Marathon pace chart: your pace per mile for every goal from 2:15 to 7:00
Pace per mile, speed, splits, vVO2max and the half marathon time you need for every goal, plus the training paces that go with it.
By the RunRun team · Updated October 13, 2026
At a glance
To run a sub-4 marathon, you need to hold 9:09 /mi (6.6 mph) for 26.2 miles, coming through halfway in 2:00:00. For 3:30, it's 8:01 /mi; for 3:00, 6:52 /mi.
Dividing your goal time by 26.2 miles gives you the pace. But no distance punishes an overambitious goal like the marathon does, and the "half needed" column tells you whether yours is realistic. In practice, a sub-4 marathon takes a half marathon of around 1:53:30.
Pace per mile, speed and splits for every goal time
Even pace from start to finish. Underlined goal times link to the matching training plan.
| Goal | Pace | Speed | 5 mi split | 10 mi split | half split | 20 mi split | 23 mi split | 25 mi split | half needed | vVO2max |
|---|---|---|---|---|---|---|---|---|---|---|
| 2:15 | 5:09 /mi · 3:12 /km | 11.7 mph | 25:45 | 51:29 | 1:07:30 | 1:42:59 | 1:58:26 | 2:08:43 | 1:03:50 | 14.6 mph |
| 2:20 | 5:20 /mi · 3:19 /km | 11.2 mph | 26:42 | 53:24 | 1:10:00 | 1:46:48 | 2:02:49 | 2:13:30 | 1:06:10 | 14.1 mph |
| 2:25 | 5:32 /mi · 3:26 /km | 10.8 mph | 27:39 | 55:18 | 1:12:30 | 1:50:36 | 2:07:12 | 2:18:16 | 1:08:40 | 13.6 mph |
| 2:30 | 5:43 /mi · 3:33 /km | 10.5 mph | 28:36 | 57:13 | 1:15:00 | 1:54:25 | 2:11:35 | 2:23:02 | 1:11:00 | 13.2 mph |
| 2:35 | 5:55 /mi · 3:40 /km | 10.1 mph | 29:34 | 59:07 | 1:17:30 | 1:58:14 | 2:15:58 | 2:27:48 | 1:13:20 | 12.8 mph |
| 2:40 | 6:06 /mi · 3:48 /km | 9.8 mph | 30:31 | 1:01:02 | 1:20:00 | 2:02:03 | 2:20:21 | 2:32:34 | 1:15:40 | 12.4 mph |
| 2:45 | 6:18 /mi · 3:55 /km | 9.5 mph | 31:28 | 1:02:56 | 1:22:30 | 2:05:52 | 2:24:45 | 2:37:20 | 1:18:00 | 12.1 mph |
| 2:50 | 6:29 /mi · 4:02 /km | 9.3 mph | 32:25 | 1:04:50 | 1:25:00 | 2:09:41 | 2:29:08 | 2:42:06 | 1:20:20 | 11.7 mph |
| 2:55 | 6:40 /mi · 4:09 /km | 9.0 mph | 33:22 | 1:06:45 | 1:27:30 | 2:13:30 | 2:33:31 | 2:46:52 | 1:22:50 | 11.4 mph |
| 3:00 | 6:52 /mi · 4:16 /km | 8.7 mph | 34:20 | 1:08:39 | 1:30:00 | 2:17:18 | 2:37:54 | 2:51:38 | 1:25:10 | 11.1 mph |
