This Marathon Pace Chart will show you the average pace you have to run during an upcoming race to achieve your target marathon finishing time.
One of the big questions we all face during marathon training is how long we think it will take us to finish a marathon. Figuring out our goal race pace is part of the training process, but this marathon pace chart can give you a starting point.
Learning how to do proper pacing is one of the most important things to do your best on race day. A steady even pace from start to finish is the best way to achieve a Personal Best (PB) or finish the race feeling strong. This is one of the top reasons why a marathon pace chart can be of great help!
The exception to the rule is when you have a really hilly marathon. In that case, you’re looking more at creating an average effort which then comes out to an average pace. But before we get into the weeds on that, let’s dive in!
This article shares my go-to marathon pace chart both in average pace per mile and average pace per kilometer along with a correlated finishing time. I’ve also covered exactly how you can use it, so even if you’re a beginner you’ll be able to learn how to hit your goal time using this pace chart.
How to Use a Marathon Pace Chart?
The first column is your pace, the following columns are the total clock time you’ll have at each checkpoint (known as splits) to reach your goal finish time.
You can start by figuring out your desired target time for an upcoming race and then work backward to the target pace you should be using for goal pace and threshold training runs. Just remember you are NOT running that pace for all runs.
Or you can take a look at your current long-run pace and use that to see how long a marathon will take you to run.
If you don’t have a target finishing time, you can use your finishing times from prior races (such as a 10k) to approximate a target marathon finishing time. However, it’s important to note that distance training will most probably be needed to keep the same pace over a longer distance.
Remember these marathon pace charts are not taking in to account any specific type of course (hilly, lots of turns, hot, snowy). It’s truly assuming you’ll find that average pace from mile 1 to mile 26.2.
Why Use a Marathon Pace Chart?
A marathon pace chart is an invaluable tool for any runner looking to set a personal best (PB) or just finish their race feeling strong.
It’s a quick way to see how fast you run in miles and km by providing insights through a visual representation of the paces required to complete a marathon at a particular time goal. Here are some of the top reasons why you should consider using one:
Pacing: Pacing is key in running a successful marathon, as it allows you to create a steady effort level throughout the race and prevent any ‘bonking’. It’ll help you stay on track during your training and race by knowing the required average pace, so you don’t start too fast or too slow and still have enough energy to finish strong.
Goat Setting: A marathon pace chart can help runners set realistic goals for themselves by showing them the paces required to finish a marathon at a specific time goal. This can help can you set goals for yourself that fit your current fitness levels and won’t lead to overexertion and risk of injuries.
Adjustments: A marathon pace chart can also help runners make adjustments to their training plan as needed. If you find that you’re struggling to maintain your target pace during long runs, you may need to adjust your training plan to allow for more recovery time or incorporate training techniques to learn to run faster.
Marathon Pace Chart (By Minute/Miles)
The following paces are providing an average mile time. Find your goal finishing time, to see the goal pace.
Example: If you want to finish a marathon under 6 hours you’ll see that a 13:40 pace is the goal. Or if you find that you are doing long runs at an easy 8:20 per mile pace, you’ll likely be aiming closer to 7:20 for race pace.
