Endurometry
To finish a Marathon (42.195 km) in 4 hours 30 minutes, you need to hold 6:24 /km (10:18 /mi) — an average speed of 9.38 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 (4 hours 30 minutes)
| Kilometre | Cumulative time | Split pace |
|---|---|---|
| 1 km | 6:24 | 6:24 |
| 2 km | 12:48 | 6:24 |
| 3 km | 19:12 | 6:24 |
| 4 km | 25:36 | 6:24 |
| 5 km | 32:00 | 6:24 |
| 6 km | 38:24 | 6:24 |
| 7 km | 44:48 | 6:24 |
| 8 km | 51:11 | 6:24 |
| 9 km | 57:35 | 6:24 |
| 10 km | 1:03:59 | 6:24 |
| 11 km | 1:10:23 | 6:24 |
| 12 km | 1:16:47 | 6:24 |
| 13 km | 1:23:11 | 6:24 |
| 14 km | 1:29:35 | 6:24 |
| 15 km | 1:35:59 | 6:24 |
| 16 km | 1:42:23 | 6:24 |
| 17 km | 1:48:47 | 6:24 |
| 18 km | 1:55:11 | 6:24 |
| 19 km | 2:01:35 | 6:24 |
| 20 km | 2:07:59 | 6:24 |
| 21 km | 2:14:23 | 6:24 |
| 22 km | 2:20:46 | 6:24 |
| 23 km | 2:27:10 | 6:24 |
| 24 km | 2:33:34 | 6:24 |
| 25 km | 2:39:58 | 6:24 |
| 26 km | 2:46:22 | 6:24 |
| 27 km | 2:52:46 | 6:24 |
| 28 km | 2:59:10 | 6:24 |
| 29 km | 3:05:34 | 6:24 |
| 30 km | 3:11:58 | 6:24 |
| 31 km | 3:18:22 | 6:24 |
| 32 km | 3:24:46 | 6:24 |
| 33 km | 3:31:10 | 6:24 |
| 34 km | 3:37:34 | 6:24 |
| 35 km | 3:43:58 | 6:24 |
| 36 km | 3:50:22 | 6:24 |
| 37 km | 3:56:45 | 6:24 |
| 38 km | 4:03:09 | 6:24 |
| 39 km | 4:09:33 | 6:24 |
| 40 km | 4:15:57 | 6:24 |
| 41 km | 4:22:21 | 6:24 |
| 42 km | 4:28:45 | 6:24 |
| 42.195 km (finish) | 4:30:00 | 6:24 |
Mile Splits
| Mile | Cumulative time | Split pace |
|---|---|---|
| Mile 1 | 10:18 | 10:18 |
| Mile 2 | 20:36 | 10:18 |
| Mile 3 | 30:54 | 10:18 |
| Mile 4 | 41:12 | 10:18 |
| Mile 5 | 51:29 | 10:18 |
| Mile 6 | 1:01:47 | 10:18 |
| Mile 7 | 1:12:05 | 10:18 |
| Mile 8 | 1:22:23 | 10:18 |
| Mile 9 | 1:32:41 | 10:18 |
| Mile 10 | 1:42:59 | 10:18 |
| Mile 11 | 1:53:17 | 10:18 |
| Mile 12 | 2:03:35 | 10:18 |
| Mile 13 | 2:13:52 | 10:18 |
| Mile 14 | 2:24:10 | 10:18 |
| Mile 15 | 2:34:28 | 10:18 |
| Mile 16 | 2:44:46 | 10:18 |
| Mile 17 | 2:55:04 | 10:18 |
| Mile 18 | 3:05:22 | 10:18 |
| Mile 19 | 3:15:40 | 10:18 |
| Mile 20 | 3:25:58 | 10:18 |
| Mile 21 | 3:36:15 | 10:18 |
| Mile 22 | 3:46:33 | 10:18 |
| Mile 23 | 3:56:51 | 10:18 |
| Mile 24 | 4:07:09 | 10:18 |
| Mile 25 | 4:17:27 | 10:18 |
| Mile 26 | 4:27:45 | 10:18 |
| 26.219 mi (finish) | 4:30:00 | 10:18 |
More pace charts
Frequently Asked Questions
How fast do I need to run a Marathon in 4 hours 30 minutes?
Average pace 6:24 /km (10:18 /mi), 9.38 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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