Endurometry
To finish a Marathon (42.195 km) in 3 hours, you need to hold 4:16 /km (6:52 /mi) — an average speed of 14.06 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)
| Kilometre | Cumulative time | Split pace |
|---|---|---|
| 1 km | 4:16 | 4:16 |
| 2 km | 8:32 | 4:16 |
| 3 km | 12:48 | 4:16 |
| 4 km | 17:04 | 4:16 |
| 5 km | 21:20 | 4:16 |
| 6 km | 25:36 | 4:16 |
| 7 km | 29:52 | 4:16 |
| 8 km | 34:08 | 4:16 |
| 9 km | 38:24 | 4:16 |
| 10 km | 42:40 | 4:16 |
| 11 km | 46:55 | 4:16 |
| 12 km | 51:11 | 4:16 |
| 13 km | 55:27 | 4:16 |
| 14 km | 59:43 | 4:16 |
| 15 km | 1:03:59 | 4:16 |
| 16 km | 1:08:15 | 4:16 |
| 17 km | 1:12:31 | 4:16 |
| 18 km | 1:16:47 | 4:16 |
| 19 km | 1:21:03 | 4:16 |
| 20 km | 1:25:19 | 4:16 |
| 21 km | 1:29:35 | 4:16 |
| 22 km | 1:33:51 | 4:16 |
| 23 km | 1:38:07 | 4:16 |
| 24 km | 1:42:23 | 4:16 |
| 25 km | 1:46:39 | 4:16 |
| 26 km | 1:50:55 | 4:16 |
| 27 km | 1:55:11 | 4:16 |
| 28 km | 1:59:27 | 4:16 |
| 29 km | 2:03:43 | 4:16 |
| 30 km | 2:07:59 | 4:16 |
| 31 km | 2:12:15 | 4:16 |
| 32 km | 2:16:31 | 4:16 |
| 33 km | 2:20:46 | 4:16 |
| 34 km | 2:25:02 | 4:16 |
| 35 km | 2:29:18 | 4:16 |
| 36 km | 2:33:34 | 4:16 |
| 37 km | 2:37:50 | 4:16 |
| 38 km | 2:42:06 | 4:16 |
| 39 km | 2:46:22 | 4:16 |
| 40 km | 2:50:38 | 4:16 |
| 41 km | 2:54:54 | 4:16 |
| 42 km | 2:59:10 | 4:16 |
| 42.195 km (finish) | 3:00:00 | 4:16 |
Mile Splits
| Mile | Cumulative time | Split pace |
|---|---|---|
| Mile 1 | 6:52 | 6:52 |
| Mile 2 | 13:44 | 6:52 |
| Mile 3 | 20:36 | 6:52 |
| Mile 4 | 27:28 | 6:52 |
| Mile 5 | 34:20 | 6:52 |
| Mile 6 | 41:12 | 6:52 |
| Mile 7 | 48:03 | 6:52 |
| Mile 8 | 54:55 | 6:52 |
| Mile 9 | 1:01:47 | 6:52 |
| Mile 10 | 1:08:39 | 6:52 |
| Mile 11 | 1:15:31 | 6:52 |
| Mile 12 | 1:22:23 | 6:52 |
| Mile 13 | 1:29:15 | 6:52 |
| Mile 14 | 1:36:07 | 6:52 |
| Mile 15 | 1:42:59 | 6:52 |
| Mile 16 | 1:49:51 | 6:52 |
| Mile 17 | 1:56:43 | 6:52 |
| Mile 18 | 2:03:35 | 6:52 |
| Mile 19 | 2:10:26 | 6:52 |
| Mile 20 | 2:17:18 | 6:52 |
| Mile 21 | 2:24:10 | 6:52 |
| Mile 22 | 2:31:02 | 6:52 |
| Mile 23 | 2:37:54 | 6:52 |
| Mile 24 | 2:44:46 | 6:52 |
| Mile 25 | 2:51:38 | 6:52 |
| Mile 26 | 2:58:30 | 6:52 |
| 26.219 mi (finish) | 3:00:00 | 6:52 |
More pace charts
Frequently Asked Questions
How fast do I need to run a Marathon in 3 hours?
Average pace 4:16 /km (6:52 /mi), 14.06 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
Convert a finish time to an approximate open-class (20–29) equivalent using Endurometry age factors — not official WMA tables.
Want a new tool or fix?
Tell us which calculator, pace chart or fix would help — we build what runners ask for. Replies usually come back in 1–2 days.