A marathon pace chart for your goal time
This marathon pace chart turns a target finish time into the numbers you run by: pace per kilometre and per mile, speed in km/h and mph, elapsed time at every 5 km or every mile, and the half-way and 30K marks. Choose the marathon, half marathon, 10K or 5K, type a goal time, and print the chart or copy the splits onto a pace band.
A second table lists goal times from 2:30 to 6:00 for the marathon (and equivalents for the shorter races) with their even paces, so you can see what each 15 minutes is worth per kilometre. Everything is plain arithmetic that runs in your browser, with no sign-up and nothing uploaded.
How to use the Marathon Pace Chart
- Pick the race and type the target finish time as hours:minutes:seconds.
- Choose Every 5 km or Every mile for the checkpoint table.
- Leave pacing on Even pace, or make the second half 1% to 3% faster for a negative split.
- Press Print chart to print only the chart, or read the splits from the screen.
Marathon Pace Chart features
Km and miles together
Every result shows both paces and both speeds, so a pace band and a watch can use different units.
Even or negative splits
The second half can run 1% to 3% faster than the first while the finish time stays on target.
Goal-time table
Finish times with pace, speed, 10K or 5K split and half-way split; your target row is highlighted.
Print-ready
The print stylesheet hides the rest of the page and leaves the chart and tables.
How the chart is calculated
Pace = finish time ÷ distance. A 4:00:00 marathon is 14,400 seconds over 42.195 km, or 341.3 seconds per km: 5:41 per km, and 5:41 × 1.609344 = 9:09 per mile. Elapsed time at a checkpoint is simply pace × distance, so 30 km comes at 2:50:38. The marathon is 42.195 km (26.2188 miles) and the half marathon 21.0975 km, as defined by World Athletics.
For a negative split with the second half a fraction f faster, the first half takes T ÷ (2 − f) and the second takes that time × (1 − f). A 4:00:00 marathon with a 2% negative split passes half way in 2:01:13 and then runs the second half in 1:58:47.
| Goal time | Pace /km | Pace /mile | Half way |
|---|---|---|---|
| 3:00:00 | 4:16 | 6:52 | 1:30:00 |
| 3:30:00 | 4:59 | 8:01 | 1:45:00 |
| 4:00:00 | 5:41 | 9:09 | 2:00:00 |
| 4:30:00 | 6:24 | 10:18 | 2:15:00 |
| 5:00:00 | 7:07 | 11:27 | 2:30:00 |
Using a pace chart on race day
- Start no faster than goal pace. Even or slightly negative splits are the usual way to finish strongly, while a fast first 10K tends to cost more time later than it saves.
- Watches often measure a marathon slightly long, so your watch distance may run ahead of the course markers. Trust the mile or km markers for the chart.
- Hills, wind and heat justify slower splits in the hard sections; aim to hold effort rather than pace.
- Not sure of your goal? Predict it from a recent race with the race time predictor, then use this chart. For other pace maths use the pace calculator.
Marathon Pace Chart FAQ
What pace do I need for a 4-hour marathon?
An average of 5:41 per km, or 9:09 per mile. Half way (21.0975 km) should come at about 2:00:00 for an even split.
What pace is a sub-3-hour marathon?
Faster than 4:16 per km, or 6:52 per mile, for all 42.195 km. The chart lists 3:00:00 in the goal table.
How do I print the pace chart?
Press Print chart. The print layout shows only the heading, checkpoints and goal tables. You can save it as a PDF from the print dialog.
What is a negative split?
Running the second half faster than the first. The tool lets you set the second half 1% to 3% quicker while keeping your finish time the same.
Is the chart in miles or kilometres?
Both. Each row gives pace per km and per mile, and the checkpoint table switches between every 5 km and every mile.
Does the chart allow for hills or heat?
No. It assumes steady effort on flat ground, so adjust splits on your own for hills, wind and heat. It is a planning aid, not coaching advice.