Marathon pace chart: split times for every goal
Pick your goal time: you get the pace per kilometer, the speed and your splits at 10, 20, halfway, 30 and 40 km. Full chart from 3:00 to 5:30.
Formulas
pace (s/km) = time (s) ÷ distance (km)
speed (km/h) = 3600 ÷ pace (s/km)
split time = pace × distance covered Split times assume an even pace from start to finish. On a real course, hills, wind and fatigue shift the splits.
Your split times
| Distance | Split time |
|---|---|
| 5 km | 28:26 |
| 10 km | 56:53 |
| 15 km | 1:25:19 |
| 20 km | 1:53:45 |
| 25 km | 2:22:12 |
| 30 km | 2:50:38 |
| 35 km | 3:19:05 |
| 40 km | 3:47:31 |
| 42.2 km · finish | 4:00:00 |
| At the same pace | Time |
|---|---|
| 5 km | 28:26 |
| 10 km | 56:53 |
| Half marathon | 2:00:00 |
| Marathon | 4:00:00 |
Marathon pace chart by goal time
Pace and split times for each goal time, assuming an even pace over 42.195 km.
| Goal | Pace | Speed | 10 km | 20 km | Halfway | 30 km | 40 km |
|---|---|---|---|---|---|---|---|
| 3:00:00 | 4:16 /km | 14.1 km/h | 42:40 | 1:25:19 | 1:30:00 | 2:07:59 | 2:50:38 |
| 3:15:00 | 4:37 /km | 13.0 km/h | 46:13 | 1:32:26 | 1:37:30 | 2:18:39 | 3:04:51 |
| 3:30:00 | 4:59 /km | 12.1 km/h | 49:46 | 1:39:32 | 1:45:00 | 2:29:18 | 3:19:05 |
| 3:45:00 | 5:20 /km | 11.3 km/h | 53:19 | 1:46:39 | 1:52:30 | 2:39:58 | 3:33:18 |
| 4:00:00 | 5:41 /km | 10.5 km/h | 56:53 | 1:53:45 | 2:00:00 | 2:50:38 | 3:47:31 |
| 4:15:00 | 6:03 /km | 9.9 km/h | 1:00:26 | 2:00:52 | 2:07:30 | 3:01:18 | 4:01:44 |
| 4:30:00 | 6:24 /km | 9.4 km/h | 1:03:59 | 2:07:59 | 2:15:00 | 3:11:58 | 4:15:57 |
| 4:45:00 | 6:45 /km | 8.9 km/h | 1:07:33 | 2:15:05 | 2:22:30 | 3:22:38 | 4:30:10 |
| 5:00:00 | 7:07 /km | 8.4 km/h | 1:11:06 | 2:22:12 | 2:30:00 | 3:33:18 | 4:44:24 |
| 5:30:00 | 7:49 /km | 7.7 km/h | 1:18:12 | 2:36:25 | 2:45:00 | 3:54:37 | 5:12:50 |
How to set your marathon pace
The marathon is run at roughly 78–84% of your vVO2max. Goal pace is trained at the end of long runs, when the legs are already tired: that is what the 16-week marathon plan does. The race time predictor can estimate your time from a recent half marathon, but keep in mind that the estimate is optimistic without long runs.
The key checkpoints
The 10th and 20th kilometers tell you whether you started too fast; the 30th is the real judge. The chart above gives all these splits for 10 goal times, from 3:00 to 5:30.
A realistic goal
A marathon demands volume (long runs, several months of preparation): without it, a goal read from a chart stays theoretical. When in doubt, build in a margin of 5 to 10 minutes.
In the app
Your goal, tracked in the app
Runalis projects your times over 10K, half marathon and marathon from your current level, and adjusts the paces of every session. Goal 4:15:00 or any other: the plan follows.
Discover Runalis