Convert your target marathon finish time into exact pace per mile, pace per kilometer, half marathon split, and cumulative 5K checkpoints so your race-day strategy is simple to execute.
Pick a finish time and get per-mile pace, per-kilometer pace, and cumulative splits through the entire race.
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 |
An elite Kenyan marathoner coaching you 1:1 online. Michael builds the race execution strategy behind your splits.
View Michael's Profile →A pace chart tells you the math. Our readiness tool tells you if your base mileage and recovery actually support it.
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, and the race-week prep guide walks through the final seven days that make the chart hold up.
Chasing a goal time?
Eleven chapters by Martin Karoki Muriuki, a Kenyan pro with a 14:13 5K: the sessions, hills, rest, shoes and race day. Enter your email and we send a link to read it online and a PDF to keep.
Or read the first three chapters first.
Per-mile pace, per-kilometer pace, and key cumulative splits for every marathon goal time from 2:30 to 5:30 in 5-minute increments. Use the interactive tool above for custom times; this static table covers every searched goal time in one place. Scroll down for per-goal-time breakdowns of 3:00, 3:30, 4:00, 4:30 and more.
| Goal time | Per mile | Per km | 5K | 10K | Half | 30K | Finish |
|---|---|---|---|---|---|---|---|
| 2:30 marathon pace chart | 5:43 | 3:33 | 17:46 | 35:33 | 1:15:00 | 1:46:39 | 2:30:00 |
| 2:35 marathon pace chart | 5:55 | 3:40 | 18:22 | 36:44 | 1:17:30 | 1:50:12 | 2:35:00 |
| 2:40 marathon pace chart | 6:06 | 3:48 | 18:58 | 37:55 | 1:20:00 | 1:53:45 | 2:40:00 |
| 2:45 marathon pace chart | 6:18 | 3:55 | 19:33 | 39:06 | 1:22:30 | 1:57:19 | 2:45:00 |
| 2:50 marathon pace chart | 6:29 | 4:02 | 20:09 | 40:17 | 1:25:00 | 2:00:52 | 2:50:00 |
| 2:55 marathon pace chart | 6:40 | 4:09 | 20:44 | 41:28 | 1:27:30 | 2:04:25 | 2:55:00 |
| 3:00 marathon pace chart | 6:52 | 4:16 | 21:20 | 42:40 | 1:30:00 | 2:07:59 | 3:00:00 |
| 3:05 marathon pace chart | 7:03 | 4:23 | 21:55 | 43:51 | 1:32:30 | 2:11:32 | 3:05:00 |
| 3:10 marathon pace chart | 7:15 | 4:30 | 22:31 | 45:02 | 1:35:00 | 2:15:05 | 3:10:00 |
| 3:15 marathon pace chart | 7:26 | 4:37 | 23:06 | 46:13 | 1:37:30 | 2:18:39 | 3:15:00 |
| 3:20 marathon pace chart | 7:38 | 4:44 | 23:42 | 47:24 | 1:40:00 | 2:22:12 | 3:20:00 |
| 3:25 marathon pace chart | 7:49 | 4:52 | 24:18 | 48:35 | 1:42:30 | 2:25:45 | 3:25:00 |
| 3:30 marathon pace chart | 8:01 | 4:59 | 24:53 | 49:46 | 1:45:00 | 2:29:18 | 3:30:00 |
| 3:35 marathon pace chart | 8:12 | 5:06 | 25:29 | 50:57 | 1:47:30 | 2:32:52 | 3:35:00 |
| 3:40 marathon pace chart | 8:23 | 5:13 | 26:04 | 52:08 | 1:50:00 | 2:36:25 | 3:40:00 |
| 3:45 marathon pace chart | 8:35 | 5:20 | 26:40 | 53:19 | 1:52:30 | 2:39:58 | 3:45:00 |
| 3:50 marathon pace chart | 8:46 | 5:27 | 27:15 | 54:31 | 1:55:00 | 2:43:32 | 3:50:00 |
| 3:55 marathon pace chart | 8:58 | 5:34 | 27:51 | 55:42 | 1:57:30 | 2:47:05 | 3:55:00 |
| 4:00 marathon pace chart | 9:09 | 5:41 | 28:26 | 56:53 | 2:00:00 | 2:50:38 | 4:00:00 |
| 4:05 marathon pace chart | 9:21 | 5:48 | 29:02 | 58:04 | 2:02:30 | 2:54:11 | 4:05:00 |
| 4:10 marathon pace chart | 9:32 | 5:55 | 29:37 | 59:15 | 2:05:00 | 2:57:45 | 4:10:00 |
| 4:15 marathon pace chart | 9:44 | 6:03 | 30:13 | 1:00:26 | 2:07:30 | 3:01:18 | 4:15:00 |
| 4:20 marathon pace chart | 9:55 | 6:10 | 30:49 | 1:01:37 | 2:10:00 | 3:04:51 | 4:20:00 |
| 4:25 marathon pace chart | 10:06 | 6:17 | 31:24 | 1:02:48 | 2:12:30 | 3:08:25 | 4:25:00 |
| 4:30 marathon pace chart | 10:18 | 6:24 | 32:00 | 1:03:59 | 2:15:00 | 3:11:58 | 4:30:00 |
| 4:35 marathon pace chart | 10:29 | 6:31 | 32:35 | 1:05:10 | 2:17:30 | 3:15:31 | 4:35:00 |
| 4:40 marathon pace chart | 10:41 | 6:38 | 33:11 | 1:06:22 | 2:20:00 | 3:19:05 | 4:40:00 |
| 4:45 marathon pace chart | 10:52 | 6:45 | 33:46 | 1:07:33 | 2:22:30 | 3:22:38 | 4:45:00 |
| 4:50 marathon pace chart | 11:04 | 6:52 | 34:22 | 1:08:44 | 2:25:00 | 3:26:11 | 4:50:00 |
