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Marathon Pace

Sub-4 Marathon Pace

To break 4:00:00 you need 5:41 per kilometer or 9:09 per mile (10.5 km/h, 6.6 mph). Set your own target below, then take the splits and a pace band to the start line.

Marathon
40000

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Pace
5:41 /km
Status
Right on 4:00 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. Marathon4:00:00
  2. 5K28:26
  3. 10K56:53
  4. 15K1:25:19
  5. 20K1:53:45
  6. Half2:00:00
  7. 25K2:22:12
  8. 30K2:50:38
  9. 35K3:19:05
  10. 40K3:47:31
  11. 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.

5K25:01
10K52:10
Half marathon1:55:07
Marathon4:00:00

Workout paces

Interval targets based on your equivalent 5K effort.

RepTarget
Mile7:58–8:15
1000m4:45–5:00
800m3:43–3:55
400m1:46–1:52
200m0:46–0:51

Sub-4 marathon splits

Even-pace clock times for a 4:00:00 marathon. Holding 5:41 per kilometer finishes in 3:59:48; holding 9:09 per mile finishes in 3:59:54.

Kilometer splits at 5:41/km
5 km28:26
10 km56:53
15 km1:25:19
20 km1:53:45
25 km2:22:12
30 km2:50:38
35 km3:19:05
40 km3:47:31
Finish4:00:00
Mile splits at 9:09/mi
Mile 19:09
Mile 218:18
Mile 327:28
Mile 436:37
Mile 545:46
Mile 654:55
Mile 71:04:05
Mile 81:13:14
Mile 91:22:23
Mile 101:31:32
Mile 111:40:41
Mile 121:49:51
Mile 131:59:00
Mile 142:08:09
Mile 152:17:18
Mile 162:26:28
Mile 172:35:37
Mile 182:44:46
Mile 192:53:55
Mile 203:03:05
Mile 213:12:14
Mile 223:21:23
Mile 233:30:32
Mile 243:39:41
Mile 253:48:51
Mile 263:58:00
Finish (26.2 mi)4:00:00

Race times that go with a sub-4 marathon

Riegel-formula equivalents for a 4:00:00 marathon. If your weekly mileage is modest, aim for about 1:53:32 in the half marathon rather than 1:55:07 before committing to this goal.

5K25:01
10K52:10
half marathon1:55:07

Frequently asked questions

What pace is a 4 hour marathon?

A 4:00:00 marathon averages 5:41 per kilometer or 9:09 per mile. Holding 5:41 per kilometer finishes in 3:59:48, and 9:09 per mile finishes in 3:59:54.

What half marathon time do I need for a sub-4 marathon?

The Riegel formula lines up a 4:00:00 marathon with about 1:55:07 for the half marathon. A more conservative estimate for runners without high weekly mileage is about 1:53:32.

What is the halfway split for a sub-4 marathon?

At even pace the halfway split is 2:00:00. Many runners aim to pass halfway a few seconds slower and finish with a small negative split.