| 3:05 | 7:03 /mi · 4:23 /km | 8.5 mph | 35:17 | 1:10:34 | 1:32:30 | 2:21:07 | 2:42:17 | 2:56:24 | 1:27:30 | 10.8 mph |
| 3:10 | 7:15 /mi · 4:30 /km | 8.3 mph | 36:14 | 1:12:28 | 1:35:00 | 2:24:56 | 2:46:40 | 3:01:10 | 1:29:50 | 10.6 mph |
| 3:15 | 7:26 /mi · 4:37 /km | 8.1 mph | 37:11 | 1:14:22 | 1:37:30 | 2:28:45 | 2:51:04 | 3:05:56 | 1:32:10 | 10.3 mph |
| 3:20 | 7:38 /mi · 4:44 /km | 7.9 mph | 38:08 | 1:16:17 | 1:40:00 | 2:32:34 | 2:55:27 | 3:10:42 | 1:34:40 | 10.1 mph |
| 3:25 | 7:49 /mi · 4:52 /km | 7.7 mph | 39:06 | 1:18:11 | 1:42:30 | 2:36:23 | 2:59:50 | 3:15:28 | 1:37:00 | 9.8 mph |
| 3:30 | 8:01 /mi · 4:59 /km | 7.5 mph | 40:03 | 1:20:06 | 1:45:00 | 2:40:11 | 3:04:13 | 3:20:14 | 1:39:20 | 9.6 mph |
| 3:35 | 8:12 /mi · 5:06 /km | 7.3 mph | 41:00 | 1:22:00 | 1:47:30 | 2:44:00 | 3:08:36 | 3:25:00 | 1:41:40 | 9.4 mph |
| 3:40 | 8:23 /mi · 5:13 /km | 7.2 mph | 41:57 | 1:23:55 | 1:50:00 | 2:47:49 | 3:12:59 | 3:29:46 | 1:44:00 | 9.2 mph |
| 3:45 | 8:35 /mi · 5:20 /km | 7.0 mph | 42:54 | 1:25:49 | 1:52:30 | 2:51:38 | 3:17:23 | 3:34:32 | 1:46:30 | 9.0 mph |
| 3:50 | 8:46 /mi · 5:27 /km | 6.8 mph | 43:52 | 1:27:43 | 1:55:00 | 2:55:27 | 3:21:46 | 3:39:19 | 1:48:50 | 8.8 mph |
| 3:55 | 8:58 /mi · 5:34 /km | 6.7 mph | 44:49 | 1:29:38 | 1:57:30 | 2:59:16 | 3:26:09 | 3:44:05 | 1:51:10 | 8.6 mph |
| 4:00 | 9:09 /mi · 5:41 /km | 6.6 mph | 45:46 | 1:31:32 | 2:00:00 | 3:03:05 | 3:30:32 | 3:48:51 | 1:53:30 | 8.5 mph |
| 4:05 | 9:21 /mi · 5:48 /km | 6.4 mph | 46:43 | 1:33:27 | 2:02:30 | 3:06:53 | 3:34:55 | 3:53:37 | 1:55:50 | 8.3 mph |
| 4:10 | 9:32 /mi · 5:55 /km | 6.3 mph | 47:41 | 1:35:21 | 2:05:00 | 3:10:42 | 3:39:19 | 3:58:23 | 1:58:20 | 8.1 mph |
| 4:15 | 9:44 /mi · 6:03 /km | 6.2 mph | 48:38 | 1:37:16 | 2:07:30 | 3:14:31 | 3:43:42 | 4:03:09 | 2:00:40 | 8.0 mph |
| 4:20 | 9:55 /mi · 6:10 /km | 6.1 mph | 49:35 | 1:39:10 | 2:10:00 | 3:18:20 | 3:48:05 | 4:07:55 | 2:03:00 | 7.8 mph |
| 4:25 | 10:06 /mi · 6:17 /km | 5.9 mph | 50:32 | 1:41:04 | 2:12:30 | 3:22:09 | 3:52:28 | 4:12:41 | 2:05:20 | 7.7 mph |
| 4:30 | 10:18 /mi · 6:24 /km | 5.8 mph | 51:29 | 1:42:59 | 2:15:00 | 3:25:58 | 3:56:51 | 4:17:27 | 2:07:40 | 7.6 mph |
