Running pace by goal time › Marathon
Marathon in 4:30: what pace do you need?
To run a marathon in 4:30 you need to average 6:24 per kilometre, which is 10:18 per mile or 9.4 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 | 32:00 |
| 10 km | 1:03:59 |
| 15 km | 1:35:59 |
| 20 km | 2:07:59 |
| halfway | 2:15:00 |
| 25 km | 2:39:58 |
| 30 km | 3:11:58 |
| 35 km | 3:43:58 |
| 40 km | 4:15:57 |
| finish | 4:30:00 |
What paces should you train at?
These paces fit a runner who can run a marathon in 4:30 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 | 7:09 – 7:51/km |
| Tempo run comfortably hard, sustainable for about an hour | 5:58/km |
| Intervals repeats of 3 to 5 minutes | 5:29/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 | 28:30 |
| 10K | 59:13 |
| Half marathon | 2:11:14 |
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.
Download on the App Store Start for free