Marathon Pace Chart (Free Download)
You have decided to run a marathon?
Running a marathon is a demanding discipline and before the race, it is important to develop a strategy.
In this article, you can download a marathon pace chart for free and determine split times on every five miles or every five kilometers of the marathon, in order to run your goal time.
What is a marathon pace chart?
The marathon pace chart is a tool that calculates your split times and the target finish time for the marathon based on your running pace.
The Marathon pace chart displays 5-mile split times and 5-kilometer split times.
How to use the marathon pace chart?
It is very simple to use the marathon pace chart.
You just need to know at what pace you can run or what your target marathon finish time is.
If you know the pace with which you intend to run the marathon, find it in the first column.
Follow the row that tells you your split times every 5 miles, or every 5 kilometers.
In the last column, you can see the time at which you will finish a marathon.
If you know your target finish time for the marathon, find it in the last column.
Follow the row that tells you your split times every 5 miles, or every 5 kilometers.
In the first column, you can see the pace at which you need to run to finish a marathon at the target time.
Marathon pace chart – miles [min/mi]
If you prefer to use kilometers [min/km], click here.
| Pace [min/mi] | Speed [mph] | 1 mile | 5 miles | 10 miles | HM | 15 miles | 20 miles | Marathon |
|---|---|---|---|---|---|---|---|---|
| 5:00 | 12,0 | 0:05:00 | 0:50:00 | 0:50:00 | 1:05:34 | 1:15:00 | 1:40:00 | 2:11:07 |
| 5:05 | 11,8 | 0:05:05 | 0:50:50 | 0:50:50 | 1:06:39 | 1:16:15 | 1:41:40 | 2:13:18 |
| 5:10 | 11,6 | 0:05:10 | 0:51:40 | 0:51:40 | 1:07:45 | 1:17:30 | 1:43:20 | 2:15:30 |
| 5:15 | 11,4 | 0:05:15 | 0:52:30 | 0:52:30 | 1:08:50 | 1:18:45 | 1:45:00 | 2:17:41 |
| 5:20 | 11,3 | 0:05:20 | 0:53:20 | 0:53:20 | 1:09:56 | 1:20:00 | 1:46:40 | 2:19:52 |
| 5:25 | 11,1 | 0:05:25 | 0:54:10 | 0:54:10 | 1:11:01 | 1:21:15 | 1:48:20 | 2:22:03 |
| 5:30 | 10,9 | 0:05:30 | 0:55:00 | 0:55:00 | 1:12:07 | 1:22:30 | 1:50:00 | 2:24:14 |
| 5:35 | 10,7 | 0:05:35 | 0:55:50 | 0:55:50 | 1:13:13 | 1:23:45 | 1:51:40 | 2:26:25 |
| 5:40 | 10,6 | 0:05:40 | 0:56:40 | 0:56:40 | 1:14:18 | 1:25:00 | 1:53:20 | 2:28:36 |
| 5:45 | 10,4 | 0:05:45 | 0:57:30 | 0:57:30 | 1:15:24 | 1:26:15 | 1:55:00 | 2:30:47 |
| 5:50 | 10,3 | 0:05:50 | 0:58:20 | 0:58:20 | 1:16:29 | 1:27:30 | 1:56:40 | 2:32:59 |
| 5:55 | 10,1 | 0:05:55 | 0:59:10 | 0:59:10 | 1:17:35 | 1:28:45 | 1:58:20 | 2:35:10 |