| 4:35 | 10:29 /mi · 6:31 /km | 5.7 mph | 52:27 | 1:44:53 | 2:17:30 | 3:29:46 | 4:01:14 | 4:22:13 | 2:10:00 | 7.4 mph |
| 4:40 | 10:41 /mi · 6:38 /km | 5.6 mph | 53:24 | 1:46:48 | 2:20:00 | 3:33:35 | 4:05:38 | 4:26:59 | 2:12:30 | 7.3 mph |
| 4:45 | 10:52 /mi · 6:45 /km | 5.5 mph | 54:21 | 1:48:42 | 2:22:30 | 3:37:24 | 4:10:01 | 4:31:45 | 2:14:50 | 7.2 mph |
| 4:50 | 11:04 /mi · 6:52 /km | 5.4 mph | 55:18 | 1:50:36 | 2:25:00 | 3:41:13 | 4:14:24 | 4:36:31 | 2:17:10 | 7.1 mph |
| 4:55 | 11:15 /mi · 6:59 /km | 5.3 mph | 56:15 | 1:52:31 | 2:27:30 | 3:45:02 | 4:18:47 | 4:41:17 | 2:19:30 | 7.0 mph |
| 5:00 | 11:27 /mi · 7:07 /km | 5.2 mph | 57:13 | 1:54:25 | 2:30:00 | 3:48:51 | 4:23:10 | 4:46:03 | 2:21:50 | 6.8 mph |
| 5:15 | 12:01 /mi · 7:28 /km | 5.0 mph | 1:00:04 | 2:00:09 | 2:37:30 | 4:00:17 | 4:36:20 | 5:00:21 | 2:29:00 | 6.5 mph |
| 5:30 | 12:35 /mi · 7:49 /km | 4.8 mph | 1:02:56 | 2:05:52 | 2:45:00 | 4:11:44 | 4:49:29 | 5:14:40 | 2:36:10 | 6.2 mph |
| 5:45 | 13:10 /mi · 8:11 /km | 4.6 mph | 1:05:48 | 2:11:35 | 2:52:30 | 4:23:10 | 5:02:39 | 5:28:58 | 2:43:10 | 6.0 mph |
| 6:00 | 13:44 /mi · 8:32 /km | 4.4 mph | 1:08:39 | 2:17:18 | 3:00:00 | 4:34:37 | 5:15:48 | 5:43:16 | 2:50:20 | 5.7 mph |
| 6:30 | 14:52 /mi · 9:15 /km | 4.0 mph | 1:14:22 | 2:28:45 | 3:15:00 | 4:57:30 | 5:42:07 | 6:11:52 | 3:04:30 | 5.3 mph |
| 7:00 | 16:01 /mi · 9:57 /km | 3.7 mph | 1:20:06 | 2:40:11 | 3:30:00 | 5:20:23 | 6:08:26 | 6:40:29 | 3:18:40 | 5.0 mph |
half needed: the half time you should be capable of for the goal to be realistic (Riegel formula with the 1.08 exponent seen in recreational runners).vVO2max: the speed you can hold all-out for about 6 minutes (6-minute run test, what French coaches call VMA), derived from Jack Daniels' VDOT model, which accounts for how long the effort lasts.
Your pace for any goal time
Enter your goal time (for example 3:30:00) to get your pace per mile, speed, the vVO2max it takes, and a split at every mile marker.
To go after 3:30, you should be capable of about 1:39:20 for the half.The "watch" pace makes up for the roughly 1% of extra distance GPS adds on a typical road course.
