Race blueprint
4:00:00 marathon Blueprint
- Target time
- 4:00:00
- Target pace
- 5:41 /KM
Even-pace splits
- 5 KM28:26
- 10 KM56:53
- 15 KM1:25:19
- 20 KM1:53:45
- Half2:00:00
- 30 KM2:50:38
- 35 KM3:19:05
- 40 KM3:47:31
- Finish4:00:00
Marathon Pace Chart
Marathon finish times with pace per km, pace per mile, and 5K, 10K, and half splits.
Last reviewed 28 August 2026
Marathon pace chart: finish times from 2:30 to 7:00, min/km, min/mile, km/h, mph, and 5K, 10K, half, 30K, and 20-mile splits.
Interactive calculator
Enter any time not in the table. The reference chart below stays even pace at 42.195 km, 21.0975 km, or your chosen distance.
Your goal
9:09 /MI
Change finish time, pace, speed, or any split. The rest stay even.
Your splits
| Marker | Split | Time |
|---|---|---|
| 5 KM | 28:26 | |
| 10 KM | 28:26 | |
| 15 KM | 28:26 | |
| 20 KM | 28:26 | |
| Half | 6:15 | |
| 30 KM | 50:38 | |
| 35 KM | 28:26 | |
| 40 KM | 28:26 | |
| Finish | 12:29 |
Your race blueprint
A 4:00 marathon requires an average pace of approximately 5:41/km.
RUNNERS LAB
Marathon pace chart
Even-pace marathon goal times from 2:30 to 7:00 with pace per km, pace per mile, treadmill speed, and checkpoint splits.
Even-pace marathon goal times with pace per kilometre, pace per mile, and checkpoint splits.
| Goal time | Pace /km | Pace /mile | km/h | mph | 5K | 10K | Half | 30K | 20 mile |
|---|---|---|---|---|---|---|---|---|---|
| 2:30:00 | 3:33 | 5:43 | 16.9 | 10.5 | 17:46 | 35:33 | 1:15:00 | 1:46:39 | 1:54:25 |
| 2:35:00 | 3:40 | 5:55 | 16.3 | 10.1 | 18:22 | 36:44 | 1:17:30 | 1:50:12 | 1:58:14 |
| 2:40:00 | 3:48 | 6:06 | 15.8 | 9.8 | 18:58 | 37:55 | 1:20:00 | 1:53:45 | 2:02:03 |
| 2:45:00 | 3:55 | 6:18 | 15.3 | 9.5 | 19:33 | 39:06 | 1:22:30 | 1:57:19 | 2:05:52 |
| 2:50:00 | 4:02 | 6:29 | 14.9 | 9.3 | 20:09 | 40:17 | 1:25:00 | 2:00:52 | 2:09:41 |
| 2:55:00 | 4:09 | 6:40 | 14.5 | 9.0 | 20:44 | 41:28 | 1:27:30 | 2:04:25 | 2:13:30 |
| 3:00:00 | 4:16 | 6:52 | 14.1 | 8.7 | 21:20 | 42:40 | 1:30:00 | 2:07:59 | 2:17:18 |
| 3:05:00 | 4:23 | 7:03 | 13.7 | 8.5 | 21:55 | 43:51 | 1:32:30 | 2:11:32 | 2:21:07 |
| 3:10:00 | 4:30 | 7:15 | 13.3 | 8.3 | 22:31 | 45:02 | 1:35:00 | 2:15:05 | 2:24:56 |
| 3:15:00 | 4:37 | 7:26 | 13.0 | 8.1 | 23:06 | 46:13 | 1:37:30 | 2:18:39 | 2:28:45 |
| 3:20:00 | 4:44 | 7:38 | 12.7 | 7.9 | 23:42 | 47:24 | 1:40:00 | 2:22:12 | 2:32:34 |
| 3:25:00 | 4:52 | 7:49 | 12.3 | 7.7 | 24:18 | 48:35 | 1:42:30 | 2:25:45 | 2:36:23 |
| 3:30:00 | 4:59 | 8:01 | 12.1 | 7.5 | 24:53 | 49:46 | 1:45:00 | 2:29:18 | 2:40:11 |
| 3:35:00 | 5:06 | 8:12 | 11.8 | 7.3 | 25:29 | 50:57 | 1:47:30 | 2:32:52 | 2:44:00 |
| 3:40:00 | 5:13 | 8:23 | 11.5 | 7.2 | 26:04 | 52:08 | 1:50:00 | 2:36:25 | 2:47:49 |
