Marathon Pace Chart: Complete Guide to Marathon Pacing and Splits

Proper pacing is the difference between a triumphant marathon finish and a painful death march.

Start too fast, and you'll blow up by mile 20. Start too slow, and you'll leave time on the table. Get it right, and you'll run a negative split—finishing faster than you started.

This comprehensive marathon pace guide includes pace charts for every finish time from 3:00 to 6:00, training pace recommendations, and race day strategies that actually work.

Marathon Pace Chart: Finish Times and Splits

How to Read This Chart

Each row shows:

• Finish Time: Your goal marathon completion time
• Pace/Mile: Required pace per mile
• Pace/Km: Required pace per kilometer
• 5K Split: Time at the 5K mark
• Half Split: Time at the halfway point (13.1 miles)
• 20-Mile Split: Time at mile 20

Marathon Pace Chart (3:00 - 4:00)

Marathon Pace Chart (4:00 - 5:00)

Marathon Pace Chart (5:00 - 6:00)

Training Paces by Marathon Goal

Your marathon pace (MP) is just one of several paces you should train at. Here's how to calculate your training paces based on your goal marathon time.

Training Pace Zones

Training Paces for Common Marathon Goals

Goal: 3:30 Marathon (8:01/mile)

Goal: 4:00 Marathon (9:09/mile)

Goal: 4:30 Marathon (10:18/mile)

Goal: 5:00 Marathon (11:27/mile)

Marathon Pacing Strategy

The Problem with Even Pacing

Perfect even splits sound ideal, but they're nearly impossible to execute. Here's why:

1. Early miles feel too easy — You're fresh, adrenaline is high
2. You drift fast without realizing — 10 seconds/mile adds up
3. The back half always feels harder — Even at the same pace

A better strategy: slight negative splits.

The Slight Negative Split Strategy

Run the first half 30-60 seconds slower than your goal half-split. This sets you up for a strong finish.

Example for 4:00 marathon goal:

• First half: 2:00:30-2:01:00 (about 15-30 sec slow)
• Second half: 1:59:00-1:59:30 (slight negative split)
• Finish: 3:59:30-4:00:00

You'll pass struggling runners in the final miles instead of being passed.

The 10-10-10 Rule

Divide the marathon mentally:

• Miles 1-10: Hold back. Run by feel, not by ego.
• Miles 10-20: Lock into rhythm. This is your "work" section.
• Miles 20-26.2: Race. This is where marathons are won or lost.

The goal: arrive at mile 20 feeling strong enough to push.

Cadence and Marathon Pacing

Maintaining consistent pace for 26.2 miles is hard. When fatigue sets in (and it will), your internal rhythm falters.

This is where cadence becomes crucial.

Why Cadence Matters for Marathon Pacing

1. External cue when internal fails — When you're tired, the beat keeps you honest
2. Prevents pace drift — Slowing cadence = slowing pace
3. Conserves mental energy — Match the rhythm instead of constantly checking your watch
4. Maintains form under fatigue — Cadence consistency = form consistency

Optimal Marathon Cadence by Pace

Using a Metronome for Race Day

Many marathoners train with a metronome app like Runo, then race with it as well:

1. Calculate your goal pace cadence in training
2. Practice marathon pace runs at that cadence
3. On race day, set the metronome and let it guide you
4. When you want to give up at mile 22, the beat pulls you forward

The rhythm becomes your pacer—one that never gets tired and never lies.

Race Day Pacing Tips

1. Know Your Splits Before the Race

Write your target splits on your arm or carry a pace band. Include:

• 5K, 10K, Half, 30K, 20-mile marks
• A "too fast" zone (10+ sec/mile under goal)
• A "too slow" zone (15+ sec/mile over goal)

2. Start in the Right Corral

Starting too far forward means weaving through crowds. Starting too far back means a slow, frustrating first mile.

3. Ignore Mile 1

Your first mile split will be wrong—crowded start, GPS inaccuracy, adrenaline. Settle in. Check pace at mile 3.

4. Run Tangents

The marathon is 26.2 miles if you run the shortest possible path (tangents). Weaving adds distance. At 8:00 pace, an extra 0.2 miles costs you 96 seconds.

5. Bank Time Wisely

Don't try to "bank" time in early miles. This almost always backfires. Instead, bank time through efficiency: tangents, quick aid station stops, and steady effort.

6. Fuel Early and Often

By the time you feel depleted, it's too late. Consume 30-60 grams of carbs per hour starting at mile 5.

7. Have a Mile 20 Plan

This is where marathons are decided. Know what you'll tell yourself: "Just 10K left—a distance I've run hundreds of times."

Printable Race Day Pace Card

Cut out and tape to your wrist or safety-pin to your shorts:

4:00 Marathon Pace Card

GOAL: 4:00:00 (9:09/mile)

Mile | Split | Cumulative
-----|-------|----------
5K | 28:38 | 28:38
10K | 28:38 | 57:16
Half | - | 2:00:00
20mi | - | 3:03:00
Finish | - | 4:00:00

CADENCE: 170-175 SPM
TOO FAST: Under 9:00/mile
TOO SLOW: Over 9:20/mile

(Adjust for your goal time)

How to Predict Your Marathon Pace

Method 1: Half Marathon + 4-5%

Multiply your half marathon time by 2.1:

• 1:45 half → 3:40-3:50 marathon potential
• 2:00 half → 4:10-4:20 marathon potential

Method 2: 10K Multiplier

Multiply your 10K time by 4.65:

• 50:00 10K → 3:52 marathon potential
• 55:00 10K → 4:16 marathon potential
• 60:00 10K → 4:39 marathon potential

Method 3: McMillan Running Calculator

Online calculators (like McMillan or VDOT) use race equivalencies to predict marathon potential based on shorter race times.

Caveat: These predict potential, not guaranteed performance. Marathon training quality matters enormously.

Train Your Pacing with Runo

Consistent pacing is a skill. The best way to develop it? Practice with a metronome.

Runo is a running metronome designed for pace training:

• Set your goal marathon cadence
• Practice at race pace during long runs
• Build the rhythm that will carry you on race day
• Use on race day to stay locked in when fatigue hits

Your legs will remember the rhythm. When your brain wants to quit at mile 23, your legs will keep moving to the beat.

Download Runo and train your marathon pace before race day.

Frequently Asked Questions

What is a good marathon pace for beginners?

First-time marathoners often finish between 4:30-5:30. Focus on finishing, not time. A good pace is one you can sustain for 26.2 miles.

How do I know if my goal pace is realistic?

Use race predictors based on shorter distances. If you haven't run a half marathon under your goal split time, your marathon goal may be too aggressive.

Should I run with a pace group?

Pace groups are helpful if your goal matches their target. Beware of groups that start too fast or chat too much. Have a backup plan if the group doesn't suit you.

What if I'm behind pace at halfway?

Don't panic or speed up dramatically. Accept a slightly slower finish and focus on running strong to the end. A blow-up is worse than missing your goal by a few minutes.

How important is cadence for marathon pacing?

Very. Cadence consistency correlates with pace consistency. A metronome provides an external rhythm when internal cues fail—especially in the later miles.