Running
Marathon Pace Chart
Updated 1 Nov 2026 · Source: World Athletics marathon distance ↗
Enter your goal marathon time to get the pace per mile and per km you need, plus clock times at 5K, 10K, halfway, 20 miles and more. The chart lists every 10-minute goal from 2:30 to 7:00.
Worked example
- Marathon = 26.2188 miles = 42.195 km
- 4:00:00 = 14,400 seconds
- 14,400 ÷ 26.2188 = 549.2 s per mile = 9:09
Marathon pace chart
| Finish time | Per mile | Per km | At halfway |
|---|---|---|---|
| 2:30:00 | 5:43 | 3:33 | 1:15:00 |
| 2:40:00 | 6:06 | 3:48 | 1:20:00 |
| 2:50:00 | 6:29 | 4:02 | 1:25:00 |
| 3:00:00 | 6:52 | 4:16 | 1:30:00 |
| 3:10:00 | 7:15 | 4:30 | 1:35:00 |
| 3:20:00 | 7:38 | 4:44 | 1:40:00 |
| 3:30:00 | 8:01 | 4:59 | 1:45:00 |
| 3:40:00 | 8:23 | 5:13 | 1:50:00 |
| 3:50:00 | 8:46 | 5:27 | 1:55:00 |
| 4:00:00 | 9:09 | 5:41 | 2:00:00 |
| 4:10:00 | 9:32 | 5:55 | 2:05:00 |
| 4:20:00 | 9:55 | 6:10 | 2:10:00 |
| 4:30:00 | 10:18 | 6:24 | 2:15:00 |
| 4:40:00 | 10:41 | 6:38 | 2:20:00 |
| 4:50:00 | 11:04 | 6:52 | 2:25:00 |
| 5:00:00 | 11:27 | 7:07 | 2:30:00 |
| 5:10:00 | 11:49 | 7:21 | 2:35:00 |
| 5:20:00 | 12:12 | 7:35 | 2:40:00 |
| 5:30:00 | 12:35 | 7:49 | 2:45:00 |
| 5:40:00 | 12:58 | 8:03 | 2:50:00 |
| 5:50:00 | 13:21 | 8:18 | 2:55:00 |
| 6:00:00 | 13:44 | 8:32 | 3:00:00 |
| 6:10:00 | 14:07 | 8:46 | 3:05:00 |
| 6:20:00 | 14:30 | 9:00 | 3:10:00 |
| 6:30:00 | 14:52 | 9:15 | 3:15:00 |
| 6:40:00 | 15:15 | 9:29 | 3:20:00 |
| 6:50:00 | 15:38 | 9:43 | 3:25:00 |
| 7:00:00 | 16:01 | 9:57 | 3:30:00 |
Picking a marathon goal you can hold
A marathon goal should come from recent training and racing, not from a round number you like. A recent half marathon or 10K is the best starting point. Put it into the race time predictor and treat the marathon result as the fast end of your range, since that formula tends to be optimistic at this distance.
For context, the U.S. median marathon finish in the 2014 race year was 4:19:27 for men and 4:44:18 for women. Half of all finishers were faster and half slower. More recent figures are on the average marathon time page.
Checkpoints along the course
At a 4:00:00 goal you need 9:09 per mile. That puts you at 56:53 at 10K, exactly 2:00:00 at halfway and about 3:03 at 20 miles. The chart gives the halfway clock for every goal, so you can check yourself at the 13.1-mile mark.
Note your 10K, halfway and 20-mile times before the start. Being a minute ahead at 10K is not money in the bank. In a marathon it is usually a loan you repay in the last hour.
The late miles decide the race
The marathon is long enough that a small error early shows up late. A first half run a few seconds per mile too fast feels easy at the time and can cost far more after 20 miles, when tired legs cannot hold the pace.
Plan for those late miles. Start at goal pace or a touch slower, drink as you practiced in training, and save any push for the last 10K. The split calculator can lay out mile-by-mile times with a slightly faster second half.
Why a marathon is 26.2 miles
The distance comes from the 1908 London Olympics. The course started at Windsor Castle and finished at the White City stadium in front of the royal box, a route that measured 26 miles 385 yards, or 42.195 km.
The international athletics federation adopted the 1908 distance as the standard in 1921. In decimal miles it is 26.2188, which is why race shirts say 26.2.
Miles or kilometers on race day
U.S. courses usually mark every mile, while many races abroad mark kilometers. The chart shows both columns so you can follow whatever markers your race has. A 4:00:00 goal is 5:41 per km.
Related pages
Half Marathon Pace Chart, How Long Is a Half Marathon?, Treadmill Pace Chart, Pace Calculator, 5K Pace Chart
Questions
What pace is a 4-hour marathon?
About 9:09 per mile or 5:41 per km, reaching halfway in 2:00:00.
What pace do I need to break 5 hours?
A 5:00:00 marathon needs 11:27 per mile. Aim a few seconds faster than that to leave room for crowded water stops.
Should the second half be faster?
A slightly faster or even second half is a safer plan than banking time early. Keep any difference small, a few seconds per mile.
How we calculate: every formula, with its author and year, is on our method page; data sources and their licenses are on sources.
gymnical.com gives estimates from published formulas and public data. It is not medical advice and not a training prescription. Last reviewed November 2026.