42.195 km · 26 mi 385 yd

Marathon Pace Chart

This chart converts any marathon goal time from 2:00 to 7:00 into the pace it takes to run it: 4:00 needs 9:09 per mile (5:41/km), 3:30 needs 8:01/mi, 5:00 needs 11:27/mi. Every row shows the halfway split and 5K / 10K checkpoint times alongside the pace; the popular 2:45–4:30 band steps in 30 seconds. Tap a row for every per-mile and per-km split, even- or negative-split options, and a one-click printable wrist pace band — and the whole chart downloads as a printable PDF. Free, with no email gate.

Distance: 26.219 mi / 42.195 km
Pace for 4:00: 9:09 /mi · 5:41 /km
Pace for 3:30: 8:01 /mi · 4:59 /km
Pace for 5:00: 11:27 /mi · 7:07 /km

Download this chart — free PDF, no email

Splits

Marathon pace chart: goal finish times with the average pace per mile and per kilometre each one requires, plus the even-pace halfway split and checkpoint times along the way.
Goal time	Pace /mi	Pace /km	5K	10K	Halfway
2:00:00	4:35	2:51	14:13	28:26	1:00:00
2:01:00	4:37	2:52	14:20	28:41	1:00:30
2:02:00	4:39	2:53	14:27	28:55	1:01:00
2:03:00	4:41	2:55	14:35	29:09	1:01:30
2:04:00	4:44	2:56	14:42	29:23	1:02:00
2:05:00	4:46	2:58	14:49	29:37	1:02:30
2:06:00	4:48	2:59	14:56	29:52	1:03:00
2:07:00	4:51	3:01	15:03	30:06	1:03:30
2:08:00	4:53	3:02	15:10	30:20	1:04:00
2:09:00	4:55	3:03	15:17	30:34	1:04:30
2:10:00	4:57	3:05	15:24	30:49	1:05:00
2:11:00	5:00	3:06	15:31	31:03	1:05:30
2:12:00	5:02	3:08	15:38	31:17	1:06:00
2:13:00	5:04	3:09	15:46	31:31	1:06:30
2:14:00	5:07	3:11	15:53	31:45	1:07:00
2:15:00	5:09	3:12	16:00	32:00	1:07:30
2:16:00	5:11	3:13	16:07	32:14	1:08:00
2:17:00	5:14	3:15	16:14	32:28	1:08:30
2:18:00	5:16	3:16	16:21	32:42	1:09:00
2:19:00	5:18	3:18	16:28	32:57	1:09:30
2:20:00	5:20	3:19	16:35	33:11	1:10:00
2:21:00	5:23	3:20	16:42	33:25	1:10:30
2:22:00	5:25	3:22	16:50	33:39	1:11:00
2:23:00	5:27	3:23	16:57	33:53	1:11:30
2:24:00	5:30	3:25	17:04	34:08	1:12:00
2:25:00	5:32	3:26	17:11	34:22	1:12:30
2:26:00	5:34	3:28	17:18	34:36	1:13:00
2:27:00	5:36	3:29	17:25	34:50	1:13:30
2:28:00	5:39	3:30	17:32	35:05	1:14:00
2:29:00	5:41	3:32	17:39	35:19	1:14:30
2:30:00	5:43	3:33	17:46	35:33	1:15:00
2:31:00	5:46	3:35	17:54	35:47	1:15:30
2:32:00	5:48	3:36	18:01	36:01	1:16:00
2:33:00	5:50	3:38	18:08	36:16	1:16:30
2:34:00	5:52	3:39	18:15	36:30	1:17:00
