Skip to content
Marathon Pace

Sub-3:20 Marathon Pace

To break 3:20:00 you need 4:44 per kilometer or 7:38 per mile (12.7 km/h, 7.9 mph). Set your own target below, then take the splits and a pace band to the start line.

Marathon
32000

Roll a digit ↕

Pace
4:44 /km
Status
Sub-3:30 · 10:00 to spare

Flick the tape · pull your finger down for fine control

Jump to a goal

Your pace band

Clock time at every marker. Print it, cut it, tape it to your wrist.

The same pace from start to finish.

  1. Marathon3:20:00
  2. 5K23:42
  3. 10K47:24
  4. 15K1:11:06
  5. 20K1:34:48
  6. Half1:40:00
  7. 25K1:58:30
  8. 30K2:22:12
  9. 35K2:45:54
  10. 40K3:09:36
  11. Finish3:20:00

If you can run 3:20:00

Equivalent race times from the Riegel formula. Longer-race predictions assume your endurance training matches.

5K20:51
10K43:29
Half marathon1:35:56
Marathon3:20:00

Workout paces

Interval targets based on your equivalent 5K effort.

RepTarget
Mile6:39–6:53
1000m3:58–4:10
800m3:06–3:16
400m1:28–1:33
200m0:38–0:43

Sub-3:20 marathon splits

Even-pace clock times for a 3:20:00 marathon. Holding 4:44 per kilometer finishes in 3:19:43; holding 7:37 per mile finishes in 3:19:42.

Kilometer splits at 4:44/km
5 km23:42
10 km47:24
15 km1:11:06
20 km1:34:48
25 km1:58:30
30 km2:22:12
35 km2:45:54
40 km3:09:36
Finish3:20:00
Mile splits at 7:38/mi
Mile 17:38
Mile 215:15
Mile 322:53
Mile 430:31
Mile 538:08
Mile 645:46
Mile 753:24
Mile 81:01:02
Mile 91:08:39
Mile 101:16:17
Mile 111:23:55
Mile 121:31:32
Mile 131:39:10
Mile 141:46:48
Mile 151:54:25
Mile 162:02:03
Mile 172:09:41
Mile 182:17:18
Mile 192:24:56
Mile 202:32:34
Mile 212:40:11
Mile 222:47:49
Mile 232:55:27
Mile 243:03:05
Mile 253:10:42
Mile 263:18:20
Finish (26.2 mi)3:20:00

Race times that go with a sub-3:20 marathon

Riegel-formula equivalents for a 3:20:00 marathon. If your weekly mileage is modest, aim for about 1:34:36 in the half marathon rather than 1:35:56 before committing to this goal.

5K20:51
10K43:29
half marathon1:35:56

Frequently asked questions

What pace is a 3:20 marathon?

A 3:20:00 marathon averages 4:44 per kilometer or 7:38 per mile. Holding 4:44 per kilometer finishes in 3:19:43, and 7:37 per mile finishes in 3:19:42.

What half marathon time do I need for a sub-3:20 marathon?

The Riegel formula lines up a 3:20:00 marathon with about 1:35:56 for the half marathon. A more conservative estimate for runners without high weekly mileage is about 1:34:36.

What is the halfway split for a sub-3:20 marathon?

At even pace the halfway split is 1:40:00. Many runners aim to pass halfway a few seconds slower and finish with a small negative split.