Mile-by-mile splits
Your training paces for every goal time
Based on Jack Daniels' VDOT model, the same engine behind RunRun training plans. Paces in min/mi.
| Goal | Goal pace | Easy pace | Threshold (tempo) | Interval pace |
|---|---|---|---|---|
| 2:15 | 5:09 | 5:32 – 6:23 | 4:49 | 4:26 |
| 2:20 | 5:20 | 5:44 – 6:37 | 4:59 | 4:35 |
| 2:25 | 5:32 | 5:55 – 6:50 | 5:09 | 4:44 |
| 2:30 | 5:43 | 6:07 – 7:04 | 5:19 | 4:54 |
| 2:35 | 5:55 | 6:19 – 7:17 | 5:29 | 5:03 |
| 2:40 | 6:06 | 6:30 – 7:31 | 5:39 | 5:12 |
| 2:45 | 6:18 | 6:42 – 7:44 | 5:49 | 5:22 |
| 2:50 | 6:29 | 6:54 – 7:57 | 5:59 | 5:31 |
| 2:55 | 6:40 | 7:05 – 8:10 | 6:09 | 5:40 |
| 3:00 | 6:52 | 7:17 – 8:24 | 6:19 | 5:49 |
| 3:05 | 7:03 | 7:28 – 8:37 | 6:29 | 5:58 |
| 3:10 | 7:15 | 7:40 – 8:50 | 6:39 | 6:08 |
| 3:15 | 7:26 | 7:51 – 9:03 | 6:49 | 6:17 |
| 3:20 | 7:38 | 8:02 – 9:16 | 6:59 | 6:26 |
| 3:25 | 7:49 | 8:14 – 9:29 | 7:09 | 6:35 |
| 3:30 | 8:01 | 8:25 – 9:41 | 7:19 | 6:44 |
| 3:35 | 8:12 | 8:36 – 9:54 | 7:29 | 6:53 |
| 3:40 | 8:23 | 8:47 – 10:07 | 7:39 | 7:02 |
| 3:45 | 8:35 | 8:59 – 10:20 | 7:49 | 7:11 |
| 3:50 | 8:46 | 9:10 – 10:32 | 7:58 | 7:20 |
| 3:55 | 8:58 | 9:21 – 10:45 | 8:08 | 7:30 |
| 4:00 | 9:09 | 9:32 – 10:57 | 8:18 | 7:39 |
| 4:05 | 9:21 | 9:43 – 11:10 | 8:28 | 7:48 |
| 4:10 | 9:32 | 9:54 – 11:22 | 8:38 | 7:57 |
| 4:15 | 9:44 | 10:05 – 11:35 | 8:47 | 8:06 |
| 4:20 | 9:55 | 10:16 – 11:47 | 8:57 | 8:15 |
| 4:25 | 10:06 | 10:27 – 12:00 | 9:07 | 8:24 |
| 4:30 | 10:18 | 10:38 – 12:12 | 9:16 | 8:33 |
| 4:35 | 10:29 | 10:49 – 12:24 | 9:26 | 8:42 |
| 4:40 | 10:41 | 11:00 – 12:36 | 9:36 | 8:51 |
| 4:45 | 10:52 | 11:11 – 12:49 | 9:45 | 9:00 |
| 4:50 | 11:04 | 11:22 – 13:01 | 9:55 | 9:08 |
| 4:55 | 11:15 | 11:32 – 13:13 | 10:05 | 9:17 |
| 5:00 | 11:27 | 11:43 – 13:25 | 10:14 | 9:26 |
| 5:15 | 12:01 | 12:15 – 14:01 | 10:43 | 9:53 |
| 5:30 | 12:35 | 12:48 – 14:37 | 11:12 | 10:20 |
| 5:45 | 13:10 | 13:20 – 15:12 | 11:40 | 10:47 |
| 6:00 | 13:44 | 13:51 – 15:47 | 12:09 | 11:13 |
| 6:30 | 14:52 | 14:55 – 16:57 | 13:06 | 12:07 |
| 7:00 | 16:01 | 15:57 – 18:06 | 14:03 | 13:00 |
A marathon training plan built around your goal time
Use our free tools to optimize your training and reach your goals.
Build my free planHow to calculate your marathon pace
Pace per mile = goal time ÷ 26.22 miles. For 3:45: 225 min ÷ 26.22 = 8.58 min, or 8:35 /mi. Every second per mile is worth 26 seconds at the finish: the gap between 8:30 and 8:40 per mile is about 4 min 22 s over the full distance.
