Plans, paces & PBs Use the calculators.
If your goal falls between two rows, the Target Race Pace Calculator gives the exact pace and the Running Split Calculator handles custom distances and repetitions.
Running pace chart
Marathon Pace Chart
Choose a marathon finish time from 2:45 to 6:00. Check the average pace per kilometre and mile, then use cumulative checkpoints to plan an even race over 42.195 km.
Find your goal time, then train to the pace.
The table converts finishing time into the pace and split figures you need to hit. Use the race pace as a target, not as the pace for every training run. Easy running should stay easier; intervals, tempo work and race-specific sessions are where the faster numbers become useful.
Marathon target times and splits
On a phone, swipe the table sideways to see every split and treadmill speed.
| Target | min/km | min/mile | 5 km | 10 km | Halfway | 30 km | 40 km | Treadmill | Plan |
|---|---|---|---|---|---|---|---|---|---|
| 2:45:00 | 3:55 | 6:18 | 19:33 | 39:06 | 1:22:30 | 1:57:19 | 2:36:25 | 15.3 km/h9.5 mph | — |
| 2:50:00 | 4:02 | 6:29 | 20:09 | 40:17 | 1:25:00 | 2:00:52 | 2:41:09 | 14.9 km/h9.3 mph | — |
| 2:55:00 | 4:09 | 6:40 | 20:44 | 41:28 | 1:27:30 | 2:04:25 | 2:45:54 | 14.5 km/h9.0 mph | — |
| 3:00:00 | 4:16 | 6:52 | 21:20 | 42:40 | 1:30:00 | 2:07:59 | 2:50:38 | 14.1 km/h8.7 mph | — |
| 3:05:00 | 4:23 | 7:03 | 21:55 | 43:51 | 1:32:30 | 2:11:32 | 2:55:23 | 13.7 km/h8.5 mph | — |
| 3:10:00 | 4:30 | 7:15 | 22:31 | 45:02 | 1:35:00 | 2:15:05 | 3:00:07 | 13.3 km/h8.3 mph | — |
| 3:15:00 | 4:37 | 7:26 | 23:06 | 46:13 | 1:37:30 | 2:18:39 | 3:04:51 | 13.0 km/h8.1 mph | — |
| 3:20:00 | 4:44 | 7:38 | 23:42 | 47:24 | 1:40:00 | 2:22:12 | 3:09:36 | 12.7 km/h7.9 mph | — |
| 3:25:00 | 4:52 | 7:49 | 24:18 | 48:35 | 1:42:30 | 2:25:45 | 3:14:20 | 12.3 km/h7.7 mph | — |
| 3:30:00 | 4:59 | 8:01 | 24:53 | 49:46 | 1:45:00 | 2:29:18 | 3:19:05 | 12.1 km/h7.5 mph | — |
| 3:35:00 | 5:06 | 8:12 | 25:29 | 50:57 | 1:47:30 | 2:32:52 | 3:23:49 | 11.8 km/h7.3 mph | — |
| 3:40:00 | 5:13 | 8:23 | 26:04 | 52:08 | 1:50:00 | 2:36:25 | 3:28:33 | 11.5 km/h7.2 mph | — |
| 3:45:00 | 5:20 | 8:35 | 26:40 | 53:19 | 1:52:30 | 2:39:58 | 3:33:18 | 11.3 km/h7.0 mph | — |
| 3:50:00 | 5:27 | 8:46 | 27:15 | 54:31 | 1:55:00 | 2:43:32 | 3:38:02 | 11.0 km/h6.8 mph | — |
| 3:55:00 | 5:34 | 8:58 | 27:51 | 55:42 | 1:57:30 | 2:47:05 | 3:42:47 | 10.8 km/h6.7 mph | — |
| 4:00:00 | 5:41 | 9:09 | 28:26 | 56:53 | 2:00:00 | 2:50:38 | 3:47:31 | 10.5 km/h6.6 mph | Sub-4 plan |
| 4:05:00 | 5:48 | 9:21 | 29:02 | 58:04 | 2:02:30 | 2:54:11 | 3:52:15 | 10.3 km/h6.4 mph | — |
| 4:10:00 | 5:55 | 9:32 | 29:37 | 59:15 | 2:05:00 | 2:57:45 | 3:57:00 | 10.1 km/h6.3 mph | — |
| 4:15:00 | 6:03 | 9:44 | 30:13 | 1:00:26 | 2:07:30 | 3:01:18 | 4:01:44 | 9.9 km/h6.2 mph | — |
| 4:20:00 | 6:10 | 9:55 | 30:49 | 1:01:37 | 2:10:00 | 3:04:51 | 4:06:28 | 9.7 km/h6.1 mph | — |
| 4:25:00 | 6:17 | 10:06 | 31:24 | 1:02:48 | 2:12:30 | 3:08:25 | 4:11:13 | 9.6 km/h5.9 mph | — |
