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4-Hour Marathon Pace

To run a marathon in 4:00:00 you need an average pace of 5:41 per km or 9:09 per mile (10.55 km/h · 6.55 mph).

Pace per km
5:41 /km
Pace per mile
9:09 /mi
Speed
10.55 km/h
Speed
6.55 mph
400 m lap
2:17
Halfway split
2:00:00

4-Hour Marathon Pace: splits by kilometer and mile

KilometerElapsed
1 km5:41
2 km11:23
3 km17:04
4 km22:45
5 km28:26
6 km34:08
7 km39:49
8 km45:30
9 km51:11
10 km56:53
11 km1:02:34
12 km1:08:15
13 km1:13:57
14 km1:19:38
15 km1:25:19
16 km1:31:00
17 km1:36:42
18 km1:42:23
19 km1:48:04
20 km1:53:45
21 km1:59:27
22 km2:05:08
23 km2:10:49
24 km2:16:31
25 km2:22:12
26 km2:27:53
27 km2:33:34
28 km2:39:16
29 km2:44:57
30 km2:50:38
31 km2:56:19
32 km3:02:01
33 km3:07:42
34 km3:13:23
35 km3:19:05
36 km3:24:46
37 km3:30:27
38 km3:36:08
39 km3:41:50
40 km3:47:31
41 km3:53:12
42 km3:58:53
42.195 km (finish)4:00:00
MileElapsed
1 mi9:09
2 mi18:18
3 mi27:28
4 mi36:37
5 mi45:46
6 mi54:55
7 mi1:04:05
8 mi1:13:14
9 mi1:22:23
10 mi1:31:32
11 mi1:40:41
12 mi1:49:51
13 mi1:59:00
14 mi2:08:09
15 mi2:17:18
16 mi2:26:28
17 mi2:35:37
18 mi2:44:46
19 mi2:53:55
20 mi3:03:05
21 mi3:12:14
22 mi3:21:23
23 mi3:30:32
24 mi3:39:41
25 mi3:48:51
26 mi3:58:00
26.22 mi (finish)4:00:00

Even splits. Print this table or write your key splits on your arm or wristband.

Treadmill setting

Set the treadmill to 6.6 mph (10.5 km/h). Many runners add a 1% incline to better match outdoor effort.

Pacing tips

Most runners who reach a marathon goal run even or slightly negative splits. Starting just 10–15 seconds per mile too fast is the classic reason for fading after 30 km (about 18.6 miles). Bank on the second half, not the first — and adjust the target for heat, hills and wind.

Other marathon goals

2:30 Marathon3:33 /km · 5:43 /mi2:45 Marathon3:55 /km · 6:18 /mi3-Hour Marathon4:16 /km · 6:52 /mi3:15 Marathon4:37 /km · 7:26 /mi3:30 Marathon4:59 /km · 8:01 /mi3:45 Marathon5:20 /km · 8:35 /mi4:15 Marathon6:03 /km · 9:44 /mi4:30 Marathon6:24 /km · 10:18 /mi5-Hour Marathon7:07 /km · 11:27 /mi5:30 Marathon7:49 /km · 12:35 /mi6-Hour Marathon8:32 /km · 13:44 /mi

Plan any time

Use the running pace calculator for any distance and finish time, or see all race pace charts.