|
Pace
|
5K
|
10K
|
Half
|
20M
|
Finish
|
|
5:00
|
15:32
|
31:04
|
1:05:33
|
1:40:00
|
2:11:06
|
|
5:10
|
16:03
|
32:06
|
1:07:44
|
1:43:20
|
2:15:28
|
|
5:20
|
16:34
|
33:08
|
1:09:55
|
1:46:40
|
2:19:50
|
|
5:30
|
17:05
|
34:11
|
1:12:06
|
1:50:00
|
2:24:12
|
|
5:40
|
17:36
|
35:13
|
1:14:17
|
1:53:20
|
2:28:34
|
|
5:50
|
:18:07
|
36:15
|
1:16:28
|
1:56:40
|
2:32:57
|
|
6:00
|
18:38
|
37:17
|
1:18:39
|
2:00:00
|
2:37:19
|
|
6:10
|
19:10
|
38:19
|
1:20:50
|
2:03:20
|
2:41:41
|
|
6:20
|
19:41
|
39:21
|
1:23:02
|
2:06:40
|
2:46:03
|
|
6:30
|
20:12
|
40:23
|
1:25:13
|
2:10:00
|
2:50:25
|
|
6:40
|
20:43
|
41:25
|
1:27:24
|
2:13:20
|
2:54:48
|
|
6:50
|
21:14
|
42:28
|
1:29:35
|
2:16:40
|
2:59:10
|
|
6:55
|
21:29
|
42:59
|
1:30:40
|
2:18:20
|
3:01:21
|
|
7:00
|
21:45
|
43:30
|
1:31:46
|
2:20:00
|
3:03:32
|
|
7:05
|
22:00
|
44:01
|
1:32:51
|
2:21:40
|
3:05:43
|
|
7:10
|
22:16
|
44:32
|
1:33:57
|
2:23:20
|
3:07:54
|
|
7:15
|
22:31
|
45:03
|
1:35:03
|
2:25:00
|
3:10:05
|
|
7:20
|
22:47
|
45:34
|
1:36:08
|
2:26:40
|
3:12:16
|
|
7:25
|
23:03
|
46:05
|
1:37:14
|
2:28:20
|
3:14:27
|
|
7:30
|
23:18
|
46:36
|
1:38:19
|
2:30:00
|
3:16:38
|
|
7:35
|
23:34
|
47:07
|
1:39:25
|
2:31:40
|
3:18:50
|
|
7:40
|
23:49
|
47:38
|
1:40:30
|
2:33:20
|
3:21:01
|
|
7:45
|
24:05
|
48:09
|
1:41:36
|
2:35:00
|
3:23:12
|
|
7:50
|
24:20
|
48:40
|
1:42:41
|
2:36:40
|
3:25:23
|
|
7:55
|
24:36
|
49:12
|
1:43:47
|
2:38:20
|
3:27:34
|
|
8:00
|
24:51
|
49:43
|
1:44:53
|
2:40:00
|
3:29:45
|
|
8:05
|
25:07
|
50:14
|
1:45:58
|
2:41:40
|
3:31:56
|
|
8:10
|
25:22
|
50:45
|
1:47:04
|
2:43:20
|
3:34:07
|
|
8:15
|
25:38
|
51:16
|
1:48:09
|
2:45:00
|
3:36:18
|
|
8:20
|
25:53
|
51:47
|
1:49:15
|
2:46:40
|
3:38:29
|
|
8:25
|
26:09
|
52:18
|
1:50:20
|
2:48:20
|
3:40:40
|
|
8:30
|
26:24
|
52:49
|
1:51:26
|
2:50:00
|
3:42:52
|
|
8:35
|
26:40
|
53:20
|
1:52:31
|
2:51:40
|
3:45:03
|
|
8:40
|
26:56
|
53:51
|
1:53:37
|
2:53:20
|
3:47:14
|
|
8:45
|
27:11
|
54:22
|
1:54:42
|
2:55:00
|
3:49:25
|
|
8:50
|
27:27
|
54:53
|
1:55:48
|
2:56:40
|
3:51:36
|
|
8:55
|
27:42
|
55:24
|
1:56:54
|
2:58:20
|
3:53:47
|
|
9:00
|
27:58
|
55:55
|
1:57:59
|
3:00:00
|
3:55:58
|
|
9:05
|
28:13
|
56:26
|
1:59:05
|
3:01:40
|
3:58:09
|
|
9:10
|
28:29
|
56:58
|
2:00:10
|
3:03:20
|
4:00:20
|
|
9:15
|
28:44
|
57:29
|
2:01:16
|
3:05:00
|
4:02:31
|
|
9:20
|
29:00
|
58:00
|
2:02:21
|
3:06:40
|
4:04:43
|
|
9:25
|
29:15
|
58:31
|
2:03:27
|
3:08:20
|
4:06:54
|
|
9:30
|
29:31
|
59:02
|
2:04:32
|
3:10:00
|
4:09:05
|
| 9:35 |
29:46
|
59:33
|
2:05:38
|
3:11:40
|
4:11:16
|
| 9:40 |
30:02
|
1:00:04
|
2:06:43
|
3:13:20
|
4:13:27
|
|
9:45
|
30:18
|
1:00:35
|
2:07:49
|
3:15:00
|
4:15:38
|
|
9:50
|
30:33
|
1:01:06
|
2:08:55
|
3:16:40
|
4:17:49
|
|
9:55
|
30:49
|
1:01:37
|
2:10:00
|
3:18:20
|
4:20:00
|
|
10:00
|
31:04
|
1:02:08
|
2:11:06
|
3:20:00
|
4:22:11