| 6:00 | 10,0 | 0:06:00 | 1:00:00 | 1:00:00 | 1:18:40 | 1:30:00 | 2:00:00 | 2:37:21 |
| 6:05 | 9,9 | 0:06:05 | 1:00:50 | 1:00:50 | 1:19:46 | 1:31:15 | 2:01:40 | 2:39:32 |
| 6:10 | 9,7 | 0:06:10 | 1:01:40 | 1:01:40 | 1:20:52 | 1:32:30 | 2:03:20 | 2:41:43 |
| 6:15 | 9,6 | 0:06:15 | 1:02:30 | 1:02:30 | 1:21:57 | 1:33:45 | 2:05:00 | 2:43:54 |
| 6:20 | 9,5 | 0:06:20 | 1:03:20 | 1:03:20 | 1:23:03 | 1:35:00 | 2:06:40 | 2:46:05 |
| 6:25 | 9,4 | 0:06:25 | 1:04:10 | 1:04:10 | 1:24:08 | 1:36:15 | 2:08:20 | 2:48:16 |
| Pace [min/mi] | Speed [mph] | 1 mile | 5 miles | 10 miles | HM | 15 miles | 20 miles | Marathon |
|---|---|---|---|---|---|---|---|---|
| 6:30 | 9,2 | 0:06:30 | 1:05:00 | 1:05:00 | 1:25:14 | 1:37:30 | 2:10:00 | 2:50:28 |
| 6:35 | 9,1 | 0:06:35 | 1:05:50 | 1:05:50 | 1:26:19 | 1:38:45 | 2:11:40 | 2:52:39 |
| 6:40 | 9,0 | 0:06:40 | 1:06:40 | 1:06:40 | 1:27:25 | 1:40:00 | 2:13:20 | 2:54:50 |
| 6:45 | 8,9 | 0:06:45 | 1:07:30 | 1:07:30 | 1:28:30 | 1:41:15 | 2:15:00 | 2:57:01 |
| 6:50 | 8,8 | 0:06:50 | 1:08:20 | 1:08:20 | 1:29:36 | 1:42:30 | 2:16:40 | 2:59:12 |
| 6:55 | 8,7 | 0:06:55 | 1:09:10 | 1:09:10 | 1:30:42 | 1:43:45 | 2:18:20 | 3:01:23 |
| 7:00 | 8,6 | 0:07:00 | 1:10:00 | 1:10:00 | 1:31:47 | 1:45:00 | 2:20:00 | 3:03:34 |
| 7:05 | 8,5 | 0:07:05 | 1:10:50 | 1:10:50 | 1:32:53 | 1:46:15 | 2:21:40 | 3:05:45 |
| 7:10 | 8,4 | 0:07:10 | 1:11:40 | 1:11:40 | 1:33:58 | 1:47:30 | 2:23:20 | 3:07:56 |
| 7:15 | 8,3 | 0:07:15 | 1:12:30 | 1:12:30 | 1:35:04 | 1:48:45 | 2:25:00 | 3:10:08 |
| 7:20 | 8,2 | 0:07:20 | 1:13:20 | 1:13:20 | 1:36:09 | 1:50:00 | 2:26:40 | 3:12:19 |
| 7:25 | 8,1 | 0:07:25 | 1:14:10 | 1:14:10 | 1:37:15 | 1:51:15 | 2:28:20 | 3:14:30 |
| 7:30 | 8,0 | 0:07:30 | 1:15:00 | 1:15:00 | 1:38:20 | 1:52:30 | 2:30:00 | 3:16:41 |
| 7:35 | 7,9 | 0:07:35 | 1:15:50 | 1:15:50 | 1:39:26 | 1:53:45 | 2:31:40 | 3:18:52 |
| 7:40 | 7,8 | 0:07:40 | 1:16:40 | 1:16:40 | 1:40:32 | 1:55:00 | 2:33:20 | 3:21:03 |
| 7:45 | 7,7 | 0:07:45 | 1:17:30 | 1:17:30 | 1:41:37 | 1:56:15 | 2:35:00 | 3:23:14 |
| 7:50 | 7,7 | 0:07:50 | 1:18:20 | 1:18:20 | 1:42:43 | 1:57:30 | 2:36:40 | 3:25:25 |
| 7:55 | 7,6 | 0:07:55 | 1:19:10 | 1:19:10 | 1:43:48 | 1:58:45 | 2:38:20 | 3:27:37 |
| Pace [min/mi] | Speed [mph] | 1 mile | 5 miles | 10 miles | HM | 15 miles | 20 miles | Marathon |
|---|---|---|---|---|---|---|---|---|
| 8:00 | 7,5 | 0:08:00 | 1:20:00 | 1:20:00 | 1:44:54 | 2:00:00 | 2:40:00 | 3:29:48 |
| 8:05 | 7,4 | 0:08:05 | 1:20:50 | 1:20:50 | 1:45:59 | 2:01:15 | 2:41:40 | 3:31:59 |
| 8:10 | 7,3 | 0:08:10 | 1:21:40 | 1:21:40 | 1:47:05 | 2:02:30 | 2:43:20 | 3:34:10 |
