Marathon Pace Calculator
Pick marathon or half, enter your goal time, and get the pace per mile and per kilometre, the clock time at every 5K, and an even or negative-split plan to write on your arm.
0 = even pace. 1-3% is the range most elite and well-run amateur marathons land in.
Pace per mile
9:09
Pace per km
5:41
Speed
6.55 mph
10.55 km/h
Halfway
2:00:00
even halves
| Checkpoint | Segment pace / mi | Segment time | Clock time |
|---|---|---|---|
| 5 mi | 9:09 | 45:46 | 45:46 |
| 10 mi | 9:09 | 45:46 | 1:31:32 |
| 15 mi | 9:09 | 45:46 | 2:17:18 |
| 20 mi | 9:09 | 45:46 | 3:03:05 |
| 25 mi | 9:09 | 45:46 | 3:48:51 |
| Finish | 9:09 | 11:09 | 4:00:00 |
Marathon goal times, paces and checkpoints
Even pace. Checkpoint columns are the clock time you should see at each timing mat.
| Goal | min/mi | min/km | 5K | 10K | Half | 30K | 40K |
|---|---|---|---|---|---|---|---|
| 2:30:00 | 5:43 | 3:33 | 17:46 | 35:33 | 1:15:00 | 1:46:39 | 2:22:12 |
| 2:45:00 | 6:18 | 3:55 | 19:33 | 39:06 | 1:22:30 | 1:57:19 | 2:36:25 |
| 3:00:00 | 6:52 | 4:16 | 21:20 | 42:40 | 1:30:00 | 2:07:59 | 2:50:38 |
| 3:15:00 | 7:26 | 4:37 | 23:06 | 46:13 | 1:37:30 | 2:18:39 | 3:04:51 |
| 3:30:00 | 8:01 | 4:59 | 24:53 | 49:46 | 1:45:00 | 2:29:18 | 3:19:05 |
| 3:45:00 | 8:35 | 5:20 | 26:40 | 53:19 | 1:52:30 | 2:39:58 | 3:33:18 |
| 4:00:00 | 9:09 | 5:41 | 28:26 | 56:53 | 2:00:00 | 2:50:38 | 3:47:31 |
| 4:15:00 | 9:44 | 6:03 | 30:13 | 1:00:26 | 2:07:30 | 3:01:18 | 4:01:44 |
| 4:30:00 | 10:18 | 6:24 | 32:00 | 1:03:59 | 2:15:00 | 3:11:58 | 4:15:57 |
| 4:45:00 | 10:52 | 6:45 | 33:46 | 1:07:33 | 2:22:30 | 3:22:38 | 4:30:10 |
| 5:00:00 | 11:27 | 7:07 | 35:33 | 1:11:06 | 2:30:00 | 3:33:18 | 4:44:24 |
| 5:30:00 | 12:35 | 7:49 | 39:06 | 1:18:12 | 2:45:00 | 3:54:37 | 5:12:50 |
| 6:00:00 | 13:44 | 8:32 | 42:40 | 1:25:19 | 3:00:00 | 4:15:57 | 5:41:16 |
Half marathon goal times
| Goal | min/mi | min/km | 5K | 10K | 15K | 20K |
|---|---|---|---|---|---|---|
| 1:15:00 | 5:43 | 3:33 | 17:46 | 35:33 | 53:19 | 1:11:06 |
| 1:30:00 | 6:52 | 4:16 | 21:20 | 42:40 | 1:03:59 | 1:25:19 |
| 1:45:00 | 8:01 | 4:59 | 24:53 | 49:46 | 1:14:39 | 1:39:32 |
| 2:00:00 | 9:09 | 5:41 | 28:26 | 56:53 | 1:25:19 | 1:53:45 |
| 2:15:00 | 10:18 | 6:24 | 32:00 | 1:03:59 | 1:35:59 | 2:07:59 |
| 2:30:00 | 11:27 | 7:07 | 35:33 | 1:11:06 | 1:46:39 | 2:22:12 |
| 2:45:00 | 12:35 | 7:49 | 39:06 | 1:18:12 | 1:57:19 | 2:36:25 |
| 3:00:00 | 13:44 | 8:32 | 42:40 | 1:25:19 | 2:07:59 | 2:50:38 |
What a 2% negative split looks like
A 4:00 marathon run with the second half 2% faster than the first: halfway in 2:01:12 instead of 2:00:00, second half in 1:58:48. That is about 9:15 per mile out and 9:04 back, a difference of roughly 20 seconds a mile -- barely perceptible in the first 10K, which is the point. The slider in the calculator applies the same idea to any goal.
Pacing rules that survive contact with race day
- The first mile is free. Adrenaline and crowds make goal pace feel slow. Run the first mile 10-15 seconds slower than plan on purpose; it costs nothing and saves the last 10K.
- Check at mats, not on the watch. Course measurement follows the shortest legal line; you will run 0.2-0.5 miles more than the certified distance and your watch pace will read fast.
- Decide the race at 30K. Feel fine at 30K (18.6 mi) and you can press. Feel it at 30K and the goal is holding pace, not gaining. Anything you "bank" before 30K is borrowed at high interest.
- Heat costs pace. Rough guide: add 1-2% to goal time for every 5°C (9°F) above 12°C (54°F). Re-run the calculator with the adjusted goal rather than chasing the original.
Frequently Asked Questions
What pace do I need for a 4-hour marathon?
9:09 per mile, 5:41 per km. A 3:30 marathon is 8:01/mi (4:59/km); 3:00 is 6:52/mi (4:16/km); 4:30 is 10:18/mi (6:24/km); 5:00 is 11:27/mi (7:07/km). The table below lists every common goal.
What pace do I need for a 2-hour half marathon?
9:09 per mile, 5:41 per km -- the same as a 4-hour marathon, because a half is exactly half the distance. 1:45 is 8:01/mi; 1:30 is 6:52/mi; 2:30 is 11:27/mi.
Should I run even splits or a negative split?
Most fast marathons are run slightly negative -- the second half 1-3% quicker than the first. Almost every world record since the 1990s was a negative split. For a first-timer, aiming for even splits usually produces a small positive split in practice, which is fine; a large positive split (the second half 5%+ slower) is the classic 'went out too fast' race and costs far more time than a conservative start ever does.
How do I use the checkpoint table on race day?
Write the clock times for 5K, 10K, 15K, 20K, half and 30K on your arm or a pace band. Compare at each timing mat, not between them -- GPS drifts. If you are more than 30-60 seconds ahead at 10K, slow down; that time is almost never kept.
Can I predict my marathon from a half?
Roughly double it and add 10-15 minutes for a well-trained runner; the race-time predictor page does this properly with the Riegel and VDOT formulas. Both assume marathon-specific training, in particular the long runs.
These calculators use published exercise-science formulas and are for training guidance. They are estimates, not medical advice: if you have a heart condition or are starting exercise after a long break, talk to a doctor before training by heart rate or pace targets.