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: Controlled energy management. Even 4:16 splits can reduce the chance of spending too much effort early, but fueling and fatigue still vary by runner and conditions.
🏃 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 or slight negative splits are common in well-executed marathon performances. Starting materially faster than goal pace often makes the final section harder, but terrain, weather, field position, and individual strategy still matter.
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.
- Pacing trend review: See where pace and heart rate begin to move away from your earlier pattern.
- No Apex Run account required: The app reads workout data through Apple Health permissions. A 14-day Pro trial is available.
Download Apex Run on the App Store today and take total control of your marathon training.