Endurometry
To finish a Marathon (42.195 km) in 3 hours 40 minutes, you need to hold 5:13 /km (8:23 /mi) — an average speed of 11.51 km/h. The tables below list the time you should pass every kilometre and mile.
Need a printout? Use the pace band generator.
Marathon Split Times (3 hours 40 minutes)
| Kilometre | Cumulative time | Split pace |
|---|---|---|
| 1 km | 5:13 | 5:13 |
| 2 km | 10:26 | 5:13 |
| 3 km | 15:38 | 5:13 |
| 4 km | 20:51 | 5:13 |
| 5 km | 26:04 | 5:13 |
| 6 km | 31:17 | 5:13 |
| 7 km | 36:30 | 5:13 |
| 8 km | 41:43 | 5:13 |
| 9 km | 46:55 | 5:13 |
| 10 km | 52:08 | 5:13 |
| 11 km | 57:21 | 5:13 |
| 12 km | 1:02:34 | 5:13 |
| 13 km | 1:07:47 | 5:13 |
| 14 km | 1:13:00 | 5:13 |
| 15 km | 1:18:12 | 5:13 |
| 16 km | 1:23:25 | 5:13 |
| 17 km | 1:28:38 | 5:13 |
| 18 km | 1:33:51 | 5:13 |
| 19 km | 1:39:04 | 5:13 |
| 20 km | 1:44:17 | 5:13 |
| 21 km | 1:49:29 | 5:13 |
| 22 km | 1:54:42 | 5:13 |
| 23 km | 1:59:55 | 5:13 |
| 24 km | 2:05:08 | 5:13 |
| 25 km | 2:10:21 | 5:13 |
| 26 km | 2:15:34 | 5:13 |
| 27 km | 2:20:46 | 5:13 |
| 28 km | 2:25:59 | 5:13 |
| 29 km | 2:31:12 | 5:13 |
| 30 km | 2:36:25 | 5:13 |
| 31 km | 2:41:38 | 5:13 |
| 32 km | 2:46:51 | 5:13 |
| 33 km | 2:52:03 | 5:13 |
| 34 km | 2:57:16 | 5:13 |
| 35 km | 3:02:29 | 5:13 |
| 36 km | 3:07:42 | 5:13 |
| 37 km | 3:12:55 | 5:13 |
| 38 km | 3:18:08 | 5:13 |
| 39 km | 3:23:20 | 5:13 |
| 40 km | 3:28:33 | 5:13 |
| 41 km | 3:33:46 | 5:13 |
| 42 km | 3:38:59 | 5:13 |
| 42.195 km (finish) | 3:40:00 | 5:13 |
Mile Splits
| Mile | Cumulative time | Split pace |
|---|---|---|
| Mile 1 | 8:23 | 8:23 |
| Mile 2 | 16:47 | 8:23 |
| Mile 3 | 25:10 | 8:23 |
| Mile 4 | 33:34 | 8:23 |
| Mile 5 | 41:57 | 8:23 |
| Mile 6 | 50:21 | 8:23 |
| Mile 7 | 58:44 | 8:23 |
| Mile 8 | 1:07:08 | 8:23 |
| Mile 9 | 1:15:31 | 8:23 |
| Mile 10 | 1:23:55 | 8:23 |
| Mile 11 | 1:32:18 | 8:23 |
| Mile 12 | 1:40:41 | 8:23 |
| Mile 13 | 1:49:05 | 8:23 |
| Mile 14 | 1:57:28 | 8:23 |
| Mile 15 | 2:05:52 | 8:23 |
| Mile 16 | 2:14:15 | 8:23 |
| Mile 17 | 2:22:39 | 8:23 |
| Mile 18 | 2:31:02 | 8:23 |
| Mile 19 | 2:39:26 | 8:23 |
| Mile 20 | 2:47:49 | 8:23 |
| Mile 21 | 2:56:13 | 8:23 |
| Mile 22 | 3:04:36 | 8:23 |
| Mile 23 | 3:12:59 | 8:23 |
| Mile 24 | 3:21:23 | 8:23 |
| Mile 25 | 3:29:46 | 8:23 |
| Mile 26 | 3:38:10 | 8:23 |
| 26.219 mi (finish) | 3:40:00 | 8:23 |
More pace charts
Frequently Asked Questions
How fast do I need to run a Marathon in 3 hours 40 minutes?
Average pace 5:13 /km (8:23 /mi), 11.51 km/h.
Should I run even splits?
Even effort is the most economical, but the first 10–15% is usually crowded. Start 5–10 s/km slower and settle into target pace.
My GPS shows extra distance
Courses usually measure a few hundred metres long on GPS. Run slightly faster than target by feel, or lap manually at the markers.
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Age Grading Calculator
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