Marathon Pace Chart
Convert a target marathon time into pace per mile, pace per kilometer, half split, and cumulative race checkpoints so your pacing plan is simple enough to execute.
See what your goal time means over the whole race.
Pick a finish time and get per-mile pace, per-kilometer pace, and cumulative splits through the entire race.
9:09 / mile
5:41 / km
Consistency on natural terrain is the key to breaking 4:00. Our coaches build the aerobic base.
Join the cohort →Use this for pacing checks and race-planning notes, not to force your training week into marathon pace too early.
“In Nyahururu, we don't race our training runs at this pace. We build the aerobic engine so race day feels like a natural progression, not a shock.”
| Marker | Cumulative time |
|---|---|
| 5K | 28:26 |
| 10K | 56:53 |
| 15K | 1:25:19 |
| 20K | 1:53:45 |
| Half | 2:00:00 |
The second half isn't math — it's discipline. Master the negative-split mentality of the Rift Valley.
Start 1:1 Onboarding| Marker | Cumulative time |
|---|---|
| 25K | 2:22:12 |
| 30K | 2:50:38 |
| 35K | 3:19:05 |
| 40K | 3:47:31 |
| Finish | 4:00:00 |
Michael Kimani Kamau
2:08:19 Marathon PBAn elite Kenyan marathoner coaching you 1:1 online. Michael builds the race execution strategy behind your splits.
View Michael's Profile →Is the goal realistic?
A pace chart tells you the math. Our readiness tool tells you if your base mileage and recovery actually support it.
Don't start at goal pace.
The biggest mistake 4:00 marathoners make is running the first 5K at exactly goal pace. Start 15–20 seconds slower to let your heart rate settle. Our coaches build this into your race strategy.
Marathon pace chart by goal time
Per-mile pace, per-kilometer pace, and key cumulative splits for every common marathon goal between 2:45 and 5:00. Use the interactive tool above for custom times; this table covers the most-searched goal times in one place.
| Goal time | Per mile | Per km | 5K | 10K | Half | 30K | Finish |
|---|---|---|---|---|---|---|---|
| 2:45 marathon pace chart | 6:18 | 3:55 | 19:33 | 39:06 | 1:22:30 | 1:57:19 | 2:45:00 |
| 3:00 marathon pace chart | 6:52 | 4:16 | 21:20 | 42:40 | 1:30:00 | 2:07:59 | 3:00:00 |
| 3:15 marathon pace chart | 7:26 | 4:37 | 23:06 | 46:13 | 1:37:30 | 2:18:39 | 3:15:00 |
| 3:30 marathon pace chart | 8:01 | 4:59 | 24:53 | 49:46 | 1:45:00 | 2:29:18 | 3:30:00 |
| 3:45 marathon pace chart | 8:35 | 5:20 | 26:40 | 53:19 | 1:52:30 | 2:39:58 | 3:45:00 |
| 4:00 marathon pace chart | 9:09 | 5:41 | 28:26 | 56:53 | 2:00:00 | 2:50:38 | 4:00:00 |
| 4:15 marathon pace chart | 9:44 | 6:03 | 30:13 | 1:00:26 | 2:07:30 | 3:01:18 | 4:15:00 |
| 4:30 marathon pace chart | 10:18 | 6:24 | 32:00 | 1:03:59 | 2:15:00 | 3:11:58 | 4:30:00 |
| 5:00 marathon pace chart | 11:27 | 7:07 | 35:33 | 1:11:06 | 2:30:00 | 3:33:18 | 5:00:00 |
Turn the chart into better pacing, not more pressure.
The goal is not memorizing splits for the sake of it. The goal is reducing race-day confusion so you can run with more patience and fewer emotional mistakes.
Turning a goal time into clean race-day checkpoints.
Use the chart when you want to know what 3:30, 4:00, or 4:30 actually looks like at 5K, halfway, and late in the race instead of relying on a vague pace target.
It is not proof that the goal is ready today.
The chart can translate a finish time into splits, but it cannot tell you whether your mileage, long runs, and recovery habits support holding that pace for 26.2 yet.
Use pace charts to simplify, not to impress yourself.
A calm chart can help you avoid the classic mistake of starting too hot. The right execution is boring early, disciplined in the middle, and still honest late.
Marathon pace chart — FAQ
What is a marathon pace chart good for?
Use the chart when you want to know what 3:30, 4:00, or 4:30 actually looks like at 5K, halfway, and late in the race instead of relying on a vague pace target.
Does a marathon pace chart tell you if your goal is realistic?
No. The chart translates a finish time into splits, but it cannot tell you whether your mileage, long runs, and recovery habits support holding that pace for 26.2 miles yet.
How should I use a marathon pace chart on race day?
Use it to avoid starting too hot. A calm chart helps you run boring early, disciplined in the middle, and honest late. Most experienced coaches recommend starting 15–20 seconds per mile slower than goal pace for the first 5K to let your heart rate settle.