Marathon Pace Chart: Finish Times 2:00 to 7:00
Find your marathon finish time in the left column and read the pace per mile and per kilometer you need to hold. Times with a link open a page with mile and km splits for three pacing strategies and a plan built for that goal. Every row is computed from the race distance (42.195 km = 26.219 mi).
| Finish | Pace / mi | Pace / km | 5K | 10K | 15K | 20K | Half | 30K | 35K | 40K |
|---|---|---|---|---|---|---|---|---|---|---|
| 2:00 | 4:35 | 2:51 | 14:13 | 28:26 | 42:40 | 56:53 | 1:00:00 | 1:25:19 | 1:39:32 | 1:53:45 |
| 2:05 | 4:46 | 2:58 | 14:49 | 29:37 | 44:26 | 59:15 | 1:02:30 | 1:28:52 | 1:43:41 | 1:58:30 |
| 2:10 | 4:57 | 3:05 | 15:24 | 30:49 | 46:13 | 1:01:37 | 1:05:00 | 1:32:26 | 1:47:50 | 2:03:14 |
| 2:15 | 5:09 | 3:12 | 16:00 | 32:00 | 47:59 | 1:03:59 | 1:07:30 | 1:35:59 | 1:51:59 | 2:07:59 |
| 2:20 | 5:20 | 3:19 | 16:35 | 33:11 | 49:46 | 1:06:22 | 1:10:00 | 1:39:32 | 1:56:08 | 2:12:43 |
| 2:25 | 5:32 | 3:26 | 17:11 | 34:22 | 51:33 | 1:08:44 | 1:12:30 | 1:43:06 | 2:00:16 | 2:17:27 |
| 2:30 | 5:43 | 3:33 | 17:46 | 35:33 | 53:19 | 1:11:06 | 1:15:00 | 1:46:39 | 2:04:25 | 2:22:12 |
| 2:35 | 5:55 | 3:40 | 18:22 | 36:44 | 55:06 | 1:13:28 | 1:17:30 | 1:50:12 | 2:08:34 | 2:26:56 |
| 2:40 | 6:06 | 3:48 | 18:58 | 37:55 | 56:53 | 1:15:50 | 1:20:00 | 1:53:45 | 2:12:43 | 2:31:41 |
| 2:45 | 6:18 | 3:55 | 19:33 | 39:06 | 58:39 | 1:18:12 | 1:22:30 | 1:57:19 | 2:16:52 | 2:36:25 |
| 2:50 | 6:29 | 4:02 | 20:09 | 40:17 | 1:00:26 | 1:20:35 | 1:25:00 | 2:00:52 | 2:21:01 | 2:41:09 |
| 2:55 | 6:40 | 4:09 | 20:44 | 41:28 | 1:02:13 | 1:22:57 | 1:27:30 | 2:04:25 | 2:25:10 | 2:45:54 |
| 3:00 | 6:52 | 4:16 | 21:20 | 42:40 | 1:03:59 | 1:25:19 | 1:30:00 | 2:07:59 | 2:29:18 | 2:50:38 |
| 3:05 | 7:03 | 4:23 | 21:55 | 43:51 | 1:05:46 | 1:27:41 | 1:32:30 | 2:11:32 | 2:33:27 | 2:55:23 |
| 3:10 | 7:15 | 4:30 | 22:31 | 45:02 | 1:07:33 | 1:30:03 | 1:35:00 | 2:15:05 | 2:37:36 | 3:00:07 |
| 3:15 | 7:26 | 4:37 | 23:06 | 46:13 | 1:09:19 | 1:32:26 | 1:37:30 | 2:18:39 | 2:41:45 | 3:04:51 |