2:35:00	5:55	3:40	18:22	36:44	1:17:30
2:36:00	5:57	3:42	18:29	36:58	1:18:00
2:37:00	5:59	3:43	18:36	37:12	1:18:30
2:38:00	6:02	3:45	18:43	37:27	1:19:00
2:39:00	6:04	3:46	18:50	37:41	1:19:30
2:40:00	6:06	3:48	18:58	37:55	1:20:00
2:41:00	6:08	3:49	19:05	38:09	1:20:30
2:42:00	6:11	3:50	19:12	38:24	1:21:00
2:43:00	6:13	3:52	19:19	38:38	1:21:30
2:44:00	6:15	3:53	19:26	38:52	1:22:00
2:45:00	6:18	3:55	19:33	39:06	1:22:30
2:45:30	6:19	3:55	19:37	39:13	1:22:45
2:46:00	6:20	3:56	19:40	39:20	1:23:00
2:46:30	6:21	3:57	19:44	39:28	1:23:15
2:47:00	6:22	3:57	19:47	39:35	1:23:30
2:47:30	6:23	3:58	19:51	39:42	1:23:45
2:48:00	6:24	3:59	19:54	39:49	1:24:00
2:48:30	6:26	4:00	19:58	39:56	1:24:15
2:49:00	6:27	4:00	20:02	40:03	1:24:30
2:49:30	6:28	4:01	20:05	40:10	1:24:45
2:50:00	6:29	4:02	20:09	40:17	1:25:00
2:50:30	6:30	4:02	20:12	40:24	1:25:15
2:51:00	6:31	4:03	20:16	40:32	1:25:30
2:51:30	6:32	4:04	20:19	40:39	1:25:45
2:52:00	6:34	4:05	20:23	40:46	1:26:00
2:52:30	6:35	4:05	20:26	40:53	1:26:15
2:53:00	6:36	4:06	20:30	41:00	1:26:30
2:53:30	6:37	4:07	20:34	41:07	1:26:45
2:54:00	6:38	4:07	20:37	41:14	1:27:00
2:54:30	6:39	4:08	20:41	41:21	1:27:15
2:55:00	6:40	4:09	20:44	41:28	1:27:30
2:55:30	6:42	4:10	20:48	41:36	1:27:45
2:56:00	6:43	4:10	20:51	41:43	1:28:00
2:56:30	6:44	4:11	20:55	41:50	1:28:15
2:57:00	6:45	4:12	20:58	41:57	1:28:30
2:57:30	6:46	4:12	21:02	42:04	1:28:45
2:58:00	6:47	4:13	21:06	42:11	1:29:00
2:58:30	6:48	4:14	21:09	42:18	1:29:15
2:59:00	6:50	4:15	21:13	42:25	1:29:30
2:59:30	6:51	4:15	21:16	42:32	1:29:45
3:00:00	6:52	4:16	21:20	42:40	1:30:00
3:00:30	6:53	4:17	21:23	42:47	1:30:15
3:01:00	6:54	4:17	21:27	42:54	1:30:30
3:01:30	6:55	4:18	21:30	43:01	1:30:45
3:02:00	6:56	4:19	21:34	43:08	1:31:00
3:02:30	6:58	4:20	21:38	43:15	1:31:15
3:03:00	6:59	4:20	21:41	43:22	1:31:30
3:03:30	7:00	4:21	21:45	43:29	1:31:45
3:04:00	7:01	4:22	21:48	43:36	1:32:00
3:04:30	7:02	4:22	21:52	43:44	1:32:15
3:05:00	7:03	4:23	21:55	43:51	1:32:30
3:05:30	7:05	4:24	21:59	43:58	1:32:45
3:06:00	7:06	4:24	22:02	44:05	1:33:00
3:06:30	7:07	4:25	22:06	44:12	1:33:15
3:07:00	7:08	4:26	22:10	44:19	1:33:30
3:07:30	7:09	4:27	22:13	44:26	1:33:45
3:08:00	7:10	4:27	22:17	44:33	1:34:00
3:08:30	7:11	4:28	22:20	44:40	1:34:15
3:09:00	7:13	4:29	22:24	44:48	1:34:30
3:09:30	7:14	4:29	22:27	44:55	1:34:45
