Sub-3:00 Marathon pace
To finish a marathon in under 3:00, you need to average 4:16 per kilometre, or 6:52 per mile, for the full 42.195 km.
Required pace
4:16 /km
6:52 per mile · finish 3:00:00
Threshold effort
Even-paced splits
Elapsed time you should see at each marker if you run the whole thing at one effort.
| Distance | Elapsed |
|---|---|
| 1 km | 4:16 |
| 2 km | 8:32 |
| 3 km | 12:48 |
| 4 km | 17:04 |
| 5 km | 21:20 |
| 6 km | 25:36 |
| 7 km | 29:52 |
| 8 km | 34:08 |
| 9 km | 38:24 |
| 10 km | 42:40 |
| 11 km | 46:55 |
| 12 km | 51:11 |
| 13 km | 55:27 |
| 14 km | 59:43 |
| 15 km | 1:03:59 |
| 16 km | 1:08:15 |
| 17 km | 1:12:31 |
| 18 km | 1:16:47 |
| 19 km | 1:21:03 |
| 20 km | 1:25:19 |
| 21 km | 1:29:35 |
| 22 km | 1:33:51 |
| 23 km | 1:38:07 |
| 24 km | 1:42:23 |
| 25 km | 1:46:39 |
| 26 km | 1:50:55 |
| 27 km | 1:55:11 |
| 28 km | 1:59:27 |
| 29 km | 2:03:43 |
| 30 km | 2:07:59 |
| 31 km | 2:12:15 |
| 32 km | 2:16:31 |
| 33 km | 2:20:46 |
| 34 km | 2:25:02 |
| 35 km | 2:29:18 |
| 36 km | 2:33:34 |
| 37 km | 2:37:50 |
| 38 km | 2:42:06 |
| 39 km | 2:46:22 |
| 40 km | 2:50:38 |
| 41 km | 2:54:54 |
| 42 km | 2:59:10 |
| 42.2 km | 3:00:00 |
| Distance | Elapsed |
|---|---|
| 1 mi | 6:52 |
| 2 mi | 13:44 |
| 3 mi | 20:36 |
| 4 mi | 27:28 |
| 5 mi | 34:20 |
| 6 mi | 41:12 |
| 7 mi | 48:03 |
| 8 mi | 54:55 |
| 9 mi | 1:01:47 |
| 10 mi | 1:08:39 |
| 11 mi | 1:15:31 |
| 12 mi | 1:22:23 |
| 13 mi | 1:29:15 |
| 14 mi | 1:36:07 |
| 15 mi | 1:42:59 |
| 16 mi | 1:49:51 |
| 17 mi | 1:56:43 |
| 18 mi | 2:03:35 |
| 19 mi | 2:10:26 |
| 20 mi | 2:17:18 |
| 21 mi | 2:24:10 |
| 22 mi | 2:31:02 |
| 23 mi | 2:37:54 |
| 24 mi | 2:44:46 |
| 25 mi | 2:51:38 |
| 26 mi | 2:58:30 |
| 26.22 mi | 3:00:00 |
Pacing it in practice
These splits assume even effort on a flat course. Most personal bests are actually run slightly negative. That means a touch slower than target for the first half, then faster once you know the effort is sustainable. Going out fast and hanging on is the most common way to miss a time goal.
Open this target in the calculator to adjust it, switch units, or model a negative split.