| 8:15 | 7,3 | 0:08:15 | 1:22:30 | 1:22:30 | 1:48:11 | 2:03:45 | 2:45:00 | 3:36:21 |
| 8:20 | 7,2 | 0:08:20 | 1:23:20 | 1:23:20 | 1:49:16 | 2:05:00 | 2:46:40 | 3:38:32 |
| 8:25 | 7,1 | 0:08:25 | 1:24:10 | 1:24:10 | 1:50:22 | 2:06:15 | 2:48:20 | 3:40:43 |
| 8:30 | 7,1 | 0:08:30 | 1:25:00 | 1:25:00 | 1:51:27 | 2:07:30 | 2:50:00 | 3:42:54 |
| 8:35 | 7,0 | 0:08:35 | 1:25:50 | 1:25:50 | 1:52:33 | 2:08:45 | 2:51:40 | 3:45:06 |
| 8:40 | 6,9 | 0:08:40 | 1:26:40 | 1:26:40 | 1:53:38 | 2:10:00 | 2:53:20 | 3:47:17 |
| 8:45 | 6,9 | 0:08:45 | 1:27:30 | 1:27:30 | 1:54:44 | 2:11:15 | 2:55:00 | 3:49:28 |
| 8:50 | 6,8 | 0:08:50 | 1:28:20 | 1:28:20 | 1:55:49 | 2:12:30 | 2:56:40 | 3:51:39 |
| 8:55 | 6,7 | 0:08:55 | 1:29:10 | 1:29:10 | 1:56:55 | 2:13:45 | 2:58:20 | 3:53:50 |
| 9:00 | 6,7 | 0:09:00 | 1:30:00 | 1:30:00 | 1:58:01 | 2:15:00 | 3:00:00 | 3:56:01 |
| 9:05 | 6,6 | 0:09:05 | 1:30:50 | 1:30:50 | 1:59:06 | 2:16:15 | 3:01:40 | 3:58:12 |
| 9:10 | 6,5 | 0:09:10 | 1:31:40 | 1:31:40 | 2:00:12 | 2:17:30 | 3:03:20 | 4:00:23 |
| 9:15 | 6,5 | 0:09:15 | 1:32:30 | 1:32:30 | 2:01:17 | 2:18:45 | 3:05:00 | 4:02:35 |
| 9:20 | 6,4 | 0:09:20 | 1:33:20 | 1:33:20 | 2:02:23 | 2:20:00 | 3:06:40 | 4:04:46 |
| 9:25 | 6,4 | 0:09:25 | 1:34:10 | 1:34:10 | 2:03:28 | 2:21:15 | 3:08:20 | 4:06:57 |
| Pace [min/mi] | Speed [mph] | 1 mile | 5 miles | 10 miles | HM | 15 miles | 20 miles | Marathon |
|---|---|---|---|---|---|---|---|---|
| 9:30 | 6,3 | 0:09:30 | 1:35:00 | 1:35:00 | 2:04:34 | 2:22:30 | 3:10:00 | 4:09:08 |
| 9:35 | 6,3 | 0:09:35 | 1:35:50 | 1:35:50 | 2:05:40 | 2:23:45 | 3:11:40 | 4:11:19 |
| 9:40 | 6,2 | 0:09:40 | 1:36:40 | 1:36:40 | 2:06:45 | 2:25:00 | 3:13:20 | 4:13:30 |
| 9:45 | 6,2 | 0:09:45 | 1:37:30 | 1:37:30 | 2:07:51 | 2:26:15 | 3:15:00 | 4:15:41 |
| 9:50 | 6,1 | 0:09:50 | 1:38:20 | 1:38:20 | 2:08:56 | 2:27:30 | 3:16:40 | 4:17:52 |
| 9:55 | 6,1 | 0:09:55 | 1:39:10 | 1:39:10 | 2:10:02 | 2:28:45 | 3:18:20 | 4:20:03 |
| 10:00 | 6,0 | 0:10:00 | 1:40:00 | 1:40:00 | 2:11:07 | 2:30:00 | 3:20:00 | 4:22:15 |
| 10:05 | 6,0 | 0:10:05 | 1:40:50 | 1:40:50 | 2:12:13 | 2:31:15 | 3:21:40 | 4:24:26 |
| 10:10 | 5,9 | 0:10:10 | 1:41:40 | 1:41:40 | 2:13:18 | 2:32:30 | 3:23:20 | 4:26:37 |
| 10:15 | 5,9 | 0:10:15 | 1:42:30 | 1:42:30 | 2:14:24 | 2:33:45 | 3:25:00 | 4:28:48 |
| 10:20 | 5,8 | 0:10:20 | 1:43:20 | 1:43:20 | 2:15:30 | 2:35:00 | 3:26:40 | 4:30:59 |
| 10:25 | 5,8 | 0:10:25 | 1:44:10 | 1:44:10 | 2:16:35 | 2:36:15 | 3:28:20 | 4:33:10 |
| 10:30 | 5,7 | 0:10:30 | 1:45:00 | 1:45:00 | 2:17:41 | 2:37:30 | 3:30:00 | 4:35:21 |
| 10:35 | 5,7 | 0:10:35 | 1:45:50 | 1:45:50 | 2:18:46 | 2:38:45 | 3:31:40 | 4:37:32 |
