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Marathon Pace Chart
To run a marathon in 4:00:00 you need 5:41 per km or 9:09 per mile. A 3:30:00 marathon is 4:59/km (8:01/mile) and a 5:00:00 marathon is 7:07/km (11:27/mile). The chart lists every goal from 2:30 to 6:30 with 5K, 10K, half, 30K and 35K split times.
| Finish time | Pace /km | Pace /mile | 5K | 10K | Half | 30K | 35K |
|---|---|---|---|---|---|---|---|
| 2:30:00 | 3:33 | 5:43 | 0:17:46 | 0:35:33 | 1:15:00 | 1:46:39 | 2:04:25 |
| 2:35:00 | 3:40 | 5:55 | 0:18:22 | 0:36:44 | 1:17:30 | 1:50:12 | 2:08:34 |
| 2:40:00 | 3:48 | 6:06 | 0:18:58 | 0:37:55 | 1:20:00 | 1:53:45 | 2:12:43 |
| 2:45:00 | 3:55 | 6:18 | 0:19:33 | 0:39:06 | 1:22:30 | 1:57:19 | 2:16:52 |
| 2:50:00 | 4:02 | 6:29 | 0:20:09 | 0:40:17 | 1:25:00 | 2:00:52 | 2:21:01 |
| 2:55:00 | 4:09 | 6:40 | 0:20:44 | 0:41:28 | 1:27:30 | 2:04:25 | 2:25:10 |
| 3:00:00 | 4:16 | 6:52 | 0:21:20 | 0:42:40 | 1:30:00 | 2:07:59 | 2:29:18 |
| 3:05:00 | 4:23 | 7:03 | 0:21:55 | 0:43:51 | 1:32:30 | 2:11:32 | 2:33:27 |
| 3:10:00 | 4:30 | 7:15 | 0:22:31 | 0:45:02 | 1:35:00 | 2:15:05 | 2:37:36 |
| 3:15:00 | 4:37 | 7:26 | 0:23:06 | 0:46:13 | 1:37:30 | 2:18:39 | 2:41:45 |
| 3:20:00 | 4:44 | 7:38 | 0:23:42 | 0:47:24 | 1:40:00 | 2:22:12 | 2:45:54 |
| 3:25:00 | 4:52 | 7:49 | 0:24:18 | 0:48:35 | 1:42:30 | 2:25:45 | 2:50:03 |
| 3:30:00 | 4:59 | 8:01 | 0:24:53 | 0:49:46 | 1:45:00 | 2:29:18 | 2:54:11 |
| 3:35:00 | 5:06 | 8:12 | 0:25:29 | 0:50:57 | 1:47:30 | 2:32:52 | 2:58:20 |
| 3:40:00 | 5:13 | 8:23 | 0:26:04 | 0:52:08 | 1:50:00 | 2:36:25 | 3:02:29 |
| 3:45:00 | 5:20 | 8:35 | 0:26:40 | 0:53:19 | 1:52:30 | 2:39:58 | 3:06:38 |
| 3:50:00 | 5:27 | 8:46 | 0:27:15 | 0:54:31 | 1:55:00 | 2:43:32 | 3:10:47 |
| 3:55:00 | 5:34 | 8:58 | 0:27:51 | 0:55:42 | 1:57:30 | 2:47:05 | 3:14:56 |
| 4:00:00 | 5:41 | 9:09 | 0:28:26 | 0:56:53 | 2:00:00 | 2:50:38 | 3:19:05 |
| 4:05:00 | 5:48 | 9:21 | 0:29:02 | 0:58:04 | 2:02:30 | 2:54:11 | 3:23:13 |
| 4:10:00 | 5:55 | 9:32 | 0:29:37 | 0:59:15 | 2:05:00 | 2:57:45 | 3:27:22 |
| 4:15:00 | 6:03 | 9:44 | 0:30:13 | 1:00:26 | 2:07:30 | 3:01:18 | 3:31:31 |
| 4:20:00 | 6:10 | 9:55 | 0:30:49 | 1:01:37 | 2:10:00 | 3:04:51 | 3:35:40 |
| 4:25:00 | 6:17 | 10:06 | 0:31:24 | 1:02:48 | 2:12:30 | 3:08:25 | 3:39:49 |
| 4:30:00 | 6:24 | 10:18 | 0:32:00 | 1:03:59 | 2:15:00 | 3:11:58 | 3:43:58 |
| 4:35:00 | 6:31 | 10:29 | 0:32:35 | 1:05:10 | 2:17:30 | 3:15:31 | 3:48:06 |
| 4:40:00 | 6:38 | 10:41 | 0:33:11 | 1:06:22 | 2:20:00 | 3:19:05 | 3:52:15 |
