Marathon Pace Chart

How to use the Marathon Pace Chart

1. Choose a mode above the chart. Pick “Pace for a goal time” if you know the finish time you want, or “Finish time for a pace” if you know the pace you can hold.
2. Type your finish time (for example, 4:00:00) or your pace into the box.
3. Read the answer. It shows your pace per mile and your pace per km.
4. Find the highlighted row. The closest row in the chart is highlighted, and it lists your elapsed times at 5K, 10K, half marathon and 30K.
5. Use the miles / km switch to choose whether the pace you type, and the big answer, are per mile or per km. The chart always shows both.
6. Press Print chart to print only the chart, or press Copy link to share or bookmark the exact result.

The two modes answer opposite questions. Pace for a goal time suits race planning, when you have a finish time in mind. Finish time for a pace suits a training check, when you already know the pace you can hold and want to see the finish time it gives.

The highlighted row is the nearest row to your answer, not a rounded version of it, so read the exact pace in the answer box and use the row for the checkpoint times. Your settings are also kept in the page address, so a copied link opens with the same result.

What pace do I need for a 4 hour marathon?

A 4-hour marathon needs an average pace of 9:09 per mile or 5:41 per km. The tool gets this by dividing the goal time by the distance: 240 minutes divided by 26.22 miles (42.195 km) gives about 9 minutes 9 seconds per mile.

At that pace you pass the halfway point at 2:00:00. Because every mile or km takes the same time, the second half of the race should take the same as the first.

What pace do I need for a 3 hour marathon?

A 3:00:00 marathon needs a pace of 6:52 per mile or 4:16 per km, and you reach the halfway point at 1:30:00. The pace is the finish time divided by the distance. For 3:00:00, that is 180 minutes divided by 26.22 miles, which gives 6 minutes 52 seconds per mile.

What is a good marathon pace?

A good marathon pace is one that matches a finish time you can hold for the whole 42.195 km. There is no single right number, because a sensible pace for a first marathon is different from a pace chasing a specific goal.

Start with your goal time, use the chart to find the matching pace, and then check that pace against your recent training runs. If you can run the first few miles at that pace and still feel in control, the target is probably realistic. If you are working hard from the start, choose a slower goal.

How do I use a marathon pace chart?

A marathon pace chart links three numbers: finish time, pace and distance. Each row shows a finish time with the matching pace per mile and per km, plus the elapsed time at checkpoints. Find your goal time, read across to the pace, and then check the checkpoint columns to see when you should reach each landmark.

The pace is calculated with one formula: pace = time ÷ distance. Rows can be spaced every 1:00, 5:00 or 10:00, so you can find a time that falls between two standard finish times.

Should I run even splits in a marathon?

Even splits means running every mile or kilometre in the same time. The chart assumes even pace, so the 4:00:00 row puts you at 2:00:00 at the halfway point and the 30K mark at a proportional time.

Even pacing is a common target because it spreads effort across the whole distance and helps you avoid starting too fast. Real courses rarely allow perfect splits. Hills, wind, heat and crowds all change your speed from one kilometre to the next, so treat the chart as a target to aim for rather than a split you must hit exactly.

Why does the chart show both miles and kilometres?

The table always lists pace per mile and pace per km, so you can read whichever unit your watch or training plan uses. The miles / km switch changes only which unit the pace you type and the big answer use. Your choice is remembered in this browser, and the table itself does not change.

Frequently asked questions

Can I print the chart?

Yes. Press Print chart, and only the chart prints, not the rest of the page. The printed copy keeps the pace per mile and per km for every row in the table.

What pace do I need for a 3:30 marathon?

A 3:30:00 marathon needs 8:01 per mile or 4:59 per km. You reach the halfway point at 1:45:00, and the same row lists your elapsed times at the other checkpoints.

What distance does the chart use?

The chart uses a marathon distance of 42.195 km, which is 26.2 miles. Every pace and checkpoint is based on that distance.

Does the tool work on a phone?

Yes. The page works on phones, and wide tables scroll sideways inside their box. Swipe across the table to see the later columns.

Which finish times are listed?

The chart lists finish times from 2:00:00 to 7:00:00, with rows every 5:00 by default. You can change the spacing to every 1:00 or every 10:00. A time that falls between two rows still gets an exact answer in the answer box.

Why is a row highlighted that is not my exact time?

The highlighted row is the closest one in the chart. Your exact pace is still shown in the answer above the chart.

Can I use this for a shorter race?

This chart is set up for marathons. For shorter races, use the 5K or 10K pace chart, or the half marathon pace chart.

Does the tool store what I type?

No. The tool runs entirely in your browser, and nothing you type is uploaded or stored on a server.

Related tools

• Pace calculator to work out pace, time and distance for any run.
• Half marathon pace chart when you want splits for a 21.1 km race.
• 5K pace chart to plan a short race or a speed session.
• 10K pace chart for splits over 10 km.
• Treadmill pace chart to set speeds for indoor running.
• Marathon pace band to carry your splits on race day.
• Race pace calculator to compare pacing across different race distances.
• Marathon training plan to build the fitness needed to hold your goal pace.