| 4:55 marathon pace chart | 11:15 | 6:59 | 34:57 | 1:09:55 | 2:27:30 | 3:29:44 | 4:55:00 |
| 5:00 marathon pace chart | 11:27 | 7:07 | 35:33 | 1:11:06 | 2:30:00 | 3:33:18 | 5:00:00 |
| 5:05 marathon pace chart | 11:38 | 7:14 | 36:09 | 1:12:17 | 2:32:30 | 3:36:51 | 5:05:00 |
| 5:10 marathon pace chart | 11:49 | 7:21 | 36:44 | 1:13:28 | 2:35:00 | 3:40:24 | 5:10:00 |
| 5:15 marathon pace chart | 12:01 | 7:28 | 37:20 | 1:14:39 | 2:37:30 | 3:43:58 | 5:15:00 |
| 5:20 marathon pace chart | 12:12 | 7:35 | 37:55 | 1:15:50 | 2:40:00 | 3:47:31 | 5:20:00 |
| 5:25 marathon pace chart | 12:24 | 7:42 | 38:31 | 1:17:01 | 2:42:30 | 3:51:04 | 5:25:00 |
| 5:30 marathon pace chart | 12:35 | 7:49 | 39:06 | 1:18:12 | 2:45:00 | 3:54:37 | 5:30:00 |
The table has the splits. Below is the context for each goal: who runs each time, what training supports it, and the most common pacing trap. Jump to your goal, then come back to the calculator above for your exact target.
Who targets it: Elite and sub-elite marathoners.
A runner at 2:30 usually has years of 90+ mile weeks behind them, two quality sessions a week, and a long record of sub-1:15 half marathons. At this level a runner already has the fitness, so the coaching work at KenyanRunning is race execution. The usual blowup: going through halfway 6 to 8 seconds per mile too fast.
Half split target: 1:15:00. Every mile split for 2:30 → Sub-3 marathon coaching →
Who targets it: Strong amateur men and sub-elite women. A 2:45 marathon meets the Boston qualifying standard for men and women of every age and is a podium pace at many regional marathons.
To hold this pace, a runner needs a sub-1:23 half marathon and the endurance to run that pace twice. A runner chasing 2:45 usually comes from a 2:50 to 3:00 marathon and closes the gap, or doesn't, in the last 10K. Go through halfway in 1:22:00 to 1:22:30. A runner who goes through faster usually gives that time back, and more, in the last 10K.
Half split target: 1:22:30. Every mile split for 2:45 → Sub-3 marathon coaching →
Who targets it: Sub-3 is the classic benchmark for male marathoners and a strong open-class time for women. It meets the Boston qualifying standard for men 35 and older and for women of every age; men 18 to 34 need 2:55.
A runner breaking three hours typically trains 60 to 80 miles a week, with at least one long run over 20 miles, threshold work at 4:00 to 4:10 per km, and a marathon-pace session most weeks of the build. The wall at 35K usually comes from pacing: the runner who goes through halfway in 1:28:30 instead of 1:30:00 is the one who slows late. Our coaches build second-half discipline first, then speed.
Half split target: 1:30:00. Every mile split for 3:00 → Sub-3 marathon coaching →
Who targets it: 3:15 meets the Boston qualifying standard for men 45 and older and for women of every age.
A runner at this level usually has a sub-1:30 half marathon and runs 50 to 65 miles a week. The usual miss is a late fade. In training, the fix is more time at goal pace, 3 to 8 miles a week at about 7:25 per mile, with the same total volume. Go through halfway in 1:37:30 or slightly slower: a runner who goes out in 1:35 usually finishes over 3:20.
Half split target: 1:37:30. Every mile split for 3:15 → BQ-focused coaching →
Who targets it: A strong recreational target. It meets the Boston qualifying standard for women 35 and older and for men 55 and older.
At 4:59 per km, 3:30 is close to a clean 5:00 per km. Runners targeting 3:30 usually have a 1:35 to 1:40 half marathon and run 40 to 55 miles a week. The biggest training mistake at this goal: running easy days at moderate effort, with nothing left for marathon-pace work late in the block. Aim for a 1:45:00 half split and stay patient when the pack pulls away in the first 5K.
Half split target: 1:45:00. Every mile split for 3:30 → Sub-3:30 coaching →
Who targets it: Mid-pack open-class marathoners. It meets the Boston qualifying standard for women 45 and older and for men 60 and older.
