Marathon Pace Calculator
Work out marathon pace from a goal finish time, or finish time from a pace. Flick the tape or type an exact time to get 26.2-mile splits, a printable pace band, and equivalent race results.
Roll a digit ↕︎
- Pace
- 5:41 /km
- Status
- Right on 4:00 pace
Flick the tape · pull your finger down for fine control
Your pace band
Clock time at every marker. Print it, cut it, tape it to your wrist.
The same pace from start to finish.
- Marathon4:00:00
- 5K28:26
- 10K56:53
- 15K1:25:19
- 20K1:53:45
- Half2:00:00
- 25K2:22:12
- 30K2:50:38
- 35K3:19:05
- 40K3:47:31
- Finish4:00:00
If you can run 4:00:00
Equivalent race times from the Riegel formula. Longer-race predictions assume your endurance training matches.
Workout paces
Interval targets based on your equivalent 5K effort.
Every finish time on one page:Marathon pace chart
| Rep | Target |
|---|---|
| Mile | 7:58–8:15 |
| 1000m | 4:45–5:00 |
| 800m | 3:43–3:55 |
| 400m | 1:46–1:52 |
| 200m | 0:46–0:51 |
- 1Use the goal buttons to compare common marathon targets from 2:30 to 5:00.
- 2Switch the pace band to a negative split if you plan to start conservatively and finish faster.
- 3Switch between kilometers and miles before printing a pace band or sharing a plan with a coach.
How to use this calculator
- 1Choose Marathon in the race distance selector.
- 2Tap a goal, flick the slide-rule tape, or type an exact finish time on the bib.
- 3Review the pace, race-day splits, pace band, and equivalent race predictions.
Common marathon goal paces
| Goal | Pace | Use case |
|---|---|---|
| Sub-3:00 marathon | 4:16/km or 6:52/mi | Often used as a competitive Boston-style target. |
| Sub-3:30 marathon | 4:59/km or 8:00/mi | A common goal for experienced recreational runners. |
| Sub-4:00 marathon | 5:41/km or 9:09/mi | One of the most searched marathon pace targets. |
| Sub-4:30 marathon | 6:24/km or 10:18/mi | Useful for steady long-run pacing plans. |
Frequently asked questions
What pace do I need for a 4 hour marathon?
A 4 hour marathon requires about 5:41 per kilometer or 9:09 per mile, before adding any buffer for turns, aid stations, or GPS drift.
Should I pace a marathon by kilometer or mile?
Use the unit shown on your race course and watch. Kilometer pacing gives finer feedback, while mile pacing is common in U.S. races.
How much pace buffer should I add for marathon day?
Many runners plan a small buffer of a few seconds per kilometer or mile, especially if the course is crowded, hilly, or warm.