Running pace by goal time › Marathon
Marathon in 3:15: what pace do you need?
To run a marathon in 3:15 you need to average 4:37 per kilometre, which is 7:26 per mile or 13.0 km/h.
Splits at an even pace
Run every kilometre at the same speed and you pass these points at these times.
| Point | Time |
|---|---|
| 5 km | 23:06 |
| 10 km | 46:13 |
| 15 km | 1:09:19 |
| 20 km | 1:32:26 |
| halfway | 1:37:30 |
| 25 km | 1:55:32 |
| 30 km | 2:18:39 |
| 35 km | 2:41:45 |
| 40 km | 3:04:51 |
| finish | 3:15:00 |
What paces should you train at?
These paces fit a runner who can run a marathon in 3:15 today. If you are not there yet, train at the paces for your current level and move up as you get faster.
| Workout | Pace per km |
|---|---|
| Easy run you can hold a conversation | 5:14 – 5:46/km |
| Tempo run comfortably hard, sustainable for about an hour | 4:21/km |
| Intervals repeats of 3 to 5 minutes | 3:59/km |
What does that mean for other distances?
The same fitness gives roughly these times at other distances, provided you have trained for that distance.
| Distance | Expected time |
|---|---|
| 5K | 20:24 |
| 10K | 42:17 |
| Half marathon | 1:33:40 |
Other marathon goal times
From goal time to training plan
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