Marathon Pace Calculator
Find the exact pace per km (and per mile) you need to hit any target time for a marathon, half-marathon, 10K, or 5K. Includes splits for every 5km.
Race Pace Strategy
Negative Splitting
Running the second half of a race faster than the first (negative split) is the most efficient strategy for most runners. Going out too fast depletes glycogen faster and causes the classic 'wall'. Aim to run the first half at 1–2% slower than target pace.
Key Marathon Benchmarks
Sub-4 hours = 5:41/km. Sub-3:30 = 4:58/km. Sub-3 hours = 4:15/km. Sub-2:30 = 3:33/km. Sub-2 hours (current world record ≈ 2:00:35) = 2:51/km. Most club runners target 3:30–4:30.
Training Pace vs Race Pace
Easy runs should be 60–90 seconds per km slower than target race pace. Long runs: 45–75 seconds slower. Tempo runs: 15–20 seconds faster than race pace. Too much training at race pace leads to overtraining and injury.
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