How to Use This Calculator
Switch to Pace → Time mode and enter your minutes and seconds per kilometer. Your marathon time updates instantly. Use Time → Pace mode to enter a goal like 3:30:00 and get the precise pace required.
Marathon Pace Chart — Every Pace from 3:30 to 8:00/km
| Pace (min/km) | Pace (min/mile) | Marathon Finish Time | Avg Speed |
|---|---|---|---|
| 3:30 | 5:38 | 2:27:52 | 17.1 km/h |
| 3:45 | 6:02 | 2:38:04 | 15.9 km/h |
| 4:00 | 6:26 | 2:48:17 | 15.0 km/h |
| 4:15 | 6:50 | 2:58:30 | 14.1 km/h |
| 4:30 | 7:14 | 3:08:43 | 13.3 km/h |
| 4:45 | 7:38 | 3:18:56 | 12.6 km/h |
| 5:00 | 8:03 | 3:29:08 | 12.0 km/h |
| 5:15 | 8:27 | 3:39:21 | 11.4 km/h |
| 5:30 | 8:51 | 3:49:34 | 10.9 km/h |
| 5:45 | 9:15 | 3:59:46 | 10.4 km/h |
| 6:00 | 9:39 | 4:10:00 | 10.0 km/h |
| 6:30 | 10:28 | 4:30:26 | 9.3 km/h |
| 7:00 | 11:16 | 4:50:51 | 8.6 km/h |
| 7:30 | 12:04 | 5:11:16 | 8.0 km/h |
| 8:00 | 12:53 | 5:31:42 | 7.5 km/h |
Sub-4 Hour Marathon Pace
To finish a marathon in under 4 hours you must average faster than 5:41 per kilometer (9:09/mile). Target 5:35–5:38/km to build a buffer for the second half. At 5:40/km you finish in exactly 3:59:46.
💡 Sub-4 tip: Run the first 10km at 5:42–5:45/km — it will feel easy. That restraint saves the energy you need for km 30–42.
Sub-3:30 Marathon Pace
A 3:30 marathon requires 4:58 per kilometer (8:00/mile). This is a significant milestone that separates strong recreational runners from the competitive amateur field. Most runners aiming for 3:30 do weekly tempo runs at 4:40–4:45/km and long runs at 5:30–5:45/km.
Sub-3 Hour Marathon Pace
Breaking 3 hours requires averaging faster than 4:15 per kilometer (6:50/mile) for the full 42.195km. This puts you in approximately the top 5% of all marathon finishers globally. Elite amateur runners targeting 2:45 run approximately 3:54/km.
How to Calculate Marathon Pace
The formula is simple: Pace (sec/km) = Total time in seconds ÷ 42.195. For a 3:30:00 marathon: 12600 seconds ÷ 42.195 = 298.6 seconds = 4:58.6 per kilometer.
Alternatively, use the Time → Pace mode in the calculator above — enter your goal time and the pace is calculated instantly.
Frequently Asked Questions
What pace is a 4 hour marathon?
A 4:00:00 marathon requires an average pace of 5:41 per kilometer (9:09 per mile). To give yourself a buffer, target 5:35–5:38/km.
What pace is a 3:30 marathon?
A 3:30:00 marathon requires an average pace of 4:58 per kilometer (8:00 per mile).
What pace is a 3 hour marathon?
A sub-3:00 marathon requires averaging faster than 4:15 per kilometer (6:50 per mile) for the entire 42.195km.
How do I calculate marathon pace from my 10K time?
Multiply your 10K time by approximately 4.66 using the Riegel formula (T2 = T1 × (D2/D1)^1.06). A 45-minute 10K predicts approximately a 3:26 marathon.
Should I run a positive or negative split in a marathon?
Negative splits (second half faster than first) are associated with better performance and less suffering. Aim for the first half to feel almost too easy — the payoff comes after km 30.