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Marathon pace chart: pace per km and per mile, with 10K, halfway, 30K and 40K splits for every goal time
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A marathon is 42.195 km (26.2188 miles). The chart turns every goal time from 2:30 to 6:00 into the pace you need per kilometre and per mile, and the clock you should see at 10 km, halfway, 30 km, 20 miles and 40 km if you run it evenly. The three numbers that matter most on the day are halfway, 30 km and 20 miles — that is where an even-split plan either holds or starts to collect its debt.
| Finish | per km | per mile | 10 km | Half | 30 km | 20 mi | 40 km |
|---|---|---|---|---|---|---|---|
| 2:30:00 | 3:33 | 5:43 | 35:33 | 1:15:00 | 1:46:39 | 1:54:25 | 2:22:12 |
| 2:35:00 | 3:40 | 5:55 | 36:44 | 1:17:30 | 1:50:12 | 1:58:14 | 2:26:56 |
| 2:40:00 | 3:48 | 6:06 | 37:55 | 1:20:00 | 1:53:45 | 2:02:03 | 2:31:41 |
| 2:45:00 | 3:55 | 6:18 | 39:06 | 1:22:30 | 1:57:19 | 2:05:52 | 2:36:25 |
| 2:50:00 | 4:02 | 6:29 | 40:17 | 1:25:00 | 2:00:52 | 2:09:41 | 2:41:09 |
| 2:55:00 | 4:09 | 6:40 | 41:28 | 1:27:30 | 2:04:25 | 2:13:30 | 2:45:54 |
| 3:00:00 | 4:16 | 6:52 | 42:40 | 1:30:00 | 2:07:59 | 2:17:18 | 2:50:38 |
| 3:05:00 | 4:23 | 7:03 | 43:51 | 1:32:30 | 2:11:32 | 2:21:07 | 2:55:23 |
| 3:10:00 | 4:30 | 7:15 | 45:02 | 1:35:00 | 2:15:05 | 2:24:56 | 3:00:07 |
| 3:15:00 | 4:37 | 7:26 | 46:13 | 1:37:30 | 2:18:39 | 2:28:45 | 3:04:51 |
| 3:20:00 | 4:44 | 7:38 | 47:24 | 1:40:00 | 2:22:12 | 2:32:34 | 3:09:36 |
| 3:25:00 | 4:52 | 7:49 | 48:35 | 1:42:30 | 2:25:45 | 2:36:23 | 3:14:20 |
| 3:30:00 | 4:59 | 8:01 | 49:46 | 1:45:00 | 2:29:18 | 2:40:11 | 3:19:05 |
| 3:35:00 | 5:06 | 8:12 | 50:57 | 1:47:30 | 2:32:52 | 2:44:00 | 3:23:49 |
| 3:40:00 | 5:13 | 8:23 | 52:08 | 1:50:00 | 2:36:25 | 2:47:49 | 3:28:33 |
| 3:45:00 | 5:20 | 8:35 | 53:19 | 1:52:30 | 2:39:58 | 2:51:38 | 3:33:18 |
| 3:50:00 | 5:27 | 8:46 | 54:31 | 1:55:00 | 2:43:32 | 2:55:27 | 3:38:02 |
| 3:55:00 | 5:34 | 8:58 | 55:42 | 1:57:30 | 2:47:05 | 2:59:16 | 3:42:47 |
| 4:00:00 | 5:41 | 9:09 | 56:53 | 2:00:00 | 2:50:38 | 3:03:05 | 3:47:31 |
| 4:05:00 | 5:48 | 9:21 | 58:04 | 2:02:30 | 2:54:11 | 3:06:53 | 3:52:15 |
| 4:10:00 | 5:55 | 9:32 | 59:15 | 2:05:00 | 2:57:45 | 3:10:42 | 3:57:00 |
| 4:15:00 | 6:03 | 9:44 | 1:00:26 | 2:07:30 | 3:01:18 | 3:14:31 | 4:01:44 |
| 4:20:00 | 6:10 | 9:55 | 1:01:37 | 2:10:00 | 3:04:51 | 3:18:20 | 4:06:28 |
| 4:25:00 | 6:17 | 10:06 | 1:02:48 | 2:12:30 | 3:08:25 | 3:22:09 | 4:11:13 |
| 4:30:00 | 6:24 | 10:18 | 1:03:59 | 2:15:00 | 3:11:58 | 3:25:58 | 4:15:57 |
| 4:35:00 | 6:31 | 10:29 | 1:05:10 | 2:17:30 | 3:15:31 | 3:29:46 | 4:20:42 |
| 4:40:00 | 6:38 | 10:41 | 1:06:22 | 2:20:00 | 3:19:05 | 3:33:35 | 4:25:26 |
| 4:45:00 | 6:45 | 10:52 | 1:07:33 | 2:22:30 | 3:22:38 | 3:37:24 | 4:30:10 |
| 4:50:00 | 6:52 | 11:04 | 1:08:44 | 2:25:00 | 3:26:11 | 3:41:13 | 4:34:55 |
| 4:55:00 | 6:59 | 11:15 | 1:09:55 | 2:27:30 | 3:29:44 | 3:45:02 | 4:39:39 |
| 5:00:00 | 7:07 | 11:27 | 1:11:06 | 2:30:00 | 3:33:18 | 3:48:51 | 4:44:24 |
| 5:05:00 | 7:14 | 11:38 | 1:12:17 | 2:32:30 | 3:36:51 | 3:52:39 | 4:49:08 |
| 5:10:00 | 7:21 | 11:49 | 1:13:28 | 2:35:00 | 3:40:24 | 3:56:28 | 4:53:52 |