3:10:00	7:15	4:30	22:31	45:02	1:35:00
3:10:30	7:16	4:31	22:34	45:09	1:35:15
3:11:00	7:17	4:32	22:38	45:16	1:35:30
3:11:30	7:18	4:32	22:42	45:23	1:35:45
3:12:00	7:19	4:33	22:45	45:30	1:36:00
3:12:30	7:21	4:34	22:49	45:37	1:36:15
3:13:00	7:22	4:34	22:52	45:44	1:36:30
3:13:30	7:23	4:35	22:56	45:52	1:36:45
3:14:00	7:24	4:36	22:59	45:59	1:37:00
3:14:30	7:25	4:37	23:03	46:06	1:37:15
3:15:00	7:26	4:37	23:06	46:13	1:37:30
3:15:30	7:27	4:38	23:10	46:20	1:37:45
3:16:00	7:29	4:39	23:14	46:27	1:38:00
3:16:30	7:30	4:39	23:17	46:34	1:38:15
3:17:00	7:31	4:40	23:21	46:41	1:38:30
3:17:30	7:32	4:41	23:24	46:48	1:38:45
3:18:00	7:33	4:42	23:28	46:55	1:39:00
3:18:30	7:34	4:42	23:31	47:03	1:39:15
3:19:00	7:35	4:43	23:35	47:10	1:39:30
3:19:30	7:37	4:44	23:38	47:17	1:39:45
3:20:00	7:38	4:44	23:42	47:24	1:40:00
3:20:30	7:39	4:45	23:46	47:31	1:40:15
3:21:00	7:40	4:46	23:49	47:38	1:40:30
3:21:30	7:41	4:47	23:53	47:45	1:40:45
3:22:00	7:42	4:47	23:56	47:52	1:41:00
3:22:30	7:43	4:48	24:00	47:59	1:41:15
3:23:00	7:45	4:49	24:03	48:07	1:41:30
3:23:30	7:46	4:49	24:07	48:14	1:41:45
3:24:00	7:47	4:50	24:10	48:21	1:42:00
3:24:30	7:48	4:51	24:14	48:28	1:42:15
3:25:00	7:49	4:52	24:18	48:35	1:42:30
3:25:30	7:50	4:52	24:21	48:42	1:42:45
3:26:00	7:51	4:53	24:25	48:49	1:43:00
3:26:30	7:53	4:54	24:28	48:56	1:43:15
3:27:00	7:54	4:54	24:32	49:03	1:43:30
3:27:30	7:55	4:55	24:35	49:11	1:43:45
3:28:00	7:56	4:56	24:39	49:18	1:44:00
3:28:30	7:57	4:56	24:42	49:25	1:44:15
3:29:00	7:58	4:57	24:46	49:32	1:44:30
3:29:30	7:59	4:58	24:50	49:39	1:44:45
3:30:00	8:01	4:59	24:53	49:46	1:45:00
3:30:30	8:02	4:59	24:57	49:53	1:45:15
3:31:00	8:03	5:00	25:00	50:00	1:45:30
3:31:30	8:04	5:01	25:04	50:07	1:45:45
3:32:00	8:05	5:01	25:07	50:15	1:46:00
3:32:30	8:06	5:02	25:11	50:22	1:46:15
3:33:00	8:07	5:03	25:14	50:29	1:46:30
3:33:30	8:09	5:04	25:18	50:36	1:46:45
3:34:00	8:10	5:04	25:22	50:43	1:47:00
3:34:30	8:11	5:05	25:25	50:50	1:47:15
3:35:00	8:12	5:06	25:29	50:57	1:47:30
3:35:30	8:13	5:06	25:32	51:04	1:47:45
3:36:00	8:14	5:07	25:36	51:11	1:48:00
3:36:30	8:15	5:08	25:39	51:19	1:48:15
3:37:00	8:17	5:09	25:43	51:26	1:48:30
3:37:30	8:18	5:09	25:46	51:33	1:48:45
3:38:00	8:19	5:10	25:50	51:40	1:49:00
3:38:30	8:20	5:11	25:54	51:47	1:49:15
3:39:00	8:21	5:11	25:57	51:54	1:49:30
