Marathon Pace Chart

How to Use This Marathon Pace Chart

This marathon pace chart shows the exact pace you need to maintain for various finish times. Find your goal time in the left column, then note the corresponding pace per kilometer or mile. Use this pace to guide your training and race day execution.

Common Marathon Goal Times

Sub 3-hour marathon (2:59:59): An elite amateur achievement requiring consistent training and a pace of approximately 4:15/km (6:52/mi).

Sub 4-hour marathon (3:59:59): A popular goal for experienced runners, requiring a pace of 5:41/km (9:09/mi).

4:30 marathon: A realistic first marathon goal for well-trained runners, with a pace of 6:24/km (10:18/mi).

5-hour marathon: A common target for first-time marathoners, requiring 7:07/km (11:27/mi).

Marathon Pacing Strategy

Unlike shorter races, marathon pacing requires careful energy management:

• Start conservatively: Run the first 5-10 km slightly slower than goal pace to conserve glycogen
• Settle in: Find your rhythm between 10-30 km, maintaining consistent goal pace
• Manage the wall: The 30-35 km mark is typically the hardest; focus on maintaining pace
• Finish strong: If you have energy reserves after 35 km, gradually increase pace

Training with Marathon Pace

Incorporate your marathon goal pace into training through:

• Marathon pace runs: 10-20 km at goal pace during the peak training phase
• Long runs with pace segments: Include the final 8-12 km of long runs at marathon pace
• Pace awareness: Learn to maintain pace without constantly checking your watch

Need More Detail?

For kilometer-by-kilometer splits and detailed race strategy, use our Marathon Pace Calculator. Choose your specific goal time for customized split tables and training advice.