As in every road race, your watch will measure more than 26.2 miles (usually an extra 0.2 to 0.4 miles). Pace off the mile markers, or aim 5 to 8 seconds per mile faster than the theoretical pace on your watch.
Is your goal realistic?
The most reliable rule for recreational runners: your marathon time is roughly 2.1 times your half marathon time, a bit more if endurance is your weak spot. The chart applies the Riegel formula with the 1.08 exponent observed in recreational runners, rather than the original 1.06, which was fitted to world records and is known to be too optimistic beyond the half. With a 1:50 half, aim for around 3:52:30, not 3:49:20.
That time assumes a real marathon build: 12 to 16 weeks, long runs up to 2:30 or 20 miles, and consistent weekly mileage. If you're running under 25 miles a week, knock a few minutes off your ambitions.
Race strategy: getting past the wall at mile 20
The wall isn't inevitable. It's the point where your glycogen stores run dry, and it comes sooner if you went out too fast or didn't fuel along the way.
- The first 10K (about 6 miles): 5 to 10 seconds per mile slower than goal pace. It should feel easy, almost frustratingly so.
- Miles 6 to 20: goal pace, nice and even. Coming through halfway 1 to 2 minutes slower than half your goal time is a good split, not a problem.
- After mile 20: just holding pace already feels like speeding up. Don't push until mile 22 or 23.
- Fuel from the start: 40 to 60 g of carbs per hour (a gel every 30 to 40 minutes) with water, beginning before you feel hungry. Practice it on your long runs first.
- Pace groups (3:00, 3:15, 3:30, and so on) make it much easier to run even splits: start behind your pacer, not in front of them.
Training paces for your marathon
Most of a marathon build is run slowly: 75 to 80% of your mileage at easy pace. The rest combines marathon pace (20- to 40-minute blocks inside your long run), threshold (tempo) runs and a little vVO2max interval work. The second chart gives these paces for every goal time.
Frequently asked questions
What pace do I need for a sub-4 hour marathon?
9:09 /mi (6.6 mph). Splits: 45:46 at mile 5, 1:31:32 at mile 10, 2:00:00 at halfway and 3:03:05 at mile 20. To break 4 hours with some margin, aim for about 3:55 and start just ahead of the 4:00 pace group.
What pace is a 3:30 marathon?
8:01 /mi (7.5 mph), or 1:45:00 at halfway. In practice you'll need a half marathon of around 1:39:20 and a vVO2max of about 9.6 mph.
What pace do I need for a sub-3 marathon?
6:52 /mi (8.7 mph). It takes a half marathon of around 1:25:10, a 10K of around 38:00 and a vVO2max of about 11.1 mph.
What pace is a 5 hour marathon?
11:27 /mi (5.2 mph). It's a common goal for a first marathon: a half marathon of around 2:21:50 makes it realistic. Walk breaks at aid stations are fine as long as you account for them in your running pace.
What pace do I need for a Boston qualifier?
It depends on your age group and gender. Standards start around 2:55 to 3:00 for men and 3:25 to 3:30 for women aged 18 to 34 and get slower with each age group (check the B.A.A. site for the current table). In recent years you've also needed to beat your standard by several minutes to get in. A 3:00 marathon is 6:52 /mi and 3:30 is 8:01 /mi; each extra minute of cushion costs a bit more than 2 seconds per mile.
What half marathon time do I need for a sub-4 marathon?
About 1:53:30 for the half, or 50:40 for the 10K, run all-out. The marathon is less forgiving than the half: without real long runs, plan on a slower time.
What vVO2max do I need for a sub-4 marathon?
About 8.5 mph. For 3:30, 9.6 mph; for 3:00, 11.1 mph. Speed alone isn't enough, though: endurance is what decides the marathon.
Should I go out fast to bank time?
No. Every minute you bank in the early miles costs you two or three after mile 20. The best marathons, elite and age-grouper alike, are run at an even pace or with a slight negative split.