|
|
10:10
|
31:35
|
1:03:10
|
2:13:17
|
3:23:20
|
4:26:33
|
|
10:20
|
32:06
|
1:04:12
|
2:15:28
|
3:26:40
|
4:30:56
|
|
10:30
|
32:37
|
1:05:15
|
2:17:39
|
3:30:00
|
4:35:18
|
|
10:40
|
33:08
|
1:06:17
|
2:19:50
|
3:33:20
|
4:39:40
|
|
10:50
|
33:39
|
1:07:19
|
2:22:01
|
3:36:40
|
4:44:02
|
|
11:00
|
34:11
|
1:08:21
|
2:24:12
|
3:40:00
|
4:48:24
|
|
11:10
|
34:42
|
1:09:23
|
2:26:23
|
3:43:20
|
4:52:47
|
|
11:20
|
35:13
|
1:10:25
|
2:28:34
|
3:46:40
|
4:57:09
|
|
11:30
|
35:44
|
1:11:27
|
2:30:45
|
3:50:00
|
5:01:31
|
|
11:40
|
36:15
|
1:12:30
|
2:32:57
|
3:53:20
|
5:05:53
|
|
11:50
|
36:46
|
1:13:32
|
2:35:08
|
3:56:40
|
5:10:15
|
|
12:00
|
37:17
|
1:14:34
|
2:37:19
|
4:00:00
|
5:14:38
|
|
12:10
|
37:48
|
1:15:36
|
2:39:30
|
4:03:20
|
5:18:60
|
|
12:20
|
38:19
|
1:16:38
|
2:41:41
|
4:06:40
|
5:23:22
|
|
12:30
|
38:50
|
1:17:40
|
2:43:52
|
4:10:00
|
5:27:44
|
|
12:40
|
39:21
|
1:18:42
|
2:46:03
|
4:13:20
|
5:32:06
|
|
12:50
|
39:52
|
1:19:45
|
2:48:14
|
4:16:40
|
5:36:28
|
|
13:00
|
40:23
|
1:20:47
|
2:50:25
|
4:20:00
|
5:40:51
|
|
13:20
|
41:25
|
1:22:51
|
2:54:47
|
4:26:40
|
5:49:35
|
|
13:40
|
42:28
|
1:24:55
|
2:59:10
|
4:33:20
|
5:58:19
|
|
14:00
|
43:30
|
1:26:59
|
3:03:32
|
4:40:00
|
6:07:04
|
|
14:20
|
44:32
|
1:29:04
|
3:07:54
|
4:46:40
|
6:15:48
|
|
14:40
|
45:34
|
1:31:08
|
3:12:16
|
4:53:20
|
6:24:32
|
|
15:00
|
46:36
|
1:33:12
|
3:16:38
|
5:00:00
|
6:33:17
|
|
15:20
|
47:38
|
1:35:17
|
3:21:01
|
5:06:40
|
6:42:01
|
|
15:40
|
48:40
|
1:37:21
|
3:25:23
|
5:13:20
|
6:50:46
|
Should I Use a Pace Calculator Instead?
Of course, they are great tools. I’ve got a race training pace calculator on this site!
I just prefer the pace table because it makes it so easy to see how a little shift in pace can have a big impact on your marathon finish times. I mean 10 seconds could mean the difference between running a sub four hour marathon and running just over it!
A marathon pace chart is just one tool to help you find the right race pace!
Make sure your training is in line with your big goal.
Are you putting in enough long runs?
Are you going easy enough on your long runs so that you can go hard on your speed days?
Have you practice some goal race pace miles?
There’s so much more to marathon training than just setting your goal!
Marathon Race Day Tips
Let’s look at some additional tips to work on helping you utilize the marathon pace chart. Here we’re focused on all the race day tips and trips that will help you reach your goal.
- Marathon Pacing Plan
- Marathon Fueling Strategy
- What to Eat Before a Marathon
- What to Wear for a Marathon (for all temps)
- How Long Does it Take to Train for a Marathon
Marathon Pace Chart (By Minutes/Kilometer)
For our friends outside of the US, let’s talk about your kilometer pace to predict your marathon finish time.