| 10:40 | 5,6 | 0:10:40 | 1:46:40 | 1:46:40 | 2:19:52 | 2:40:00 | 3:33:20 | 4:39:44 |
| 10:45 | 5,6 | 0:10:45 | 1:47:30 | 1:47:30 | 2:20:57 | 2:41:15 | 3:35:00 | 4:41:55 |
| 10:50 | 5,5 | 0:10:50 | 1:48:20 | 1:48:20 | 2:22:03 | 2:42:30 | 3:36:40 | 4:44:06 |
| 10:55 | 5,5 | 0:10:55 | 1:49:10 | 1:49:10 | 2:23:08 | 2:43:45 | 3:38:20 | 4:46:17 |
Marathon pace chart – kilometers [min/km]
If you prefer to use miles [min/mi], click here.
| Pace [min/km] | Speed [km/h] | 5 km | 10 km | 15 km | 20 km | HM | 25 km | 30 km | 35 km | 40 km | Marathon |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 3:00 | 20,0 | 0:15:00 | 0:30:00 | 0:45:00 | 1:00:00 | 1:03:18 | 1:15:00 | 1:30:00 | 1:45:00 | 2:00:00 | 2:06:35 |
| 3:05 | 19,5 | 0:15:25 | 0:30:50 | 0:46:15 | 1:01:40 | 1:05:03 | 1:17:05 | 1:32:30 | 1:47:55 | 2:03:20 | 2:10:06 |
| 3:10 | 18,9 | 0:15:50 | 0:31:40 | 0:47:30 | 1:03:20 | 1:06:49 | 1:19:10 | 1:35:00 | 1:50:50 | 2:06:40 | 2:13:37 |
| 3:15 | 18,5 | 0:16:15 | 0:32:30 | 0:48:45 | 1:05:00 | 1:08:34 | 1:21:15 | 1:37:30 | 1:53:45 | 2:10:00 | 2:17:08 |
| 3:20 | 18,0 | 0:16:40 | 0:33:20 | 0:50:00 | 1:06:40 | 1:10:19 | 1:23:20 | 1:40:00 | 1:56:40 | 2:13:20 | 2:20:39 |
| 3:25 | 17,6 | 0:17:05 | 0:34:10 | 0:51:15 | 1:08:20 | 1:12:05 | 1:25:25 | 1:42:30 | 1:59:35 | 2:16:40 | 2:24:10 |
| 3:30 | 17,1 | 0:17:30 | 0:35:00 | 0:52:30 | 1:10:00 | 1:13:50 | 1:27:30 | 1:45:00 | 2:02:30 | 2:20:00 | 2:27:41 |
| 3:35 | 16,7 | 0:17:55 | 0:35:50 | 0:53:45 | 1:11:40 | 1:15:36 | 1:29:35 | 1:47:30 | 2:05:25 | 2:23:20 | 2:31:12 |
| 3:40 | 16,4 | 0:18:20 | 0:36:40 | 0:55:00 | 1:13:20 | 1:17:21 | 1:31:40 | 1:50:00 | 2:08:20 | 2:26:40 | 2:34:43 |
| 3:45 | 16,0 | 0:18:45 | 0:37:30 | 0:56:15 | 1:15:00 | 1:19:07 | 1:33:45 | 1:52:30 | 2:11:15 | 2:30:00 | 2:38:14 |
| 3:50 | 15,7 | 0:19:10 | 0:38:20 | 0:57:30 | 1:16:40 | 1:20:52 | 1:35:50 | 1:55:00 | 2:14:10 | 2:33:20 | 2:41:45 |
| 3:55 | 15,3 | 0:19:35 | 0:39:10 | 0:58:45 | 1:18:20 | 1:22:38 | 1:37:55 | 1:57:30 | 2:17:05 | 2:36:40 | 2:45:16 |
| 4:00 | 15,0 | 0:20:00 | 0:40:00 | 1:00:00 | 1:20:00 | 1:24:23 | 1:40:00 | 2:00:00 | 2:20:00 | 2:40:00 | 2:48:47 |
| 4:05 | 14,7 | 0:20:25 | 0:40:50 | 1:01:15 | 1:21:40 | 1:26:09 | 1:42:05 | 2:02:30 | 2:22:55 | 2:43:20 | 2:52:18 |
| 4:10 | 14,4 | 0:20:50 | 0:41:40 | 1:02:30 | 1:23:20 | 1:27:54 | 1:44:10 | 2:05:00 | 2:25:50 | 2:46:40 | 2:55:49 |
| 4:15 | 14,1 | 0:21:15 | 0:42:30 | 1:03:45 | 1:25:00 | 1:29:40 | 1:46:15 | 2:07:30 | 2:28:45 | 2:50:00 | 2:59:20 |
| 4:20 | 13,8 | 0:21:40 | 0:43:20 | 1:05:00 | 1:26:40 | 1:31:25 | 1:48:20 | 2:10:00 | 2:31:40 | 2:53:20 | 3:02:51 |
