Running pace by goal time › Marathon
Marathon in 3:30: what pace do you need?
To run a marathon in 3:30 you need to average 4:59 per kilometre, which is 8:01 per mile or 12.1 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 | 24:53 |
| 10 km | 49:46 |
| 15 km | 1:14:39 |
| 20 km | 1:39:32 |
| halfway | 1:45:00 |
| 25 km | 2:04:25 |
| 30 km | 2:29:18 |
| 35 km | 2:54:11 |
| 40 km | 3:19:05 |
| finish | 3:30:00 |
What paces should you train at?
These paces fit a runner who can run a marathon in 3:30 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 | 5:37 – 6:11/km |
| Tempo run comfortably hard, sustainable for about an hour | 4:40/km |
| Intervals repeats of 3 to 5 minutes | 4:17/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 | 22:00 |
| 10K | 45:37 |
| Half marathon | 1:41:06 |
Other marathon goal times
From goal time to training plan
PaceAssist turns your goal into a plan that adapts to how your training goes, and coaches you on pace during the run on your iPhone and Apple Watch.
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