3:39:30	8:22	5:12	26:01	52:01	1:49:45
3:40:00	8:23	5:13	26:04	52:08	1:50:00
3:40:30	8:25	5:14	26:08	52:15	1:50:15
3:41:00	8:26	5:14	26:11	52:23	1:50:30
3:41:30	8:27	5:15	26:15	52:30	1:50:45
3:42:00	8:28	5:16	26:18	52:37	1:51:00
3:42:30	8:29	5:16	26:22	52:44	1:51:15
3:43:00	8:30	5:17	26:25	52:51	1:51:30
3:43:30	8:31	5:18	26:29	52:58	1:51:45
3:44:00	8:33	5:19	26:33	53:05	1:52:00
3:44:30	8:34	5:19	26:36	53:12	1:52:15
3:45:00	8:35	5:20	26:40	53:19	1:52:30
3:45:30	8:36	5:21	26:43	53:27	1:52:45
3:46:00	8:37	5:21	26:47	53:34	1:53:00
3:46:30	8:38	5:22	26:50	53:41	1:53:15
3:47:00	8:39	5:23	26:54	53:48	1:53:30
3:47:30	8:41	5:23	26:57	53:55	1:53:45
3:48:00	8:42	5:24	27:01	54:02	1:54:00
3:48:30	8:43	5:25	27:05	54:09	1:54:15
3:49:00	8:44	5:26	27:08	54:16	1:54:30
3:49:30	8:45	5:26	27:12	54:23	1:54:45
3:50:00	8:46	5:27	27:15	54:31	1:55:00
3:50:30	8:47	5:28	27:19	54:38	1:55:15
3:51:00	8:49	5:28	27:22	54:45	1:55:30
3:51:30	8:50	5:29	27:26	54:52	1:55:45
3:52:00	8:51	5:30	27:29	54:59	1:56:00
3:52:30	8:52	5:31	27:33	55:06	1:56:15
3:53:00	8:53	5:31	27:37	55:13	1:56:30
3:53:30	8:54	5:32	27:40	55:20	1:56:45
3:54:00	8:55	5:33	27:44	55:27	1:57:00
3:54:30	8:57	5:33	27:47	55:35	1:57:15
3:55:00	8:58	5:34	27:51	55:42	1:57:30
3:55:30	8:59	5:35	27:54	55:49	1:57:45
3:56:00	9:00	5:36	27:58	55:56	1:58:00
3:56:30	9:01	5:36	28:01	56:03	1:58:15
3:57:00	9:02	5:37	28:05	56:10	1:58:30
3:57:30	9:04	5:38	28:09	56:17	1:58:45
3:58:00	9:05	5:38	28:12	56:24	1:59:00
3:58:30	9:06	5:39	28:16	56:31	1:59:15
3:59:00	9:07	5:40	28:19	56:39	1:59:30
3:59:30	9:08	5:41	28:23	56:46	1:59:45
4:00:00	9:09	5:41	28:26	56:53	2:00:00
4:00:30	9:10	5:42	28:30	57:00	2:00:15
4:01:00	9:12	5:43	28:33	57:07	2:00:30
4:01:30	9:13	5:43	28:37	57:14	2:00:45
4:02:00	9:14	5:44	28:41	57:21	2:01:00
4:02:30	9:15	5:45	28:44	57:28	2:01:15
4:03:00	9:16	5:46	28:48	57:35	2:01:30
4:03:30	9:17	5:46	28:51	57:42	2:01:45
4:04:00	9:18	5:47	28:55	57:50	2:02:00
4:04:30	9:20	5:48	28:58	57:57	2:02:15
4:05:00	9:21	5:48	29:02	58:04	2:02:30
4:05:30	9:22	5:49	29:05	58:11	2:02:45
4:06:00	9:23	5:50	29:09	58:18	2:03:00
4:06:30	9:24	5:51	29:13	58:25	2:03:15
4:07:00	9:25	5:51	29:16	58:32	2:03:30
4:07:30	9:26	5:52	29:20	58:39	2:03:45
4:08:00	9:28	5:53	29:23	58:46	2:04:00
4:08:30	9:29	5:53	29:27	58:54	2:04:15
4:09:00	9:30	5:54	29:30	59:01	2:04:30
