How to use the marathon pace calculator
Knowing your goal time is only half of a race plan. The other half is knowing exactly what that goal looks like at every marker along the course, so you can tell within the first few kilometres whether you are on track, too fast, or drifting. This calculator produces that plan in seconds.
- Pick marathon or half marathon and type your goal time, or tap one of the popular targets.
- Choose a pacing strategy. Even splits hold the same pace throughout; a negative split starts slightly slower and finishes faster, which is how most marathon records have been run.
- Read your plan: average pace, halfway split, 5 km checkpoints, and full km or mile splits. Print it as a pace band if you like.
Marathon pace chart
Average pace and key checkpoints for popular marathon goals, assuming even pacing over the official 42.195 km (26.219 miles).
| Goal | Pace /km | Pace /mile | 10 km | Halfway | 30 km |
|---|---|---|---|---|---|
| 2:30:00 | 3:33 | 5:43 | 35:33 | 1:15:00 | 1:46:39 |
| 2:45:00 | 3:55 | 6:18 | 39:06 | 1:22:30 | 1:57:19 |
| 3:00:00 | 4:16 | 6:52 | 42:40 | 1:30:00 | 2:07:59 |
| 3:15:00 | 4:37 | 7:26 | 46:13 | 1:37:30 | 2:18:39 |
| 3:30:00 | 4:59 | 8:01 | 49:46 | 1:45:00 | 2:29:18 |
| 3:45:00 | 5:20 | 8:35 | 53:19 | 1:52:30 | 2:39:58 |
| 4:00:00 | 5:41 | 9:09 | 56:53 | 2:00:00 | 2:50:38 |
| 4:15:00 | 6:03 | 9:44 | 1:00:26 | 2:07:30 | 3:01:18 |
| 4:30:00 | 6:24 | 10:18 | 1:03:59 | 2:15:00 | 3:11:58 |
| 4:45:00 | 6:45 | 10:52 | 1:07:33 | 2:22:30 | 3:22:38 |
| 5:00:00 | 7:07 | 11:27 | 1:11:06 | 2:30:00 | 3:33:18 |
| 5:30:00 | 7:49 | 12:35 | 1:18:12 | 2:45:00 | 3:54:37 |
| 6:00:00 | 8:32 | 13:44 | 1:25:19 | 3:00:00 | 4:15:57 |
Half marathon pace chart
| Goal | Pace /km | Pace /mile | 5 km | 10 km | 15 km |
|---|---|---|---|---|---|
| 1:20:00 | 3:48 | 6:06 | 18:58 | 37:55 | 56:53 |
| 1:30:00 | 4:16 | 6:52 | 21:20 | 42:40 | 1:03:59 |
| 1:40:00 | 4:44 | 7:38 | 23:42 | 47:24 | 1:11:06 |
| 1:45:00 | 4:59 | 8:01 | 24:53 | 49:46 | 1:14:39 |
| 1:50:00 | 5:13 | 8:23 | 26:04 | 52:08 | 1:18:12 |
| 2:00:00 | 5:41 | 9:09 | 28:26 | 56:53 | 1:25:19 |
| 2:10:00 | 6:10 | 9:55 | 30:49 | 1:01:37 | 1:32:26 |
| 2:15:00 | 6:24 | 10:18 | 32:00 | 1:03:59 | 1:35:59 |
| 2:30:00 | 7:07 | 11:27 | 35:33 | 1:11:06 | 1:46:39 |
| 2:45:00 | 7:49 | 12:35 | 39:06 | 1:18:12 | 1:57:19 |
| 3:00:00 | 8:32 | 13:44 | 42:40 | 1:25:19 | 2:07:59 |
Click any goal time for a full page with every split, training paces for that goal, equivalent race times and example workouts.
Even splits or negative splits?
At marathon distance, the most costly mistake is starting too fast. The energy you spend running 10 seconds per km quicker than plan in the first half is rarely recovered — instead it is usually paid back with interest over the last 10 km.
| Checkpoint | Even (4:00:00) | 2 % negative | Fade (4 % positive) |
|---|---|---|---|
| 5 km | 28:26 | 28:43 | 27:52 |
| 10 km | 56:53 | 57:27 | 55:44 |
| 15 km | 1:25:19 | 1:26:10 | 1:23:37 |
| 20 km | 1:53:45 | 1:54:54 | 1:51:29 |
| 25 km | 2:22:12 | 2:23:10 | 2:20:14 |
| 30 km | 2:50:38 | 2:51:20 | 2:49:15 |
| 35 km | 3:19:05 | 3:19:29 | 3:18:15 |
| 40 km | 3:47:31 | 3:47:38 | 3:47:16 |
| 42.2 km | 4:00:00 | 4:00:00 | 4:00:00 |
The negative-split runner is about 1:12 behind the even-paced runner at halfway, yet all three versions of this table finish in 4:00:00 on paper. In real races, the “fade” column is the one that usually turns into a 4:10 or 4:15, because a fast first half accelerates glycogen depletion and muscle fatigue.
The first 5 km rule. Aim to pass 5 km within 0–20 seconds of your even-pace split, and never ahead of it. Race-day adrenaline makes goal pace feel effortless early — that feeling is a trap.
Fuelling and the wall
Plan your gels with the race fueling calculator. “Hitting the wall” is what happens when carbohydrate stores in your muscles and liver run low, typically after 30 km for runners who started too fast or did not fuel. Your pace drops sharply and running feels dramatically harder.
Carb-load
Eat a higher-carbohydrate diet for the 36–48 hours before the race to top up glycogen stores.
Fuel early
Many runners take a gel or equivalent every 30–45 minutes from early in the race — commonly aiming for 30–60 g of carbohydrate per hour, more if practised in training.
Drink to thirst
Use aid stations regularly, especially in warm weather, but avoid forcing large volumes of plain water.
Nothing new
Race-day gels, drinks, shoes and breakfast should all be things you have tested in long training runs.
Adjusting your pace for conditions
Pace targets assume good conditions on a flat course. Be ready to adapt:
- Heat: performance declines noticeably once temperatures climb above the low teens °C (mid-50s °F), and more steeply in humid conditions. On a hot day, start more conservatively and run by effort — the heat pace calculator suggests how much to adjust.
- Hills: hold effort, not pace, on climbs (see grade adjusted pace). You will lose time uphill and regain only part of it downhill.
- Wind: tuck in behind other runners when running into a headwind; it saves significant energy.
- Crowding and tangents: weaving adds distance. Most GPS watches show 42.4–42.8 km at the finish, so pace by the official markers.
Is your goal realistic?
The best reality check is a recent race. Plug a half marathon or 10K result into the race time predictor to see what your current fitness supports, then use the VDOT calculator to get training paces for the months before race day. Popular goal pages include the sub-4 hour marathon, 3:30 marathon and sub-2 half marathon.
Last reviewed: September 2026 · Health disclaimer