Weekly mileage matters most at this goal. A runner stuck at 3:50 to 3:55 is usually under 35 miles a week; a runner who breaks 3:45 almost always has a sustained stretch at 45 to 50 miles a week. Long runs should reach 20 miles at least three times in the build. Go through halfway in 1:52:30 and aim for an even second half, or one no more than 30 seconds slower.
Half split target: 1:52:30. Every mile split for 3:45 → Sub-3:30 coaching →
Who targets it: The classic recreational marathon benchmark.
A first-time sub-4 runner usually comes from a 1:50 to 1:55 half marathon and 30 to 45 miles a week. The biggest pacing trap: running the first 5K at 9:09 per mile or faster. Start 15 to 20 seconds per mile slower so your heart rate settles, then work the time back gradually over the next 10 miles. Our coaches build the patience first, then the pace.
Half split target: 2:00:00. Every mile split for 4:00 → Sub-4 marathon coaching →
Who targets it: First-marathon target for committed beginners and a steady recreational pace for experienced runners.
A runner with a 2:00 to 2:05 half marathon and 25 to 35 miles a week can target 4:15 in a first marathon. Put the training into aerobic volume and a long run that builds past 18 miles; speedwork can wait. Go through halfway in 2:07:30 or slightly slower. A first-time marathoner often runs best with a second half 1 to 2 minutes faster than the first.
Half split target: 2:07:30. Every mile split for 4:15 → First-marathon coaching →
Who targets it: Common finish time for first-time marathoners and a comfortable target for runners coming back to the marathon distance.
A runner with a 2:10 to 2:15 half marathon can hold this pace on as little as 25 miles a week, if the long run builds to 18 to 20 miles. The usual miss at this goal is fueling: a runner who skips carbohydrate before mile 14 can lose 5 to 10 minutes in the second half. Go through halfway in 2:15:00 and fuel on schedule.
Half split target: 2:15:00. Every mile split for 4:30 → First-marathon coaching →
Who targets it: Finish-line-focused marathoners, including charity-team runners and athletes building up from the half marathon.
At this pace, a runner's fueling and stamina matter more than pacing. A runner finishing between 4:30 and 4:50 usually runs 20 to 30 miles a week, with at least three long runs of 16 miles or more. A runner who walks 10 to 30 seconds at every aid station often finishes faster than one who runs through them. Go through halfway in 2:22:30 and keep the walk breaks regular.
Half split target: 2:22:30. Every mile split for 4:45 → First-marathon coaching →
Who targets it: Walk-run marathoners and runners whose primary goal is finishing comfortably and uninjured.
A runner who picks 5:00 is choosing a strong finish over a fast time. At this pace a runner often uses a structured run-walk, such as 3 minutes running and 1 minute walking, and the second half feels about the same as the first. Go through halfway near 2:30:00, and stick to the run-walk plan even if the split drifts. A negative split here is normal.
Half split target: 2:30:00. Every mile split for 5:00 → First-marathon coaching →
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.
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.
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.
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.
A 3:00 marathon is 6:52 per mile or 4:16 per kilometer, with a 1:30:00 half split. It meets the Boston qualifying standard for men 35 and older and for women of every age; men 18 to 34 need 2:55. Sub-3 requires holding 6:52/mile across the full 26.2 miles without slowing in the final 10K.
A 3:30 marathon is 8:01 per mile or 4:59 per kilometer, with a 1:45:00 half split. It meets the Boston qualifying standard for women 35 and older and for men 55 and older. Runners targeting 3:30 usually have a 1:35 to 1:40 half marathon and run 40 to 55 miles a week.
A 4:00 marathon is 9:09 per mile or 5:41 per kilometer, with a 2:00:00 half split. Sub-4 is the classic recreational marathon benchmark. A first-time sub-4 runner usually comes from a 1:50 to 1:55 half marathon and 30 to 45 miles a week.
A 4:30 marathon is 10:18 per mile or 6:24 per kilometer, with a 2:15:00 half split. It is a common finish time for first-time marathoners and is sustainable for runners with a 2:10 to 2:15 half marathon and as little as 25 weekly miles, provided the long run has progressed to 18 to 20 miles.
A 2:45 marathon is 6:18 per mile or 3:55 per kilometer, with a 1:22:30 half split. It meets the Boston qualifying standard for men and women of every age and is a podium pace at many regional marathons. Holding this pace requires a sub-1:23 half marathon ability.
A sub-3 marathon requires holding under 4:16 per kilometer for the entire 42.195 km. A clean reference pace is 4:15/km, which produces a 2:59:20 finish with a 1:29:40 half split, giving about 40 seconds of cushion against the 3:00:00 line.
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. The chart prevents the most common race-day mistake: starting at exact goal pace and collapsing in the final 10K.
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. Use the marathon readiness score for an honest fitness check before committing to a goal.
Use it to avoid starting too hot. A calm chart helps you run boring early, disciplined in the middle, and honest late. Start the first 5K 15 to 20 seconds per mile slower than goal pace so your heart rate settles, then work into goal pace by 10K.