| 5:15:00 | 7:28 | 12:01 | 1:14:39 | 2:37:30 | 3:43:58 | 4:00:17 | 4:58:37 |
| 5:20:00 | 7:35 | 12:12 | 1:15:50 | 2:40:00 | 3:47:31 | 4:04:06 | 5:03:21 |
| 5:25:00 | 7:42 | 12:24 | 1:17:01 | 2:42:30 | 3:51:04 | 4:07:55 | 5:08:06 |
| 5:30:00 | 7:49 | 12:35 | 1:18:12 | 2:45:00 | 3:54:37 | 4:11:44 | 5:12:50 |
| 5:35:00 | 7:56 | 12:47 | 1:19:24 | 2:47:30 | 3:58:11 | 4:15:33 | 5:17:34 |
| 5:40:00 | 8:03 | 12:58 | 1:20:35 | 2:50:00 | 4:01:44 | 4:19:21 | 5:22:19 |
| 5:45:00 | 8:11 | 13:10 | 1:21:46 | 2:52:30 | 4:05:17 | 4:23:10 | 5:27:03 |
| 5:50:00 | 8:18 | 13:21 | 1:22:57 | 2:55:00 | 4:08:51 | 4:26:59 | 5:31:48 |
| 5:55:00 | 8:25 | 13:32 | 1:24:08 | 2:57:30 | 4:12:24 | 4:30:48 | 5:36:32 |
| 6:00:00 | 8:32 | 13:44 | 1:25:19 | 3:00:00 | 4:15:57 | 4:34:37 | 5:41:16 |
Even-split times; the final 2.195 km at the same pace. Rounded to the second.
How to use the chart
- Pick the goal from a recent race, not a wish. A trained runner's marathon is roughly a recent half marathon time × 2.1; if your long runs top out around 25 km, use × 2.2 and be glad when you beat it.
- Read across: a 4:00 marathon is 5:41/km — 10 km in 56:53, halfway in 2:00:00, 30 km in 2:50:39, 40 km in 3:47:32.
- Check halfway and 30 km. More than a minute ahead of the chart at halfway is the classic way to lose ten at 35 km. Level at 30 km with legs left is exactly where you want to be.
Even, negative or positive split?
The chart is an even split, which is also the cheapest way to cover the distance physically. Most marathon personal bests are run as a slight negative split — the second half a few seconds per kilometre faster — and most blow-ups as a large positive one that started well ahead of this chart. The negative split calculator takes the same goal time and gives you kilometre-by-kilometre targets that start a touch slower and finish faster; the marathon pacing guide covers the wall, fuelling and what to do when the plan slips.
Running the plan on Apple Watch
Apple's Workout app can alert you around one target pace. Vanoor turns the whole plan into the run: pick marathon, type the goal time, choose even or negative split, sync — and on the wrist you see the target band for the kilometre you are in, whether you're inside it, and seconds ahead of or behind plan, with a tap when you drift. Fuel cues at the kilometres you set. No arithmetic at 35 km.
Marathon pace — quick answers
What pace is a 4-hour marathon?
5:41 per km, or 9:09 per mile. Halfway in 2:00:00, 30 km in 2:50:39.
What pace is a 3:30 marathon?
4:59 per km, or 8:01 per mile — halfway in 1:45:00, 30 km in 2:29:19.
What pace is a 3-hour marathon?
4:16 per km, or 6:52 per mile — halfway in 1:30:00, 30 km in 2:07:59.
What pace do I need for a sub-4 marathon?
Anything under 5:41/km on an even split; plan for 5:38–5:39/km to keep a small buffer for drink stations and the last kilometres, and keep halfway at or slower than 1:59.
Can my Apple Watch show these splits during the race?
Apple's app shows one pace alert; Vanoor shows the target band for each kilometre of the plan and where you are inside it — see the marathon pacing guide.
Related guides
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