| 3:20 | 7:38 | 4:44 | 23:42 | 47:24 | 1:11:06 | 1:34:48 | 1:40:00 | 2:22:12 | 2:45:54 | 3:09:36 |
| 3:25 | 7:49 | 4:52 | 24:18 | 48:35 | 1:12:53 | 1:37:10 | 1:42:30 | 2:25:45 | 2:50:03 | 3:14:20 |
| 3:30 | 8:01 | 4:59 | 24:53 | 49:46 | 1:14:39 | 1:39:32 | 1:45:00 | 2:29:18 | 2:54:11 | 3:19:05 |
| 3:35 | 8:12 | 5:06 | 25:29 | 50:57 | 1:16:26 | 1:41:54 | 1:47:30 | 2:32:52 | 2:58:20 | 3:23:49 |
| 3:40 | 8:23 | 5:13 | 26:04 | 52:08 | 1:18:12 | 1:44:17 | 1:50:00 | 2:36:25 | 3:02:29 | 3:28:33 |
| 3:45 | 8:35 | 5:20 | 26:40 | 53:19 | 1:19:59 | 1:46:39 | 1:52:30 | 2:39:58 | 3:06:38 | 3:33:18 |
| 3:50 | 8:46 | 5:27 | 27:15 | 54:31 | 1:21:46 | 1:49:01 | 1:55:00 | 2:43:32 | 3:10:47 | 3:38:02 |
| 3:55 | 8:58 | 5:34 | 27:51 | 55:42 | 1:23:32 | 1:51:23 | 1:57:30 | 2:47:05 | 3:14:56 | 3:42:47 |
| 4:00 | 9:09 | 5:41 | 28:26 | 56:53 | 1:25:19 | 1:53:45 | 2:00:00 | 2:50:38 | 3:19:05 | 3:47:31 |
| 4:05 | 9:21 | 5:48 | 29:02 | 58:04 | 1:27:06 | 1:56:08 | 2:02:30 | 2:54:11 | 3:23:13 | 3:52:15 |
| 4:10 | 9:32 | 5:55 | 29:37 | 59:15 | 1:28:52 | 1:58:30 | 2:05:00 | 2:57:45 | 3:27:22 | 3:57:00 |
| 4:15 | 9:44 | 6:03 | 30:13 | 1:00:26 | 1:30:39 | 2:00:52 | 2:07:30 | 3:01:18 | 3:31:31 | 4:01:44 |
| 4:20 | 9:55 | 6:10 | 30:49 | 1:01:37 | 1:32:26 | 2:03:14 | 2:10:00 | 3:04:51 | 3:35:40 | 4:06:28 |
| 4:25 | 10:06 | 6:17 | 31:24 | 1:02:48 | 1:34:12 | 2:05:36 | 2:12:30 | 3:08:25 | 3:39:49 | 4:11:13 |
| 4:30 | 10:18 | 6:24 | 32:00 | 1:03:59 | 1:35:59 | 2:07:59 | 2:15:00 | 3:11:58 | 3:43:58 | 4:15:57 |
| 4:35 | 10:29 | 6:31 | 32:35 | 1:05:10 | 1:37:46 | 2:10:21 | 2:17:30 | 3:15:31 | 3:48:06 | 4:20:42 |
| 4:40 | 10:41 | 6:38 | 33:11 | 1:06:22 | 1:39:32 | 2:12:43 | 2:20:00 | 3:19:05 | 3:52:15 | 4:25:26 |
| 4:45 | 10:52 | 6:45 | 33:46 | 1:07:33 | 1:41:19 | 2:15:05 | 2:22:30 | 3:22:38 | 3:56:24 | 4:30:10 |
| 4:50 | 11:04 | 6:52 | 34:22 | 1:08:44 | 1:43:06 | 2:17:27 | 2:25:00 | 3:26:11 | 4:00:33 | 4:34:55 |
