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Marathon Pace

Sub-3 Marathon Pace

To break 3:00:00 you need 4:16 per kilometer or 6:52 per mile (14.1 km/h, 8.7 mph). Set your own target below, then take the splits and a pace band to the start line.

Marathon
30000

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Pace
4:16 /km
Status
Right on 3:00 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. Marathon3:00:00
  2. 5K21:20
  3. 10K42:40
  4. 15K1:03:59
  5. 20K1:25:19
  6. Half1:30:00
  7. 25K1:46:39
  8. 30K2:07:59
  9. 35K2:29:18
  10. 40K2:50:38
  11. Finish3:00:00

If you can run 3:00:00

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

5K18:46
10K39:08
Half marathon1:26:20
Marathon3:00:00

Workout paces

Interval targets based on your equivalent 5K effort.

RepTarget
Mile5:59–6:11
1000m3:34–3:45
800m2:48–2:57
400m1:19–1:24
200m0:34–0:38

Sub-3 marathon splits

Even-pace clock times for a 3:00:00 marathon. Holding 4:15 per kilometer finishes in 2:59:20; holding 6:51 per mile finishes in 2:59:36.

Kilometer splits at 4:16/km
5 km21:20
10 km42:40
15 km1:03:59
20 km1:25:19
25 km1:46:39
30 km2:07:59
35 km2:29:18
40 km2:50:38
Finish3:00:00
Mile splits at 6:52/mi
Mile 16:52
Mile 213:44
Mile 320:36
Mile 427:28
Mile 534:20
Mile 641:12
Mile 748:03
Mile 854:55
Mile 91:01:47
Mile 101:08:39
Mile 111:15:31
Mile 121:22:23
Mile 131:29:15
Mile 141:36:07
Mile 151:42:59
Mile 161:49:51
Mile 171:56:43
Mile 182:03:35
Mile 192:10:26
Mile 202:17:18
Mile 212:24:10
Mile 222:31:02
Mile 232:37:54
Mile 242:44:46
Mile 252:51:38
Mile 262:58:30
Finish (26.2 mi)3:00:00

Race times that go with a sub-3 marathon

Riegel-formula equivalents for a 3:00:00 marathon. If your weekly mileage is modest, aim for about 1:25:09 in the half marathon rather than 1:26:20 before committing to this goal.

5K18:46
10K39:08
half marathon1:26:20

Frequently asked questions

What pace is a 3 hour marathon?

A 3:00:00 marathon averages 4:16 per kilometer or 6:52 per mile. Holding 4:15 per kilometer finishes in 2:59:20, and 6:51 per mile finishes in 2:59:36.

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

The Riegel formula lines up a 3:00:00 marathon with about 1:26:20 for the half marathon. A more conservative estimate for runners without high weekly mileage is about 1:25:09.

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

At even pace the halfway split is 1:30:00. Many runners aim to pass halfway a few seconds slower and finish with a small negative split.