4:00 Marathon Pace
A 4:00 marathon is 9:09 per mile or 5:41 per kilometer. Run it evenly and you reach halfway in 2:00:00.
- Per mile
- 9:09
- Per km
- 5:41
- 5K
- 28:26
- 10K
- 56:53
- Halfway
- 2:00:00
- 20 miles
- 3:03:04
- 30K
- 2:50:38
- Finish
- 4:00:00
4:00 marathon splits by mile
Your elapsed time at every mile marker at an even 9:09 per mile.
| Mile | Elapsed |
|---|---|
| 1 | 9:09 |
| 2 | 18:18 |
| 3 | 27:28 |
| 4 | 36:37 |
| 5 | 45:46 |
| 6 | 54:55 |
| 7 | 1:04:05 |
| 8 | 1:13:14 |
| 9 | 1:22:23 |
| 10 | 1:31:32 |
| 11 | 1:40:41 |
| 12 | 1:49:51 |
| 13 | 1:59:00 |
| Mile | Elapsed |
|---|---|
| 14 | 2:08:09 |
| 15 | 2:17:18 |
| 16 | 2:26:28 |
| 17 | 2:35:37 |
| 18 | 2:44:46 |
| 19 | 2:53:55 |
| 20 | 3:03:04 |
| 21 | 3:12:14 |
| 22 | 3:21:23 |
| 23 | 3:30:32 |
| 24 | 3:39:41 |
| 25 | 3:48:51 |
| 26 | 3:58:00 |
| 26.2 | 4:00:00 |
Going for 4:00?
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4:00 marathon splits by kilometer
Your elapsed time at every 5 km sign at an even 5:41 per kilometer.
| Distance | Elapsed |
|---|---|
| 5 km | 28:26 |
| 10 km | 56:53 |
| 15 km | 1:25:19 |
| 20 km | 1:53:45 |
| Half | 2:00:00 |
| 25 km | 2:22:12 |
| 30 km | 2:50:38 |
| 35 km | 3:19:05 |
| 40 km | 3:47:31 |
| Finish | 4:00:00 |
Even or negative split
2:00:00 and 2:00:00
9:09 per mile from the start line to the finish.
2:01:12 then 1:58:48
9:15 per mile for the first half, 9:04 for the second. You run the second half 2:24 faster and still finish in 4:00.
You can print either plan on a 4:00 pace band: pick the strategy before you print.
Race times that match a 4:00 marathon
By Riegel's formula, a common race-time predictor, a 4:00 marathon is the same effort as these shorter races.
- Half marathon
- 1:55:07
- 10K
- 52:10
- 5K
- 25:01
If your recent race times are slower than these, 4:00 is a stretch goal for now. The formula assumes marathon training: a runner with a fast half marathon and short long runs often finishes slower than it predicts. Use the marathon readiness score to check your mileage and long runs against the goal.
Is 4:00 a Boston qualifying time?
A 4:00:00 meets the Boston Marathon qualifying standard for men 65 and older, and for women and non-binary runners 55 and older (2026 and 2027 standards, age on race day). Meeting the standard does not guarantee entry. For the 2027 race, a qualifier needed to be 5:17 under their standard for a guaranteed place; 1,000 more places went by random draw to qualifiers who missed that cutoff.
Who runs 4:00, and what it takes
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.
4:00 marathon pace FAQ
What pace is a 4:00 marathon?
A 4:00 marathon is 9:09 per mile or 5:41 per kilometer, held for 26.2 miles (42.195 km).
What is the halfway split for a 4:00 marathon?
2:00:00 at an even pace. With a 1% negative split, the first half is 2:01:12 and the second half 1:58:48.
What half marathon time matches a 4:00 marathon?
About 1:55:07, by Riegel's formula. A runner with that half marathon time still needs the long runs and weekly mileage to hold the pace for the full distance.