| 3:45:00 | 5:20 | 8:35 | 11.3 | 7.0 | 26:40 | 53:19 | 1:52:30 | 2:39:58 | 2:51:38 |
| 3:50:00 | 5:27 | 8:46 | 11.0 | 6.8 | 27:15 | 54:31 | 1:55:00 | 2:43:32 | 2:55:27 |
| 3:55:00 | 5:34 | 8:58 | 10.8 | 6.7 | 27:51 | 55:42 | 1:57:30 | 2:47:05 | 2:59:16 |
| 4:00:00 | 5:41 | 9:09 | 10.5 | 6.6 | 28:26 | 56:53 | 2:00:00 | 2:50:38 | 3:03:05 |
| 4:05:00 | 5:48 | 9:21 | 10.3 | 6.4 | 29:02 | 58:04 | 2:02:30 | 2:54:11 | 3:06:53 |
| 4:10:00 | 5:55 | 9:32 | 10.1 | 6.3 | 29:37 | 59:15 | 2:05:00 | 2:57:45 | 3:10:42 |
| 4:15:00 | 6:03 | 9:44 | 9.9 | 6.2 | 30:13 | 1:00:26 | 2:07:30 | 3:01:18 | 3:14:31 |
| 4:20:00 | 6:10 | 9:55 | 9.7 | 6.1 | 30:49 | 1:01:37 | 2:10:00 | 3:04:51 | 3:18:20 |
| 4:25:00 | 6:17 | 10:06 | 9.6 | 5.9 | 31:24 | 1:02:48 | 2:12:30 | 3:08:25 | 3:22:09 |
| 4:30:00 | 6:24 | 10:18 | 9.4 | 5.8 | 32:00 | 1:03:59 | 2:15:00 | 3:11:58 | 3:25:58 |
| 4:35:00 | 6:31 | 10:29 | 9.2 | 5.7 | 32:35 | 1:05:10 | 2:17:30 | 3:15:31 | 3:29:46 |
| 4:40:00 | 6:38 | 10:41 | 9.0 | 5.6 | 33:11 | 1:06:22 | 2:20:00 | 3:19:05 | 3:33:35 |
| 4:45:00 | 6:45 | 10:52 | 8.9 | 5.5 | 33:46 | 1:07:33 | 2:22:30 | 3:22:38 | 3:37:24 |
| 4:50:00 | 6:52 | 11:04 | 8.7 | 5.4 | 34:22 | 1:08:44 | 2:25:00 | 3:26:11 | 3:41:13 |
| 4:55:00 | 6:59 | 11:15 | 8.6 | 5.3 | 34:57 | 1:09:55 | 2:27:30 | 3:29:44 | 3:45:02 |
| 5:00:00 | 7:07 | 11:27 | 8.4 | 5.2 | 35:33 | 1:11:06 | 2:30:00 | 3:33:18 | 3:48:51 |
| 5:05:00 | 7:14 | 11:38 | 8.3 | 5.2 | 36:09 | 1:12:17 | 2:32:30 | 3:36:51 | 3:52:39 |
| 5:10:00 | 7:21 | 11:49 | 8.2 | 5.1 | 36:44 | 1:13:28 | 2:35:00 | 3:40:24 | 3:56:28 |
| 5:15:00 | 7:28 | 12:01 | 8.0 | 5.0 | 37:20 | 1:14:39 | 2:37:30 | 3:43:58 | 4:00:17 |
| 5:20:00 | 7:35 | 12:12 | 7.9 | 4.9 | 37:55 | 1:15:50 | 2:40:00 | 3:47:31 | 4:04:06 |
| 5:25:00 | 7:42 | 12:24 | 7.8 | 4.8 | 38:31 | 1:17:01 | 2:42:30 | 3:51:04 | 4:07:55 |
| 5:30:00 | 7:49 | 12:35 | 7.7 | 4.8 | 39:06 | 1:18:12 | 2:45:00 | 3:54:37 | 4:11:44 |
| 5:35:00 | 7:56 | 12:47 | 7.6 | 4.7 | 39:42 | 1:19:24 | 2:47:30 | 3:58:11 | 4:15:33 |
| 5:40:00 | 8:03 | 12:58 | 7.4 | 4.6 | 40:17 | 1:20:35 | 2:50:00 | 4:01:44 | 4:19:21 |
| 5:45:00 | 8:11 | 13:10 | 7.3 | 4.6 | 40:53 | 1:21:46 | 2:52:30 | 4:05:17 | 4:23:10 |
| 5:50:00 | 8:18 | 13:21 | 7.2 | 4.5 | 41:28 | 1:22:57 | 2:55:00 | 4:08:51 | 4:26:59 |
| 5:55:00 | 8:25 | 13:32 | 7.1 | 4.4 | 42:04 | 1:24:08 | 2:57:30 | 4:12:24 | 4:30:48 |
| 6:00:00 | 8:32 | 13:44 | 7.0 | 4.4 | 42:40 | 1:25:19 | 3:00:00 | 4:15:57 | 4:34:37 |
| 6:05:00 | 8:39 | 13:55 | 6.9 | 4.3 | 43:15 | 1:26:30 | 3:02:30 | 4:19:31 | 4:38:26 |
| 6:10:00 | 8:46 | 14:07 | 6.8 | 4.3 | 43:51 | 1:27:41 | 3:05:00 | 4:23:04 | 4:42:14 |
| 6:15:00 | 8:53 | 14:18 | 6.8 | 4.2 | 44:26 | 1:28:52 | 3:07:30 | 4:26:37 | 4:46:03 |