| 4:25 | 13,6 | 0:22:05 | 0:44:10 | 1:06:15 | 1:28:20 | 1:33:11 | 1:50:25 | 2:12:30 | 2:34:35 | 2:56:40 | 3:06:22 |
| Pace [min/km] | Speed [km/h] | 5 km | 10 km | 15 km | 20 km | HM | 25 km | 30 km | 35 km | 40 km | Marathon |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 4:30 | 13,3 | 0:22:30 | 0:45:00 | 1:07:30 | 1:30:00 | 1:34:56 | 1:52:30 | 2:15:00 | 2:37:30 | 3:00:00 | 3:09:53 |
| 4:35 | 13,1 | 0:22:55 | 0:45:50 | 1:08:45 | 1:31:40 | 1:36:42 | 1:54:35 | 2:17:30 | 2:40:25 | 3:03:20 | 3:13:24 |
| 4:40 | 12,9 | 0:23:20 | 0:46:40 | 1:10:00 | 1:33:20 | 1:38:27 | 1:56:40 | 2:20:00 | 2:43:20 | 3:06:40 | 3:16:55 |
| 4:45 | 12,6 | 0:23:45 | 0:47:30 | 1:11:15 | 1:35:00 | 1:40:13 | 1:58:45 | 2:22:30 | 2:46:15 | 3:10:00 | 3:20:26 |
| 4:50 | 12,4 | 0:24:10 | 0:48:20 | 1:12:30 | 1:36:40 | 1:41:58 | 2:00:50 | 2:25:00 | 2:49:10 | 3:13:20 | 3:23:57 |
| 4:55 | 12,2 | 0:24:35 | 0:49:10 | 1:13:45 | 1:38:20 | 1:43:44 | 2:02:55 | 2:27:30 | 2:52:05 | 3:16:40 | 3:27:28 |
| 5:00 | 12,0 | 0:25:00 | 0:50:00 | 1:15:00 | 1:40:00 | 1:45:29 | 2:05:00 | 2:30:00 | 2:55:00 | 3:20:00 | 3:30:59 |
| 5:05 | 11,8 | 0:25:25 | 0:50:50 | 1:16:15 | 1:41:40 | 1:47:15 | 2:07:05 | 2:32:30 | 2:57:55 | 3:23:20 | 3:34:29 |
| 5:10 | 11,6 | 0:25:50 | 0:51:40 | 1:17:30 | 1:43:20 | 1:49:00 | 2:09:10 | 2:35:00 | 3:00:50 | 3:26:40 | 3:38:00 |
| 5:15 | 11,4 | 0:26:15 | 0:52:30 | 1:18:45 | 1:45:00 | 1:50:46 | 2:11:15 | 2:37:30 | 3:03:45 | 3:30:00 | 3:41:31 |
| 5:20 | 11,3 | 0:26:40 | 0:53:20 | 1:20:00 | 1:46:40 | 1:52:31 | 2:13:20 | 2:40:00 | 3:06:40 | 3:33:20 | 3:45:02 |
| 5:25 | 11,1 | 0:27:05 | 0:54:10 | 1:21:15 | 1:48:20 | 1:54:17 | 2:15:25 | 2:42:30 | 3:09:35 | 3:36:40 | 3:48:33 |
| 5:30 | 10,9 | 0:27:30 | 0:55:00 | 1:22:30 | 1:50:00 | 1:56:02 | 2:17:30 | 2:45:00 | 3:12:30 | 3:40:00 | 3:52:04 |
| 5:35 | 10,7 | 0:27:55 | 0:55:50 | 1:23:45 | 1:51:40 | 1:57:48 | 2:19:35 | 2:47:30 | 3:15:25 | 3:43:20 | 3:55:35 |
| 5:40 | 10,6 | 0:28:20 | 0:56:40 | 1:25:00 | 1:53:20 | 1:59:33 | 2:21:40 | 2:50:00 | 3:18:20 | 3:46:40 | 3:59:06 |
| 5:45 | 10,4 | 0:28:45 | 0:57:30 | 1:26:15 | 1:55:00 | 2:01:19 | 2:23:45 | 2:52:30 | 3:21:15 | 3:50:00 | 4:02:37 |
| 5:50 | 10,3 | 0:29:10 | 0:58:20 | 1:27:30 | 1:56:40 | 2:03:04 | 2:25:50 | 2:55:00 | 3:24:10 | 3:53:20 | 4:06:08 |
| 5:55 | 10,1 | 0:29:35 | 0:59:10 | 1:28:45 | 1:58:20 | 2:04:50 | 2:27:55 | 2:57:30 | 3:27:05 | 3:56:40 | 4:09:39 |
| Pace [min/km] | Speed [km/h] | 5 km | 10 km | 15 km | 20 km | HM | 25 km | 30 km | 35 km | 40 km | Marathon |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 6:00 | 10,0 | 0:30:00 | 1:00:00 | 1:30:00 | 2:00:00 | 2:06:35 | 2:30:00 | 3:00:00 | 3:30:00 | 4:00:00 | 4:13:10 |