The following chart uses avg KM time to find your marathon finish time.
|
Pace
|
5K
|
10K
|
Half
|
20M
|
Marathon
|
|
3:06
|
15:32
|
31:04
|
1:05:33
|
1:40:00
|
2:11:06
|
|
3:13
|
16:03
|
32:06
|
1:07:44
|
1:43:20
|
2:15:28
|
|
3:19
|
16:34
|
33:08
|
1:09:55
|
1:46:40
|
2:19:50
|
|
3:25
|
17:05
|
34:11
|
1:12:06
|
1:50:00
|
2:24:12
|
|
3:31
|
17:36
|
35:13
|
1:14:17
|
1:53:20
|
2:28:34
|
|
3:37
|
18:07
|
36:15
|
1:16:28
|
1:56:40
|
2:32:57
|
|
3:44
|
18:38
|
37:17
|
1:18:39
|
2:00:00
|
2:37:19
|
|
3:50
|
19:10
|
38:19
|
1:20:50
|
2:03:20
|
2:41:41
|
|
3:56
|
19:41
|
39:21
|
1:23:02
|
2:06:40
|
2:46:03
|
|
4:02
|
20:12
|
40:23
|
1:25:13
|
2:10:00
|
2:50:25
|
|
4:08
|
20:43
|
41:25
|
1:27:24
|
2:13:20
|
2:54:48
|
|
4:15
|
21:14
|
42:28
|
1:29:35
|
2:16:40
|
2:59:10
|
|
4:18
|
21:29
|
42:59
|
1:30:40
|
2:18:20
|
3:01:21
|
|
4:21
|
21:45
|
43:30
|
1:31:46
|
2:20:00
|
3:03:32
|
|
4:24
|
22:00
|
44:01
|
1:32:51
|
2:21:40
|
3:05:43
|
|
4:27
|
22:16
|
44:32
|
1:33:57
|
2:23:20
|
3:07:54
|
|
4:30
|
22:31
|
45:03
|
1:35:03
|
2:25:00
|
3:10:05
|
|
4:33
|
22:47
|
45:34
|
1:36:08
|
2:26:40
|
3:12:16
|
|
4:37
|
23:03
|
46:05
|
1:37:14
|
2:28:20
|
3:14:27
|
|
4:40
|
23:18
|
46:36
|
1:38:19
|
2:30:00
|
3:16:38
|
|
4:43
|
23:34
|
47:07
|
1:39:25
|
2:31:40
|
3:18:50
|
|
4:46
|
23:49
|
47:38
|
1:40:30
|
2:33:20
|
3:21:01
|
|
4:49
|
24:05
|
48:09
|
1:41:36
|
2:35:00
|
3:23:12
|
|
4:52
|
24:20
|
48:40
|
1:42:41
|
2:36:40
|
3:25:23
|
|
4:55
|
24:36
|
49:12
|
1:43:47
|
2:38:20
|
3:27:34
|
|
4:58
|
24:51
|
49:43
|
1:44:53
|
2:40:00
|
3:29:45
|
|
5:01
|
25:07
|
50:14
|
1:45:58
|
2:41:40
|
3:31:56
|
|
5:04
|
25:22
|
50:45
|
1:47:04
|
2:43:20
|
3:34:07
|
|
5:08
|
25:38
|
51:16
|
1:48:09
|
2:45:00
|
3:36:18
|
|
5:11
|
25:53
|
51:47
|
1:49:15
|
2:46:40
|
3:38:29
|
|
5:14
|
26:09
|
52:18
|
1:50:20
|
2:48:20
|
3:40:40
|
|
5:17
|
26:24
|
52:49
|
1:51:26
|
2:50:00
|
3:42:52
|
|
5:20
|
26:40
|
53:20
|
1:52:31
|
2:51:40
|
3:45:03
|
|
5:23
|
26:56
|
53:51
|
1:53:37
|
2:53:20
|
3:47:14
|
|
5:26
|
27:11
|
54:22
|
1:54:42
|
2:55:00
|
3:49:25
|
|
5:29
|
27:27
|
54:53
|
1:55:48
|
2:56:40
|
3:51:36
|
|
5:32
|
27:42
|
55:24
|
1:56:54
|
2:58:20
|
3:53:47
|
|
5:36
|
27:58
|
55:55
|
1:57:59
|
3:00:00
|
3:55:58
|
|
5:39
|
28:13
|
56:26
|
1:59:05
|
3:01:40
|
3:58:09
|
|
5:42
|
28:29
|
56:58
|
2:00:10
|
3:03:20
|
4:00:20
|
|
5:45
|
28:44
|
57:29
|
2:01:16
|
3:05:00
|
4:02:31
|
|
5:48
|
29:00
|
58:00
|
2:02:21
|
3:06:40
|
4:04:43
|
|
5:51
|
29:15
|
58:31
|
2:03:27
|
3:08:20
|
4:06:54
