Running reference chart
Marathon pace chart
Goal times, pace per kilometre, pace per mile, and five-kilometre splits for marathons and half marathons.
Marathon goal times
| Goal time | Pace / km | Pace / mile | 5 km split |
|---|---|---|---|
| 2:45:00 | 3:55 | 6:18 | 19:33 |
| 3:00:00 | 4:16 | 6:52 | 21:20 |
| 3:15:00 | 4:37 | 7:26 | 23:06 |
| 3:30:00 | 4:59 | 8:01 | 24:53 |
| 3:45:00 | 5:20 | 8:35 | 26:40 |
| 4:00:00 | 5:41 | 9:09 | 28:26 |
| 4:15:00 | 6:03 | 9:44 | 30:13 |
| 4:30:00 | 6:24 | 10:18 | 32:00 |
| 4:45:00 | 6:45 | 10:52 | 33:46 |
| 5:00:00 | 7:07 | 11:27 | 35:33 |
Half-marathon goal times
| Goal time | Pace / km | Pace / mile | 5 km split |
|---|---|---|---|
| 1:20:00 | 3:48 | 6:06 | 18:58 |
| 1:30:00 | 4:16 | 6:52 | 21:20 |
| 1:40:00 | 4:44 | 7:38 | 23:42 |
| 1:50:00 | 5:13 | 8:24 | 26:04 |
| 2:00:00 | 5:41 | 9:09 | 28:26 |
| 2:10:00 | 6:10 | 9:55 | 30:49 |
| 2:20:00 | 6:38 | 10:41 | 33:11 |
| 2:30:00 | 7:07 | 11:27 | 35:33 |
How to read the pace chart
Choose the finish time nearest your goal, then use the kilometre or mile pace that matches your course markers. The five-kilometre split is the repeating clock check for an even pace.
A chart sets the race clock. The coach builds the weeks that make that clock realistic.
What pace is a four-hour marathon?
A four-hour marathon averages about 5:41 per kilometre or 9:09 per mile, with each five kilometres taking about 28:26.
Should I race from GPS pace or course markers?
Use official course markers for elapsed splits. GPS commonly reads long because it cannot follow the measured racing line exactly.