| 4:30:00 | 6:24 | 10:18 | 32:00 | 1:03:59 | 2:15:00 | 3:11:58 | 4:15:57 | 9.4 km/h5.8 mph | — |
| 4:35:00 | 6:31 | 10:29 | 32:35 | 1:05:10 | 2:17:30 | 3:15:31 | 4:20:42 | 9.2 km/h5.7 mph | — |
| 4:40:00 | 6:38 | 10:41 | 33:11 | 1:06:22 | 2:20:00 | 3:19:05 | 4:25:26 | 9.0 km/h5.6 mph | — |
| 4:45:00 | 6:45 | 10:52 | 33:46 | 1:07:33 | 2:22:30 | 3:22:38 | 4:30:10 | 8.9 km/h5.5 mph | — |
| 4:50:00 | 6:52 | 11:04 | 34:22 | 1:08:44 | 2:25:00 | 3:26:11 | 4:34:55 | 8.7 km/h5.4 mph | — |
| 4:55:00 | 6:59 | 11:15 | 34:57 | 1:09:55 | 2:27:30 | 3:29:44 | 4:39:39 | 8.6 km/h5.3 mph | — |
| 5:00:00 | 7:07 | 11:27 | 35:33 | 1:11:06 | 2:30:00 | 3:33:18 | 4:44:24 | 8.4 km/h5.2 mph | — |
| 5:05:00 | 7:14 | 11:38 | 36:09 | 1:12:17 | 2:32:30 | 3:36:51 | 4:49:08 | 8.3 km/h5.2 mph | — |
| 5:10:00 | 7:21 | 11:49 | 36:44 | 1:13:28 | 2:35:00 | 3:40:24 | 4:53:52 | 8.2 km/h5.1 mph | — |
| 5:15:00 | 7:28 | 12:01 | 37:20 | 1:14:39 | 2:37:30 | 3:43:58 | 4:58:37 | 8.0 km/h5.0 mph | — |
| 5:20:00 | 7:35 | 12:12 | 37:55 | 1:15:50 | 2:40:00 | 3:47:31 | 5:03:21 | 7.9 km/h4.9 mph | — |
| 5:25:00 | 7:42 | 12:24 | 38:31 | 1:17:01 | 2:42:30 | 3:51:04 | 5:08:06 | 7.8 km/h4.8 mph | — |
| 5:30:00 | 7:49 | 12:35 | 39:06 | 1:18:12 | 2:45:00 | 3:54:37 | 5:12:50 | 7.7 km/h4.8 mph | — |
| 5:35:00 | 7:56 | 12:47 | 39:42 | 1:19:24 | 2:47:30 | 3:58:11 | 5:17:34 | 7.6 km/h4.7 mph | — |
| 5:40:00 | 8:03 | 12:58 | 40:17 | 1:20:35 | 2:50:00 | 4:01:44 | 5:22:19 | 7.4 km/h4.6 mph | — |
| 5:45:00 | 8:11 | 13:10 | 40:53 | 1:21:46 | 2:52:30 | 4:05:17 | 5:27:03 | 7.3 km/h4.6 mph | — |
| 5:50:00 | 8:18 | 13:21 | 41:28 | 1:22:57 | 2:55:00 | 4:08:51 | 5:31:48 | 7.2 km/h4.5 mph | — |
| 5:55:00 | 8:25 | 13:32 | 42:04 | 1:24:08 | 2:57:30 | 4:12:24 | 5:36:32 | 7.1 km/h4.4 mph | — |
| 6:00:00 | 8:32 | 13:44 | 42:40 | 1:25:19 | 3:00:00 | 4:15:57 | 5:41:16 | 7.0 km/h4.4 mph | — |
Choose the right plan.
A marathon target needs sustained mileage and endurance behind it. Compare the starting requirements in the marathon plan hub before beginning a race-date build.
More pace charts
Check another race distance.
Pace chart FAQs
Common questions
What pace is a four-hour marathon?
Exactly 4:00:00 over 42.195 km requires about 5:41/km or 9:09/mile. Our sub-4 plan uses 5:38/km as a modestly faster race target, which gives about 3:57:42 if held evenly.
What pace is a three-hour marathon?
Exactly 3:00:00 requires approximately 4:16/km or 6:52/mile. The halfway checkpoint is 1:30:00 with even pacing.
What pace is a five-hour marathon?
Exactly 5:00:00 requires approximately 7:07/km or 11:27/mile. The halfway checkpoint is 2:30:00 with even pacing.
Are the checkpoints calculated from the rounded pace?
No. Every checkpoint uses the exact finish time divided by 42.195 km, then rounds the result for display. Adding up rounded kilometre paces can produce a small difference.
Should I run faster at the start to bank time?
Avoid banking time early. Settle into a controlled rhythm, use official course markers and adjust your target for conditions. GPS distance and instant pace may differ from the measured course.