|
|
5:54
|
29:31
|
59:02
|
2:04:32
|
3:10:00
|
4:09:05
|
| 5:57 |
29:46
|
59:33
|
2:05:38
|
3:11:40
|
4:11:16
|
| 6:00 |
30:02
|
1:00:04
|
2:06:43
|
3:13:20
|
4:13:27
|
|
6:04
|
30:18
|
1:00:35
|
2:07:49
|
3:15:00
|
4:15:38
|
|
6:07
|
30:33
|
1:01:06
|
2:08:55
|
3:16:40
|
4:17:49
|
|
6:10
|
30:49
|
1:01:37
|
2:10:00
|
3:18:20
|
4:20:00
|
|
6:13
|
31:04
|
1:02:08
|
2:11:06
|
3:20:00
|
4:22:11
|
|
6:19
|
31:35
|
1:03:10
|
2:13:17
|
3:23:20
|
4:26:33
|
|
6:25
|
32:06
|
1:04:12
|
2:15:28
|
3:26:40
|
4:30:56
|
|
6:31
|
32:37
|
1:05:15
|
2:17:39
|
3:30:00
|
4:35:18
|
|
6:38
|
33:08
|
1:06:17
|
2:19:50
|
3:33:20
|
4:39:40
|
|
6:44
|
33:39
|
1:07:19
|
2:22:01
|
3:36:40
|
4:44:02
|
|
6:50
|
34:11
|
1:08:21
|
2:24:12
|
3:40:00
|
4:48:24
|
|
6:56
|
34:42
|
1:09:23
|
2:26:23
|
3:43:20
|
4:52:47
|
|
7:03
|
35:13
|
1:10:25
|
2:28:34
|
3:46:40
|
4:57:09
|
|
7:09
|
35:44
|
1:11:27
|
2:30:45
|
3:50:00
|
5:01:31
|
|
7:15
|
36:15
|
1:12:30
|
2:32:57
|
3:53:20
|
5:05:53
|
|
7:21
|
36:46
|
1:13:32
|
2:35:08
|
3:56:40
|
5:10:15
|
|
7:27
|
37:17
|
1:14:34
|
2:37:19
|
4:00:00
|
5:14:38
|
|
7:34
|
37:48
|
1:15:36
|
2:39:30
|
4:03:20
|
5:18:60
|
|
7:40
|
38:19
|
1:16:38
|
2:41:41
|
4:06:40
|
5:23:22
|
|
7:46
|
38:50
|
1:17:40
|
2:43:52
|
4:10:00
|
5:27:44
|
|
7:52
|
39:21
|
1:18:42
|
2:46:03
|
4:13:20
|
5:32:06
|
|
7:58
|
39:52
|
1:19:45
|
2:48:14
|
4:16:40
|
5:36:28
|
|
8:05
|
40:23
|
1:20:47
|
2:50:25
|
4:20:00
|
5:40:51
|
|
8:17
|
41:25
|
1:22:51
|
2:54:47
|
4:26:40
|
5:49:35
|
|
8:30
|
42:28
|
1:24:55
|
2:59:10
|
4:33:20
|
5:58:19
|
|
8:42
|
43:30
|
1:26:59
|
3:03:32
|
4:40:00
|
6:07:04
|
|
8:54
|
44:32
|
1:29:04
|
3:07:54
|
4:46:40
|
6:15:48
|
|
9:07
|
45:34
|
1:31:08
|
3:12:16
|
4:53:20
|
6:24:32
|
|
9:19
|
46:36
|
1:33:12
|
3:16:38
|
5:00:00
|
6:33:17
|
|
9:32
|
47:38
|
1:35:17
|
3:21:01
|
5:06:40
|
6:42:01
|
|
9:44
|
48:40
|
1:37:21
|
3:25:23
|
5:13:20
|
6:50:46
|
No matter what your marathon finishing time goal is, these charts should help you find your pace. They have stopped at just under 7 hours because that is the cut off for the majority of races now.
However, if you know that it will take you longer to walk a marathon don’t let it discourage you!
There are some with longer cut offs and plenty of ways to keep building on your endurance to meet these cutoffs. As a running coach, I’ve helped many runners get through that fear of not finishing with a good training plan!
Looking for more great info?
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