| 4:45:00 | 6:45 | 10:52 | 0:33:46 | 1:07:33 | 2:22:30 | 3:22:38 | 3:56:24 |
| 4:50:00 | 6:52 | 11:04 | 0:34:22 | 1:08:44 | 2:25:00 | 3:26:11 | 4:00:33 |
| 4:55:00 | 6:59 | 11:15 | 0:34:57 | 1:09:55 | 2:27:30 | 3:29:44 | 4:04:42 |
| 5:00:00 | 7:07 | 11:27 | 0:35:33 | 1:11:06 | 2:30:00 | 3:33:18 | 4:08:51 |
| 5:05:00 | 7:14 | 11:38 | 0:36:09 | 1:12:17 | 2:32:30 | 3:36:51 | 4:13:00 |
| 5:10:00 | 7:21 | 11:49 | 0:36:44 | 1:13:28 | 2:35:00 | 3:40:24 | 4:17:08 |
| 5:15:00 | 7:28 | 12:01 | 0:37:20 | 1:14:39 | 2:37:30 | 3:43:58 | 4:21:17 |
| 5:20:00 | 7:35 | 12:12 | 0:37:55 | 1:15:50 | 2:40:00 | 3:47:31 | 4:25:26 |
| 5:25:00 | 7:42 | 12:24 | 0:38:31 | 1:17:01 | 2:42:30 | 3:51:04 | 4:29:35 |
| 5:30:00 | 7:49 | 12:35 | 0:39:06 | 1:18:12 | 2:45:00 | 3:54:37 | 4:33:44 |
| 5:35:00 | 7:56 | 12:47 | 0:39:42 | 1:19:24 | 2:47:30 | 3:58:11 | 4:37:53 |
| 5:40:00 | 8:03 | 12:58 | 0:40:17 | 1:20:35 | 2:50:00 | 4:01:44 | 4:42:01 |
| 5:45:00 | 8:11 | 13:10 | 0:40:53 | 1:21:46 | 2:52:30 | 4:05:17 | 4:46:10 |
| 5:50:00 | 8:18 | 13:21 | 0:41:28 | 1:22:57 | 2:55:00 | 4:08:51 | 4:50:19 |
| 5:55:00 | 8:25 | 13:32 | 0:42:04 | 1:24:08 | 2:57:30 | 4:12:24 | 4:54:28 |
| 6:00:00 | 8:32 | 13:44 | 0:42:40 | 1:25:19 | 3:00:00 | 4:15:57 | 4:58:37 |
| 6:05:00 | 8:39 | 13:55 | 0:43:15 | 1:26:30 | 3:02:30 | 4:19:31 | 5:02:46 |
| 6:10:00 | 8:46 | 14:07 | 0:43:51 | 1:27:41 | 3:05:00 | 4:23:04 | 5:06:55 |
| 6:15:00 | 8:53 | 14:18 | 0:44:26 | 1:28:52 | 3:07:30 | 4:26:37 | 5:11:03 |
| 6:20:00 | 9:00 | 14:30 | 0:45:02 | 1:30:03 | 3:10:00 | 4:30:10 | 5:15:12 |
| 6:25:00 | 9:07 | 14:41 | 0:45:37 | 1:31:15 | 3:12:30 | 4:33:44 | 5:19:21 |
| 6:30:00 | 9:15 | 14:52 | 0:46:13 | 1:32:26 | 3:15:00 | 4:37:17 | 5:23:30 |
Even pace. For a negative split use the pace band tool.
Questions and answers
How do I use a marathon pace chart?
Find your goal finish time in the first column. The row shows the even pace per km and per mile and the time you should see on the clock at each checkpoint.
Should I run even pace?
For most runners an even or slightly faster second half works better than starting fast. This chart shows even pace. For a negative split, make a band with the pace band tool.
How do I print it?
Use the A4 or US Letter PDF button. Print at 100 % (actual size). The PDF is made in your browser and has no ads.
How far is a marathon?
Marathon.
Sources
- 1 mile = 1.609344 km exactly (international mile). Marathon 42.195 km, half marathon 21.0975 km (World Athletics road race distances).