What pace do I need to run a sub-3 marathon?

A sub-3:00 marathon requires holding 4:16/km (6:52/mi) for the full 42.195 km. A sub-3:30 needs 4:58/km (8:00/mi). A sub-4:00 needs 5:41/km (9:09/mi). A sub-5:00 needs 7:06/km (11:26/mi). The full table is shown above for finish times from 2:30 to 6:00 in 15-minute increments.

How long is a marathon in kilometers and miles?

A marathon is exactly 42.195 kilometers, or 26.2188 miles. The distance was fixed at the 1908 London Olympics and standardized by the IAAF in 1921.

Should I aim for even splits or a negative split?

On flat marathons (Berlin, Chicago, Valencia) the data is clear: even splits or slightly negative splits beat positive splits at every fitness level. Most recreational runners blow up because they start 10–15 seconds per kilometer too fast. Plan for even pace, and if you feel strong at 30 km, you have permission to push the last 12 km.

How does elevation affect marathon pace?

On rolling courses, run by even effort, not even pace — accept the slowdown on uphills and the speed-up on downhills. For specific majors with significant elevation (NYC, Boston, Tokyo), use the course-specific pace calculator. On flat courses, even effort and even pace converge.

Does this calculator account for heat or altitude?

The marathon pace table assumes a flat course in neutral conditions (10–15 °C, sea level). For hot races or altitude, layer the Heat & Altitude calculator on top of the goal pace shown here — temperatures above 18 °C typically slow marathon pace by 1–3% per 5 °C, and altitude above 1500 m by ~1.5% per 300 m.

Marathon Pace Calculator

The pace, splits, and 5K/10K/half checkpoints for any marathon finish time from 2:30 to 6:00. Marathon distance is fixed at 42.195 km (26.2188 mi). Pick your goal, hold the pace, run an even split.

MARATHON PACE TABLE · EVEN SPLITS · 42.195 KM

Finish	/ km	/ mi	5K split	10K split	Halfway
2:30:00	3:33	5:43	17:46	0:35:33	1:15:00
2:45:00	3:55	6:18	19:33	0:39:06	1:22:30
3:00:00	4:16	6:52	21:20	0:42:40	1:30:00
3:15:00	4:37	7:26	23:06	0:46:13	1:37:30
3:30:00	4:59	8:01	24:53	0:49:46	1:45:00
3:45:00	5:20	8:35	26:40	0:53:19	1:52:30
4:00:00	5:41	9:09	28:26	0:56:53	2:00:00
4:15:00	6:03	9:44	30:13	1:00:26	2:07:30
4:30:00	6:24	10:18	31:60	1:03:59	2:15:00
4:45:00	6:45	10:52	33:46	1:07:33	2:22:30
5:00:00	7:07	11:27	35:33	1:11:06	2:30:00
5:15:00	7:28	12:01	37:20	1:14:39	2:37:30
5:30:00	7:49	12:35	39:06	1:18:12	2:45:00
5:45:00	8:11	13:10	40:53	1:21:46	2:52:30
6:00:00	8:32	13:44	42:40	1:25:19	3:00:00

Splits assume even pacing on a flat course. For NYC, Boston, or Tokyo, use the course-specific calculators — they grade-adjust each segment against real GPX elevation.

Marathon pace calculator — custom goals

Need a finish time that isn't in the table, want negative-split pacing, or working in custom units? Use the calculator below — it defaults to the marathon distance.

METHODOLOGY

How this calculator works

VDOT and equivalent training paces
VDOT is a single number that summarizes your aerobic fitness from a recent race performance. Daniels' tables map VDOT to equivalent times at every standard distance and to recommended paces for easy, marathon, threshold, interval, and repetition work. PaceCalc estimates VDOT from your inputs, then surfaces those equivalent paces.
Jack Daniels, Daniels' Running Formula, 3rd edition, Human Kinetics, 2013. Tables for VDOT and zone-based pacing.
Even-split and negative-split pacing
Pacing the first half of a race no faster than the second half ("even split") or slightly slower ("negative split") consistently outperforms going out hard. PaceCalc surfaces split tables that assume even pacing by default; you can toggle to a negative-split structure where it makes sense.
Empirical analysis of major-marathon finishers consistently shows fastest finishers ran even or slightly negative splits; positive splits correlate with slower finishes. Standard pacing guidance across coaching literature.

NOTES

Marathon distance is fixed at 42.195 km (26.2188 mi) per IAAF specification. The pace table assumes even pacing on a flat course; for hilly or hot races, layer the Heat & Altitude calculator on top of the goal pace below.
Empirical analysis of world-record marathon performances over the last two decades shows nearly all run within 1–2% of even pace, with a slight negative-split tendency. Most recreational marathon DNFs trace to a positive split larger than 5% in the first half.

FAQ

Frequently asked

What pace do I need to run a sub-3 marathon?: A sub-3:00 marathon requires holding 4:16/km (6:52/mi) for the full 42.195 km. A sub-3:30 needs 4:58/km (8:00/mi). A sub-4:00 needs 5:41/km (9:09/mi). A sub-5:00 needs 7:06/km (11:26/mi). The full table is shown above for finish times from 2:30 to 6:00 in 15-minute increments.
How long is a marathon in kilometers and miles?: A marathon is exactly 42.195 kilometers, or 26.2188 miles. The distance was fixed at the 1908 London Olympics and standardized by the IAAF in 1921.
Should I aim for even splits or a negative split?: On flat marathons (Berlin, Chicago, Valencia) the data is clear: even splits or slightly negative splits beat positive splits at every fitness level. Most recreational runners blow up because they start 10–15 seconds per kilometer too fast. Plan for even pace, and if you feel strong at 30 km, you have permission to push the last 12 km.
How does elevation affect marathon pace?: On rolling courses, run by even effort, not even pace — accept the slowdown on uphills and the speed-up on downhills. For specific majors with significant elevation (NYC, Boston, Tokyo), use the course-specific pace calculator. On flat courses, even effort and even pace converge.
Does this calculator account for heat or altitude?: The marathon pace table assumes a flat course in neutral conditions (10–15 °C, sea level). For hot races or altitude, layer the Heat & Altitude calculator on top of the goal pace shown here — temperatures above 18 °C typically slow marathon pace by 1–3% per 5 °C, and altitude above 1500 m by ~1.5% per 300 m.