| 6:05 | 9,9 | 0:30:25 | 1:00:50 | 1:31:15 | 2:01:40 | 2:08:21 | 2:32:05 | 3:02:30 | 3:32:55 | 4:03:20 | 4:16:41 |
| 6:10 | 9,7 | 0:30:50 | 1:01:40 | 1:32:30 | 2:03:20 | 2:10:06 | 2:34:10 | 3:05:00 | 3:35:50 | 4:06:40 | 4:20:12 |
| 6:15 | 9,6 | 0:31:15 | 1:02:30 | 1:33:45 | 2:05:00 | 2:11:52 | 2:36:15 | 3:07:30 | 3:38:45 | 4:10:00 | 4:23:43 |
| 6:20 | 9,5 | 0:31:40 | 1:03:20 | 1:35:00 | 2:06:40 | 2:13:37 | 2:38:20 | 3:10:00 | 3:41:40 | 4:13:20 | 4:27:14 |
| 6:25 | 9,4 | 0:32:05 | 1:04:10 | 1:36:15 | 2:08:20 | 2:15:23 | 2:40:25 | 3:12:30 | 3:44:35 | 4:16:40 | 4:30:45 |
| 6:30 | 9,2 | 0:32:30 | 1:05:00 | 1:37:30 | 2:10:00 | 2:17:08 | 2:42:30 | 3:15:00 | 3:47:30 | 4:20:00 | 4:34:16 |
| 6:35 | 9,1 | 0:32:55 | 1:05:50 | 1:38:45 | 2:11:40 | 2:18:54 | 2:44:35 | 3:17:30 | 3:50:25 | 4:23:20 | 4:37:47 |
| 6:40 | 9,0 | 0:33:20 | 1:06:40 | 1:40:00 | 2:13:20 | 2:20:39 | 2:46:40 | 3:20:00 | 3:53:20 | 4:26:40 | 4:41:18 |
| 6:45 | 8,9 | 0:33:45 | 1:07:30 | 1:41:15 | 2:15:00 | 2:22:24 | 2:48:45 | 3:22:30 | 3:56:15 | 4:30:00 | 4:44:49 |
| 6:50 | 8,8 | 0:34:10 | 1:08:20 | 1:42:30 | 2:16:40 | 2:24:10 | 2:50:50 | 3:25:00 | 3:59:10 | 4:33:20 | 4:48:20 |
| 6:55 | 8,7 | 0:34:35 | 1:09:10 | 1:43:45 | 2:18:20 | 2:25:55 | 2:52:55 | 3:27:30 | 4:02:05 | 4:36:40 | 4:51:51 |
| 7:00 | 8,6 | 0:35:00 | 1:10:00 | 1:45:00 | 2:20:00 | 2:27:41 | 2:55:00 | 3:30:00 | 4:05:00 | 4:40:00 | 4:55:22 |
| 7:05 | 8,5 | 0:35:25 | 1:10:50 | 1:46:15 | 2:21:40 | 2:29:26 | 2:57:05 | 3:32:30 | 4:07:55 | 4:43:20 | 4:58:53 |
| 7:10 | 8,4 | 0:35:50 | 1:11:40 | 1:47:30 | 2:23:20 | 2:31:12 | 2:59:10 | 3:35:00 | 4:10:50 | 4:46:40 | 5:02:24 |
| 7:15 | 8,3 | 0:36:15 | 1:12:30 | 1:48:45 | 2:25:00 | 2:32:57 | 3:01:15 | 3:37:30 | 4:13:45 | 4:50:00 | 5:05:55 |
| 7:20 | 8,2 | 0:36:40 | 1:13:20 | 1:50:00 | 2:26:40 | 2:34:43 | 3:03:20 | 3:40:00 | 4:16:40 | 4:53:20 | 5:09:26 |
| 7:25 | 8,1 | 0:37:05 | 1:14:10 | 1:51:15 | 2:28:20 | 2:36:28 | 3:05:25 | 3:42:30 | 4:19:35 | 4:56:40 | 5:12:57 |
Why should you use the marathon pace chart?
It is important to use the marathon pace chart so that you can determine your running pace and calculate your split times for the race.
If you are running your first race or if you want to run your personal best, you need to predetermine your running pace.
That way, you can run “smarter”, with respect to your current fitness level.
Also, you will avoid running too fast in the earlier stages of the race and prevent the appearance of fatigue early in the race.
Tip
