Endurometry
To finish a Marathon (42.195 km) in 4 hours, you need to hold 5:41 /km (9:09 /mi) — an average speed of 10.55 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)
| Kilometre | Cumulative time | Split pace |
|---|---|---|
| 1 km | 5:41 | 5:41 |
| 2 km | 11:23 | 5:41 |
| 3 km | 17:04 | 5:41 |
| 4 km | 22:45 | 5:41 |
| 5 km | 28:26 | 5:41 |
| 6 km | 34:08 | 5:41 |
| 7 km | 39:49 | 5:41 |
| 8 km | 45:30 | 5:41 |
| 9 km | 51:11 | 5:41 |
| 10 km | 56:53 | 5:41 |
| 11 km | 1:02:34 | 5:41 |
| 12 km | 1:08:15 | 5:41 |
| 13 km | 1:13:57 | 5:41 |
| 14 km | 1:19:38 | 5:41 |
| 15 km | 1:25:19 | 5:41 |
| 16 km | 1:31:00 | 5:41 |
| 17 km | 1:36:42 | 5:41 |
| 18 km | 1:42:23 | 5:41 |
| 19 km | 1:48:04 | 5:41 |
| 20 km | 1:53:45 | 5:41 |
| 21 km | 1:59:27 | 5:41 |
| 22 km | 2:05:08 | 5:41 |
| 23 km | 2:10:49 | 5:41 |
| 24 km | 2:16:31 | 5:41 |
| 25 km | 2:22:12 | 5:41 |
| 26 km | 2:27:53 | 5:41 |
| 27 km | 2:33:34 | 5:41 |
| 28 km | 2:39:16 | 5:41 |
| 29 km | 2:44:57 | 5:41 |
| 30 km | 2:50:38 | 5:41 |
| 31 km | 2:56:19 | 5:41 |
| 32 km | 3:02:01 | 5:41 |
| 33 km | 3:07:42 | 5:41 |
| 34 km | 3:13:23 | 5:41 |
| 35 km | 3:19:05 | 5:41 |
| 36 km | 3:24:46 | 5:41 |
| 37 km | 3:30:27 | 5:41 |
| 38 km | 3:36:08 | 5:41 |
| 39 km | 3:41:50 | 5:41 |
| 40 km | 3:47:31 | 5:41 |
| 41 km | 3:53:12 | 5:41 |
| 42 km | 3:58:53 | 5:41 |
| 42.195 km (finish) | 4:00:00 | 5:41 |
Mile Splits
| Mile | Cumulative time | Split pace |
|---|---|---|
| Mile 1 | 9:09 | 9:09 |
| Mile 2 | 18:18 | 9:09 |
| Mile 3 | 27:28 | 9:09 |
| Mile 4 | 36:37 | 9:09 |
| Mile 5 | 45:46 | 9:09 |
| Mile 6 | 54:55 | 9:09 |
| Mile 7 | 1:04:05 | 9:09 |
| Mile 8 | 1:13:14 | 9:09 |
| Mile 9 | 1:22:23 | 9:09 |
| Mile 10 | 1:31:32 | 9:09 |
| Mile 11 | 1:40:41 | 9:09 |
| Mile 12 | 1:49:51 | 9:09 |
| Mile 13 | 1:59:00 | 9:09 |
| Mile 14 | 2:08:09 | 9:09 |
| Mile 15 | 2:17:18 | 9:09 |
| Mile 16 | 2:26:28 | 9:09 |
| Mile 17 | 2:35:37 | 9:09 |
| Mile 18 | 2:44:46 | 9:09 |
| Mile 19 | 2:53:55 | 9:09 |
| Mile 20 | 3:03:05 | 9:09 |
| Mile 21 | 3:12:14 | 9:09 |
| Mile 22 | 3:21:23 | 9:09 |
| Mile 23 | 3:30:32 | 9:09 |
| Mile 24 | 3:39:41 | 9:09 |
| Mile 25 | 3:48:51 | 9:09 |
| Mile 26 | 3:58:00 | 9:09 |
| 26.219 mi (finish) | 4:00:00 | 9:09 |
More pace charts
Frequently Asked Questions
How fast do I need to run a Marathon in 4 hours?
Average pace 5:41 /km (9:09 /mi), 10.55 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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