Running pace by goal time › Marathon
Marathon in 4 hours: what pace do you need?
To run a marathon in 4 hours you need to average 5:41 per kilometre, which is 9:09 per mile or 10.5 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 | 28:26 |
| 10 km | 56:53 |
| 15 km | 1:25:19 |
| 20 km | 1:53:45 |
| halfway | 2:00:00 |
| 25 km | 2:22:12 |
| 30 km | 2:50:38 |
| 35 km | 3:19:05 |
| 40 km | 3:47:31 |
| finish | 4:00:00 |
What paces should you train at?
These paces fit a runner who can run a marathon in 4 hours 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 | 6:23 – 7:01/km |
| Tempo run comfortably hard, sustainable for about an hour | 5:19/km |
| Intervals repeats of 3 to 5 minutes | 4:53/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 | 25:14 |
| 10K | 52:22 |
| Half marathon | 1:56:06 |
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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