Marathon pace needs proof
Goal pace should be tested through long-run segments, not guessed from ambition alone.
Pace chart
Marathon pace chart
A 4:00 marathon is 5:41 per km (9:09 per mile); sub-3 is 4:16 per km (6:52 per mile). The chart below is even pace over 42.195 km. It is only useful if it matches your current fitness, fueling, course, and long-run durability.
Updated
Free marathon pace chart
Even pace for common marathon finish times, then use Runapt to turn target pace into a realistic block.
- Common marathon finish goals, 3:00 to 5:00
- Per-km and per-mile paces
- Useful for race-day planning
Finish timePer kmPer mile
5:007:07/km11:27/mile
4:306:24/km10:18/mile
4:005:41/km9:09/mile
3:455:20/km8:35/mile
3:304:59/km8:01/mile
3:154:37/km7:26/mile
3:004:16/km6:52/mile
Training notes
Make the plan fit the runner.
Fueling changes everything
A pace you can hold aerobically can still fail if race nutrition is unpracticed.
Do not chase missed miles
Marathon blocks need load control. Catch-up weeks can create bigger problems than the missed run.
FAQ
What pace is a 4-hour marathon?
A 4:00 marathon is 5:41 per kilometre, or 9:09 per mile, held evenly for 42.195 km.
What pace do I need for a sub-3 marathon?
Faster than 4:16 per kilometre, or 6:52 per mile, for the whole race. In practice runners aim a few seconds per kilometre quicker to cover tangents and water stations.
Should I run the marathon at even pace?
Even or very slightly negative splits are the safest plan on a flat course. Going out faster than goal pace rarely comes back in the last 10 km. On a hilly or windy course, hold even effort instead of even pace.
How do I know my marathon goal pace is realistic?
Run a recent race or time trial through a VDOT calculator and compare the marathon pace it gives with the chart. If your goal is much faster than your current VDOT marathon pace, the long runs will tell you before race day does.
Related guides
Keep building the plan.
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Open guideAdaptive plan
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