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Marathon Pace

Sub-3:30 Marathon Pace

To break 3:30:00 you need 4:59 per kilometer or 8:01 per mile (12.1 km/h, 7.5 mph). Set your own target below, then take the splits and a pace band to the start line.

Marathon
33000

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Pace
4:59 /km
Status
Right on 3:30 pace

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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. Marathon3:30:00
  2. 5K24:53
  3. 10K49:46
  4. 15K1:14:39
  5. 20K1:39:32
  6. Half1:45:00
  7. 25K2:04:25
  8. 30K2:29:18
  9. 35K2:54:11
  10. 40K3:19:05
  11. Finish3:30:00

If you can run 3:30:00

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

5K21:54
10K45:39
Half marathon1:40:43
Marathon3:30:00

Workout paces

Interval targets based on your equivalent 5K effort.

RepTarget
Mile6:59–7:13
1000m4:10–4:23
800m3:15–3:26
400m1:32–1:38
200m0:40–0:45

Sub-3:30 marathon splits

Even-pace clock times for a 3:30:00 marathon. Holding 4:58 per kilometer finishes in 3:29:34; holding 8:00 per mile finishes in 3:29:45.

Kilometer splits at 4:59/km
5 km24:53
10 km49:46
15 km1:14:39
20 km1:39:32
25 km2:04:25
30 km2:29:18
35 km2:54:11
40 km3:19:05
Finish3:30:00
Mile splits at 8:01/mi
Mile 18:01
Mile 216:01
Mile 324:02
Mile 432:02
Mile 540:03
Mile 648:03
Mile 756:04
Mile 81:04:05
Mile 91:12:05
Mile 101:20:06
Mile 111:28:06
Mile 121:36:07
Mile 131:44:07
Mile 141:52:08
Mile 152:00:09
Mile 162:08:09
Mile 172:16:10
Mile 182:24:10
Mile 192:32:11
Mile 202:40:11
Mile 212:48:12
Mile 222:56:13
Mile 233:04:13
Mile 243:12:14
Mile 253:20:14
Mile 263:28:15
Finish (26.2 mi)3:30:00

Race times that go with a sub-3:30 marathon

Riegel-formula equivalents for a 3:30:00 marathon. If your weekly mileage is modest, aim for about 1:39:20 in the half marathon rather than 1:40:43 before committing to this goal.

5K21:54
10K45:39
half marathon1:40:43

Frequently asked questions

What pace is a 3:30 marathon?

A 3:30:00 marathon averages 4:59 per kilometer or 8:01 per mile. Holding 4:58 per kilometer finishes in 3:29:34, and 8:00 per mile finishes in 3:29:45.

What half marathon time do I need for a sub-3:30 marathon?

The Riegel formula lines up a 3:30:00 marathon with about 1:40:43 for the half marathon. A more conservative estimate for runners without high weekly mileage is about 1:39:20.

What is the halfway split for a sub-3:30 marathon?

At even pace the halfway split is 1:45:00. Many runners aim to pass halfway a few seconds slower and finish with a small negative split.