Sub-4:00 Marathon pace
To finish a marathon in under 4:00, you need to average 5:41 per kilometre, or 9:09 per mile, for the full 42.195 km.
Required pace
5:41 /km
9:09 per mile · finish 4:00:00
Easy 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 | 5:41 |
| 2 km | 11:23 |
| 3 km | 17:04 |
| 4 km | 22:45 |
| 5 km | 28:26 |
| 6 km | 34:08 |
| 7 km | 39:49 |
| 8 km | 45:30 |
| 9 km | 51:11 |
| 10 km | 56:53 |
| 11 km | 1:02:34 |
| 12 km | 1:08:15 |
| 13 km | 1:13:57 |
| 14 km | 1:19:38 |
| 15 km | 1:25:19 |
| 16 km | 1:31:00 |
| 17 km | 1:36:42 |
| 18 km | 1:42:23 |
| 19 km | 1:48:04 |
| 20 km | 1:53:45 |
| 21 km | 1:59:27 |
| 22 km | 2:05:08 |
| 23 km | 2:10:49 |
| 24 km | 2:16:31 |
| 25 km | 2:22:12 |
| 26 km | 2:27:53 |
| 27 km | 2:33:34 |
| 28 km | 2:39:16 |
| 29 km | 2:44:57 |
| 30 km | 2:50:38 |
| 31 km | 2:56:19 |
| 32 km | 3:02:01 |
| 33 km | 3:07:42 |
| 34 km | 3:13:23 |
| 35 km | 3:19:05 |
| 36 km | 3:24:46 |
| 37 km | 3:30:27 |
| 38 km | 3:36:08 |
| 39 km | 3:41:50 |
| 40 km | 3:47:31 |
| 41 km | 3:53:12 |
| 42 km | 3:58:53 |
| 42.2 km | 4:00:00 |
| Distance | Elapsed |
|---|---|
| 1 mi | 9:09 |
| 2 mi | 18:18 |
| 3 mi | 27:28 |
| 4 mi | 36:37 |
| 5 mi | 45:46 |
| 6 mi | 54:55 |
| 7 mi | 1:04:05 |
| 8 mi | 1:13:14 |
| 9 mi | 1:22:23 |
| 10 mi | 1:31:32 |
| 11 mi | 1:40:41 |
| 12 mi | 1:49:51 |
| 13 mi | 1:59:00 |
| 14 mi | 2:08:09 |
| 15 mi | 2:17:18 |
| 16 mi | 2:26:28 |
| 17 mi | 2:35:37 |
| 18 mi | 2:44:46 |
| 19 mi | 2:53:55 |
| 20 mi | 3:03:05 |
| 21 mi | 3:12:14 |
| 22 mi | 3:21:23 |
| 23 mi | 3:30:32 |
| 24 mi | 3:39:41 |
| 25 mi | 3:48:51 |
| 26 mi | 3:58:00 |
| 26.22 mi | 4:00:00 |
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.