon distance (42.195 km) is filled in. Enter your goal time, for example 3:59:59 or 4:30:00.
- Read your target pace per kilometre and per mile and the equivalent speed.
- Open Splits for the time you should pass every kilometre. Switch the distance unit to miles for mile splits.
Pacing a marathon well
A sub-4-hour marathon needs an average of 5:41 per km (9:09 per mile); sub-3:30 needs 4:58 per km (8:00 per mile); sub-3 needs 4:16 per km (6:52 per mile). Even pacing, or running the second half slightly faster (a negative split), is the most reliable way to reach a goal. Going out even 10 seconds per km too fast in the first half often costs several minutes later, when glycogen runs low.
Courses are often measured on the shortest racing line, and GPS watches usually record 0.5–1% more distance, so aim a few seconds per kilometre under your goal pace or follow the official markers. Practise your goal pace on long runs and test your fuelling. The calculator runs in your browser.
ℹ️ Not medical advice: an estimate for healthy adults. Ask a doctor or qualified professional about your own situation.
FAQ
What pace is a 4-hour marathon?
5:41 per km or 9:09 per mile.
Should I run even splits?
Even or slightly negative splits work best for most runners.
How do I know my realistic goal?
Use the race time predictor with a recent half marathon and add 5–10% for a first marathon.