Running pace by goal time › Marathon
Marathon in 4:15: what pace do you need?
To run a marathon in 4:15 you need to average 6:03 per kilometre, which is 9:44 per mile or 9.9 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 | 30:13 |
| 10 km | 1:00:26 |
| 15 km | 1:30:39 |
| 20 km | 2:00:52 |
| halfway | 2:07:30 |
| 25 km | 2:31:05 |
| 30 km | 3:01:18 |
| 35 km | 3:31:31 |
| 40 km | 4:01:44 |
| finish | 4:15:00 |
What paces should you train at?
These paces fit a runner who can run a marathon in 4:15 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 | 6:46 – 7:26/km |
| Tempo run comfortably hard, sustainable for about an hour | 5:39/km |
| Intervals repeats of 3 to 5 minutes | 5:11/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 | 26:51 |
| 10K | 55:47 |
| Half marathon | 2:03:40 |
Other marathon goal times
From goal time to training plan
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