Marathon Pace Chart
A marathon pace chart linking finish times to the pace you need to run per km and per mile.
| Finish time | Pace / km | Pace / mile | Speed (kph) | Speed (mph) |
|---|---|---|---|---|
| 2:30:00 | 3:33 | 5:43 | 16.9 | 10.5 |
| 2:40:00 | 3:48 | 6:06 | 15.8 | 9.8 |
| 2:50:00 | 4:02 | 6:29 | 14.9 | 9.3 |
| 3:00:00 | 4:16 | 6:52 | 14.1 | 8.7 |
| 3:10:00 | 4:30 | 7:15 | 13.3 | 8.3 |
| 3:20:00 | 4:44 | 7:38 | 12.7 | 7.9 |
| 3:30:00 | 4:59 | 8:01 | 12.1 | 7.5 |
| 3:40:00 | 5:13 | 8:23 | 11.5 | 7.2 |
| 3:50:00 | 5:27 | 8:46 | 11.0 | 6.8 |
| 4:00:00 | 5:41 | 9:09 | 10.5 | 6.6 |
| 4:10:00 | 5:55 | 9:32 | 10.1 | 6.3 |
| 4:20:00 | 6:10 | 9:55 | 9.7 | 6.1 |
| 4:30:00 | 6:24 | 10:18 | 9.4 | 5.8 |
| 4:40:00 | 6:38 | 10:41 | 9.0 | 5.6 |
| 4:50:00 | 6:52 | 11:04 | 8.7 | 5.4 |
| 5:00:00 | 7:07 | 11:27 | 8.4 | 5.2 |
| 5:10:00 | 7:21 | 11:49 | 8.2 | 5.1 |
| 5:20:00 | 7:35 | 12:12 | 7.9 | 4.9 |
| 5:30:00 | 7:49 | 12:35 | 7.7 | 4.8 |
This marathon pace chart links finish times from 2:30 to 5:30 with the pace required over 42.195 km, shown per kilometre and per mile alongside the treadmill speed. The marathon punishes pacing errors more than any other common distance, so knowing the exact pace behind your goal is essential. The 3:00, 3:30 and 4:00 rows are highlighted as the classic marathon milestones.
Reading the chart
Find your goal time on the left and read across for the pace and speed you need. The landmark sub-4:00 marathon requires about 5:41 min/km, roughly 9:09 min/mile, held for the whole way. A 3:30 marathon tightens that to about 4:59 min/km, and a 3:00 marathon asks for close to 4:16 min/km sustained across 42.195 km. Each value is calculated directly from the finish time divided by the distance, so it is exact.
Why marathon pacing is unforgiving
Over 42 km, small errors compound. Starting even ten seconds per kilometre too fast can drain your glycogen stores early and trigger the dramatic slowdown runners call hitting the wall. The most successful marathons are run at an even effort or a slight negative split, with disciplined fuelling every few kilometres. Because the stakes are high, it is worth rehearsing goal pace in long training runs until it feels automatic, and building a detailed race plan with the splits calculator so you know your target time at every marker.
Set a realistic marathon goal
Predicting a marathon from a shorter race tends to be optimistic, because endurance and fuelling matter so much over the distance. Still, the race time predictor gives a useful starting point from a recent half marathon, which is the closest common comparison. Cross-check the pace here against the half marathon pace chart, and use the pace calculator to convert your goal pace between every unit.
Frequently asked questions
What pace is a 4-hour marathon?
A 4:00:00 marathon is about 5:41 min/km, or roughly 9:09 min/mile. It is one of the most common marathon goals for recreational runners.
What pace do I need to break 3:30 for a marathon?
Sub-3:30 needs about 4:59 min/km, close to 8:01 min/mile, held for the full 42.195 km. Consistent pacing is essential over that distance.
How long is a marathon?
A marathon is 42.195 km, or 26.22 miles. Each pace in this chart is the finish time divided by that exact distance.