4:09:30	9:31	5:55	29:34	59:08	2:04:45
4:10:00	9:32	5:55	29:37	59:15	2:05:00
4:10:30	9:33	5:56	29:41	59:22	2:05:15
4:11:00	9:34	5:57	29:45	59:29	2:05:30
4:11:30	9:36	5:58	29:48	59:36	2:05:45
4:12:00	9:37	5:58	29:52	59:43	2:06:00
4:12:30	9:38	5:59	29:55	59:50	2:06:15
4:13:00	9:39	6:00	29:59	59:58	2:06:30
4:13:30	9:40	6:00	30:02	1:00:05	2:06:45
4:14:00	9:41	6:01	30:06	1:00:12	2:07:00
4:14:30	9:42	6:02	30:09	1:00:19	2:07:15
4:15:00	9:44	6:03	30:13	1:00:26	2:07:30
4:15:30	9:45	6:03	30:17	1:00:33	2:07:45
4:16:00	9:46	6:04	30:20	1:00:40	2:08:00
4:16:30	9:47	6:05	30:24	1:00:47	2:08:15
4:17:00	9:48	6:05	30:27	1:00:54	2:08:30
4:17:30	9:49	6:06	30:31	1:01:02	2:08:45
4:18:00	9:50	6:07	30:34	1:01:09	2:09:00
4:18:30	9:52	6:08	30:38	1:01:16	2:09:15
4:19:00	9:53	6:08	30:41	1:01:23	2:09:30
4:19:30	9:54	6:09	30:45	1:01:30	2:09:45
4:20:00	9:55	6:10	30:49	1:01:37	2:10:00
4:20:30	9:56	6:10	30:52	1:01:44	2:10:15
4:21:00	9:57	6:11	30:56	1:01:51	2:10:30
4:21:30	9:58	6:12	30:59	1:01:58	2:10:45
4:22:00	10:00	6:13	31:03	1:02:06	2:11:00
4:22:30	10:01	6:13	31:06	1:02:13	2:11:15
4:23:00	10:02	6:14	31:10	1:02:20	2:11:30
4:23:30	10:03	6:15	31:13	1:02:27	2:11:45
4:24:00	10:04	6:15	31:17	1:02:34	2:12:00
4:24:30	10:05	6:16	31:21	1:02:41	2:12:15
4:25:00	10:06	6:17	31:24	1:02:48	2:12:30
4:25:30	10:08	6:18	31:28	1:02:55	2:12:45
4:26:00	10:09	6:18	31:31	1:03:02	2:13:00
4:26:30	10:10	6:19	31:35	1:03:10	2:13:15
4:27:00	10:11	6:20	31:38	1:03:17	2:13:30
4:27:30	10:12	6:20	31:42	1:03:24	2:13:45
4:28:00	10:13	6:21	31:45	1:03:31	2:14:00
4:28:30	10:14	6:22	31:49	1:03:38	2:14:15
4:29:00	10:16	6:23	31:53	1:03:45	2:14:30
4:29:30	10:17	6:23	31:56	1:03:52	2:14:45
4:30:00	10:18	6:24	32:00	1:03:59	2:15:00
4:31:00	10:20	6:25	32:07	1:04:14	2:15:30
4:32:00	10:22	6:27	32:14	1:04:28	2:16:00
4:33:00	10:25	6:28	32:21	1:04:42	2:16:30
4:34:00	10:27	6:30	32:28	1:04:56	2:17:00
4:35:00	10:29	6:31	32:35	1:05:10	2:17:30
4:36:00	10:32	6:32	32:42	1:05:25	2:18:00
4:37:00	10:34	6:34	32:49	1:05:39	2:18:30
4:38:00	10:36	6:35	32:57	1:05:53	2:19:00
4:39:00	10:38	6:37	33:04	1:06:07	2:19:30
4:40:00	10:41	6:38	33:11	1:06:22	2:20:00
4:41:00	10:43	6:40	33:18	1:06:36	2:20:30
4:42:00	10:45	6:41	33:25	1:06:50	2:21:00
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Tap a goal time for splits, checkpoints and a printable pace band

