Planning your marathon finish target? Stop squinting at messy spreadsheets on race morning.
Whether you’re aiming for a coveted Sub-3:00 Boston Qualifier or conquering your first Sub-4:00 marathon, holding an even pacing strategy is the single most important factor for avoiding the dreaded 30-km wall.
Below is the complete marathon pace and split chart for standard finish time goals from 2:30:00 to 5:00:00 in 5-to-15 minute increments.
Complete Marathon Pace & Split Reference Table#
This chart shows the required average pace per kilometer (min/km), average pace per mile (min/mile), and cumulative split times at 5K, 10K, 21.1K (Half Marathon), and 30K.
| Finish Goal | Target Pace (min/km) | Target Pace (min/mi) | 5K Split | 10K Split | Half Marathon (21.1K) | 30K Split |
|---|---|---|---|---|---|---|
| 2:30:00 Sub-2:30 | 3:33 /km | 5:43 /mi | 17:46 | 35:33 | 1:15:00 | 1:46:33 |
| 2:40:00 | 3:47 /km | 6:06 /mi | 18:57 | 37:55 | 1:20:00 | 1:53:39 |
| 2:45:00 Sub-2:45 | 3:54 /km | 6:17 /mi | 19:33 | 39:06 | 1:22:30 | 1:57:12 |
| 2:50:00 | 4:01 /km | 6:29 /mi | 20:08 | 40:17 | 1:25:00 | 2:00:46 |
| 2:55:00 | 4:08 /km | 6:40 /mi | 20:44 | 41:28 | 1:27:30 | 2:04:19 |
| 3:00:00 Sub-3:00 | 4:16 /km | 6:52 /mi | 21:20 | 42:40 | 1:30:00 | 2:07:51 |
| 3:05:00 | 4:23 /km | 7:03 /mi | 21:55 | 43:51 | 1:32:30 | 2:11:24 |
| 3:10:00 | 4:30 /km | 7:15 /mi | 22:30 | 45:02 | 1:35:00 | 2:14:57 |
| 3:15:00 Sub-3:15 | 4:37 /km | 7:26 /mi | 23:06 | 46:13 | 1:37:30 | 2:18:31 |
| 3:20:00 | 4:44 /km | 7:38 /mi | 23:41 | 47:24 | 1:40:00 | 2:22:04 |
| 3:25:00 | 4:51 /km | 7:49 /mi | 24:17 | 48:35 | 1:42:30 | 2:25:37 |
| 3:30:00 Sub-3:30 | 4:58 /km | 8:00 /mi | 24:53 | 49:46 | 1:45:00 | 2:29:11 |
| 3:35:00 | 5:05 /km | 8:12 /mi | 25:28 | 50:57 | 1:47:30 | 2:32:44 |
| 3:40:00 | 5:12 /km | 8:23 /mi | 26:03 | 52:08 | 1:50:00 | 2:36:17 |
| 3:45:00 Sub-3:45 | 5:20 /km | 8:35 /mi | 26:39 | 53:19 | 1:52:30 | 2:39:51 |
| 3:50:00 | 5:27 /km | 8:46 /mi | 27:15 | 54:30 | 1:55:00 | 2:43:24 |
| 3:55:00 | 5:34 /km | 8:58 /mi | 27:50 | 55:41 | 1:57:30 | 2:46:57 |
| 4:00:00 Sub-4:00 | 5:41 /km | 9:09 /mi | 28:26 | 56:53 | 2:00:00 | 2:50:31 |
| 4:15:00 | 6:02 /km | 9:43 /mi | 30:12 | 1:00:26 | 2:07:30 | 3:01:11 |
| 4:30:00 Sub-4:30 | 6:24 /km | 10:18 /mi | 31:59 | 1:03:59 | 2:15:00 | 3:11:51 |
| 4:45:00 | 6:45 /km | 10:52 /mi | 33:45 | 1:07:32 | 2:22:30 | 3:22:31 |
| 5:00:00 Sub-5:00 | 7:06 /km | 11:27 /mi | 35:32 | 1:11:05 | 2:30:00 | 3:33:11 |
Breakdown of Key Marathon Targets#
🏃 Sub-3:00 Marathon Pace#
- Required Pace:
4:16 /km(6:52 /mi) - Half Marathon Checkpoint:
1:30:00 - Key Focus: Precision energy management. Running even 4:16 splits prevents premature glycogen depletion before the 32 km mark.
🏃 Sub-3:30 Marathon Pace#
- Required Pace:
4:58 /km(8:00 /mi) - Half Marathon Checkpoint:
1:45:00 - Key Focus: Aerobic efficiency. Ensure 80% of weekly mileage is logged in easy Zone 2 to build strong capillary density.
🏃 Sub-4:00 Marathon Pace#
- Required Pace:
5:41 /km(9:09 /mi) - Half Marathon Checkpoint:
2:00:00 - Key Focus: Hydration and fueling discipline. Taking gels every 35–45 minutes keeps carbohydrate absorption steady through the final 10K.
Frequently Asked Questions#
What is the average pace for a sub-4 hour marathon?#
To run a sub-4 hour marathon (3:59:59), you need an average pace of 5:41 per kilometer or 9:09 per mile. Your half marathon split should be 2:00:00 or faster.
Should I run even splits or negative splits in a marathon?#
Even splits (holding the same pace throughout) or slight negative splits (running the second half 1–2 minutes faster than the first) are scientifically proven to yield the fastest marathon finish times. Positive splits (starting too fast) often lead to severe muscle fatigue after 30 km.
How do I calculate my exact marathon pace from a 5K or 10K time?#
You can use the Riegel Formula (T₂ = T₁ × (D₂ / D₁)¹.⁰⁶) or check our VDOT & Training Pace Calculator to predict your exact marathon capacity from a recent shorter race.
Automate Your Race Pacing with Apex Run#
Don’t print paper wristbands or guess your fatigue mid-race.
With Apex Run, your Apple Watch and Garmin data are processed automatically:
- VDOT Pace Zones: Automatically calculated from your training history.
- Live Fatigue Monitoring: Know exactly when your pacing drifts into the danger zone.
- 100% Local Privacy: No account required, no forced logins. Free to download with 14-day Pro trial.
Download Apex Run on the App Store today and take total control of your marathon training.