| 6:20:00 | 9:00 | 14:30 | 6.7 | 4.1 | 45:02 | 1:30:03 | 3:10:00 | 4:30:10 | 4:49:52 |
| 6:25:00 | 9:07 | 14:41 | 6.6 | 4.1 | 45:37 | 1:31:15 | 3:12:30 | 4:33:44 | 4:53:41 |
| 6:30:00 | 9:15 | 14:52 | 6.5 | 4.0 | 46:13 | 1:32:26 | 3:15:00 | 4:37:17 | 4:57:30 |
| 6:35:00 | 9:22 | 15:04 | 6.4 | 4.0 | 46:48 | 1:33:37 | 3:17:30 | 4:40:50 | 5:01:19 |
| 6:40:00 | 9:29 | 15:15 | 6.3 | 3.9 | 47:24 | 1:34:48 | 3:20:00 | 4:44:24 | 5:05:08 |
| 6:45:00 | 9:36 | 15:27 | 6.3 | 3.9 | 47:59 | 1:35:59 | 3:22:30 | 4:47:57 | 5:08:56 |
| 6:50:00 | 9:43 | 15:38 | 6.2 | 3.8 | 48:35 | 1:37:10 | 3:25:00 | 4:51:30 | 5:12:45 |
| 6:55:00 | 9:50 | 15:50 | 6.1 | 3.8 | 49:11 | 1:38:21 | 3:27:30 | 4:55:04 | 5:16:34 |
| 7:00:00 | 9:57 | 16:01 | 6.0 | 3.7 | 49:46 | 1:39:32 | 3:30:00 | 4:58:37 | 5:20:23 |
Related charts
Use this chart
This chart is free to use in articles, training plans, coaching materials, and educational content. Please credit RunnersLab.app.
Even-pace marathon goal times from 2:30 to 7:00 in 5-minute steps. Each row lists pace per km, pace per mile, treadmill speed, and checkpoint splits.
Use the calculator above for any other goal. Download CSV or JSON for the full table, or link to a specific row (for example #4-00-00).
Method
Distance: 42.195 km (official marathon). Pace per km = finish time ÷ 42.195. Mile pace = finish time ÷ 26.2188 miles.
km/h = 3600 ÷ seconds per km. mph = km/h ÷ 1.609344. Checkpoint splits multiply the even pace by checkpoint distance.
Goal times from 2:30:00 to 7:00:00 in 5-minute steps. Displayed times round to the nearest second.
Limits
Assumes perfectly even pacing — real marathons vary with hills, weather, and tactics.
Does not predict fitness from a shorter race. Use the race equivalent times chart for planning estimates.
FAQ
Can I download this table as CSV or JSON?
Yes. Use Download CSV for spreadsheets and Excel, or Download JSON for programmatic use. Both files include the full table on this page with source URL and last-updated date.
Can I cite this page?
Yes. Link to this URL and credit RunnersLab.app. CSV and JSON downloads include the source URL and update date for attribution.
What pace is a 4-hour marathon?
About 5:41 per kilometre, or 9:09 per mile. Even splits put the half at 2:00:00, 10K near 56:33, and 5K near 28:17.
What pace is a 3-hour marathon?
About 4:16 per kilometre, or 6:52 per mile. That is roughly 10.5 km/h or 6.5 mph on a flat treadmill.
How long is a marathon?
42.195 kilometres (26.219 miles). This table uses that certified distance, not 42 km or 26 miles.
What treadmill speed is a 4-hour marathon?
About 10.5 km/h or 6.5 mph at zero incline — the same as 5:41/km outdoors if the belt is accurate.