Marathon · even splits

4:00:00

9:09 /mi

5:41 /km

5K28:2610K56:53Half2:00:00Finish4:00:00

Mi 1
9:10
9:10
Mi 2
9:10
18:20
Mi 3
9:10
27:30
Mi 4
9:10
36:40
Mi 5
9:10
45:50
Mi 6
9:10
55:00
Mi 7
9:09
1:04:09
Mi 8
9:09
1:13:18
Mi 9
9:09
1:22:27
Mi 10
9:09
1:31:36
Mi 11
9:09
1:40:45
Mi 12
9:09
1:49:54
Mi 13
9:09
1:59:03
Mi 14
9:09
2:08:12
Mi 15
9:09
2:17:21
Mi 16
9:09
2:26:30
Mi 17
9:09
2:35:39
Mi 18
9:09
2:44:48
Mi 19
9:09
2:53:57
Mi 20
9:09
3:03:06
Mi 21
9:09
3:12:15
Mi 22
9:09
3:21:24
Mi 23
9:09
3:30:33
Mi 24
9:09
3:39:42
Mi 25
9:09
3:48:51
Mi 26
9:09
3:58:00
Mi 26.2 *
2:00
4:00:00

Free PDF · no email, no signup

How do you work out marathon pace from a goal time?

Divide the goal time by the race distance. A marathon is exactly 42.195 km — 26.219 miles — so a 4-hour marathon is 240 minutes split across 26.219 miles:

The arithmetic

240 min ÷ 26.219 mi = 9.154 min per mile

0.154 min × 60 = 9.2 s → 9:09 per mile

240 min ÷ 42.195 km = 5.688 min per km → 5:41 per km

4:00 marathon = 9:09/mi = 5:41/km, every mile, for 26.2 of them

The hard part of a marathon is not the arithmetic — it is holding that pace for 26.2 miles when your easy pace wants to be 90–120 seconds per mile slower. Every row in the table above is a contract: miss the pace by just 5 seconds a mile and you finish in 4:02:11, not 4:00:00.

Should you run even or negative splits?

Even splits are the default because they are the fastest honest strategy for most runners: the world record pace is, to within a few seconds, an even pace. The −1% and −2% options build in a controlled negative split — the second half runs slightly faster than the first, which is how the great majority of marathon PRs are actually run.

At −1% for a 4:00 goal, your first mile eases to 9:12 and your last full mile comes home at 9:07, putting you through halfway in 2:00:18 rather than a dead-even 2:00:00 — a deliberate eighteen seconds held back on the front half and spent on the back. Toggle it in the chart above and watch every split and checkpoint recompute; the splits always sum exactly to your goal time.

What is a pace band, and why print one?

A pace band is a strip of paper wrapped around your wrist with the cumulative time you should hit at every mile or kilometre. It turns the chart into something you can race with: no mental maths at mile 18, no dependence on a watch screen that shows instant pace bouncing around. You look at the band, you look at your watch, you know exactly where the race stands.

Ours prints at wrist width with cut lines, in miles or kilometres, and it is free with no email address required — other publishers gate their printables behind signup forms. Print at 100% scale, and if race day might be wet, print on waterproof paper or run a strip of packing tape over the top.

Popular marathon goal times

Each goal page states the exact pace, the full split band, the training paces the goal implies, and the prerequisite race times that suggest it is realistic.

Frequently asked questions

What pace do I need for a 4 hour marathon?

9:09 per mile or 5:41 per kilometre, held for the full 26.219 miles. Run it dead even and you pass halfway in exactly 2:00:00. The −1% option on the chart eases the first half to about 9:12/mi and brings the last full mile home at 9:07, reaching halfway in 2:00:18 — slightly slower early, which is how most marathon PRs are actually run.

What pace is a 3:30 marathon?

8:01 per mile or 4:59 per kilometre. A 3:30 requires recent race fitness of roughly a 1:38–1:39 half marathon or a 45-minute 10K — see the 3:30 goal page for the full split band and training context.

Why is a marathon 26.2 miles and not a round number?

The 1908 London Olympics course ran 26 miles from Windsor Castle to the White City Stadium, plus 385 yards so the finish line sat in front of the royal box. The IAAF standardised 42.195 km (26 miles 385 yards) in 1921, and every marathon since has used it.

Do the splits handle the final 0.2 miles correctly?

Yes. The chart splits the full 42.195 km: 26 full miles plus a final 0.219-mile (352 m) split, or 42 full kilometres plus 195 m in metric. The last split's time is proportional to its length, and every split sums exactly to your goal time.

How do I use the pace band during the race?

Print the band, cut along the dashed lines and wrap it around your wrist with the times facing out. At each mile marker, compare your watch to the cumulative time on the band — you are racing the band, not the other runners going out fast at mile 2.

Can I print the whole marathon pace chart?

Yes — the Download this chart button above the table builds a free PDF of the full chart (all 406 goal times from 2:00 to 7:00, with pace per mile, per kilometre, halfway split and 5K/10K checkpoints) on US Letter or A4. No email address, no account — the printable is the point of the page.