The perfect race is run with minimal pace changes. To know the pace at which you should run and what your split times are, use the marathon pace chart. That way, you will avoid running too fast in the earlier stages of the race and prevent the appearance of fatigue early in the race.
It is better to start slower than too fast.
This research speaks in favor of this.
World records of 5,000 meters to the marathon, in the women’s and men’s categories, were set by running a negative split, which means running the first part of the race slower than the second.
It is a thin line between your new personal best and a bad race, so be careful!
It is important to control the pace and not let the adrenaline overwhelm you or the other runners influence you.
Controlling your running pace is a skill that requires time to master.
Be patient and listen to your body.
Most races have their own pacemakers (rabbits), runners who dictate a certain pace during the race.
Choose a pacemaker that will run your nearest desired time of the race.
Follow a group of runners and let pacemakers control the pace at which you need to run.
Aside from not having to look at your watch, it’s much easier to run in a group.
How to predict your marathon pace?
If you want to know at what pace you can run a marathon, use my race time predictor.
This predictor can predict the result of a targeted race and calculate its average pace based on previous run or race results.
Read more: Race Time Predictor
Race time predictor assumes that the runner has done the appropriate training for the distance they want to run.
What is a good marathon pace?
In general, most runners consider the 9 minutes per mile to be a good marathon pace. A good marathon pace depends on many factors such as age, gender, fitness level, experience, weather, and running terrain.
However, keep in mind that a good running pace is different for each person.
For some, a good pace for the marathon will be 7:40 minutes per mile, while some other runners will be dissatisfied with it.
Tip
Do not compare yourself to others, everyone is different. Track your own results and overcome your boundaries. Enjoy running and progress gradually in order to train without injuries, because that is most important.
If you want to find out how your result compares to the average result by age, gender, and fitness level, read the article Average Marathon Time by Age, Sex, and Ability Level.
Matea Matošević
Hi, I’m Matea! I’m an Olympic Marathon Runner, founder, and writer behind OLYRUN.com. On this site, I provide help in the form of my knowledge and experience to all who love running and active living. Read more…