| 4:55 | 11:15 | 6:59 | 34:57 | 1:09:55 | 1:44:52 | 2:19:50 | 2:27:30 | 3:29:44 | 4:04:42 | 4:39:39 |
| 5:00 | 11:27 | 7:07 | 35:33 | 1:11:06 | 1:46:39 | 2:22:12 | 2:30:00 | 3:33:18 | 4:08:51 | 4:44:24 |
| 5:05 | 11:38 | 7:14 | 36:09 | 1:12:17 | 1:48:26 | 2:24:34 | 2:32:30 | 3:36:51 | 4:13:00 | 4:49:08 |
| 5:10 | 11:49 | 7:21 | 36:44 | 1:13:28 | 1:50:12 | 2:26:56 | 2:35:00 | 3:40:24 | 4:17:08 | 4:53:52 |
| 5:15 | 12:01 | 7:28 | 37:20 | 1:14:39 | 1:51:59 | 2:29:18 | 2:37:30 | 3:43:58 | 4:21:17 | 4:58:37 |
| 5:20 | 12:12 | 7:35 | 37:55 | 1:15:50 | 1:53:45 | 2:31:41 | 2:40:00 | 3:47:31 | 4:25:26 | 5:03:21 |
| 5:25 | 12:24 | 7:42 | 38:31 | 1:17:01 | 1:55:32 | 2:34:03 | 2:42:30 | 3:51:04 | 4:29:35 | 5:08:06 |
| 5:30 | 12:35 | 7:49 | 39:06 | 1:18:12 | 1:57:19 | 2:36:25 | 2:45:00 | 3:54:37 | 4:33:44 | 5:12:50 |
| 5:35 | 12:47 | 7:56 | 39:42 | 1:19:24 | 1:59:05 | 2:38:47 | 2:47:30 | 3:58:11 | 4:37:53 | 5:17:34 |
| 5:40 | 12:58 | 8:03 | 40:17 | 1:20:35 | 2:00:52 | 2:41:09 | 2:50:00 | 4:01:44 | 4:42:01 | 5:22:19 |
| 5:45 | 13:10 | 8:11 | 40:53 | 1:21:46 | 2:02:39 | 2:43:32 | 2:52:30 | 4:05:17 | 4:46:10 | 5:27:03 |
| 5:50 | 13:21 | 8:18 | 41:28 | 1:22:57 | 2:04:25 | 2:45:54 | 2:55:00 | 4:08:51 | 4:50:19 | 5:31:48 |
| 5:55 | 13:32 | 8:25 | 42:04 | 1:24:08 | 2:06:12 | 2:48:16 | 2:57:30 | 4:12:24 | 4:54:28 | 5:36:32 |
| 6:00 | 13:44 | 8:32 | 42:40 | 1:25:19 | 2:07:59 | 2:50:38 | 3:00:00 | 4:15:57 | 4:58:37 | 5:41:16 |
| 6:05 | 13:55 | 8:39 | 43:15 | 1:26:30 | 2:09:45 | 2:53:00 | 3:02:30 | 4:19:31 | 5:02:46 | 5:46:01 |
| 6:10 | 14:07 | 8:46 | 43:51 | 1:27:41 | 2:11:32 | 2:55:23 | 3:05:00 | 4:23:04 | 5:06:55 | 5:50:45 |
| 6:15 | 14:18 | 8:53 | 44:26 | 1:28:52 | 2:13:19 | 2:57:45 | 3:07:30 | 4:26:37 | 5:11:03 | 5:55:30 |
| 6:20 | 14:30 | 9:00 | 45:02 | 1:30:03 | 2:15:05 | 3:00:07 | 3:10:00 | 4:30:10 | 5:15:12 | 6:00:14 |
| 6:25 | 14:41 | 9:07 | 45:37 | 1:31:15 | 2:16:52 | 3:02:29 | 3:12:30 | 4:33:44 | 5:19:21 | 6:04:58 |
| 6:30 | 14:52 | 9:15 | 46:13 | 1:32:26 | 2:18:39 | 3:04:51 | 3:15:00 | 4:37:17 | 5:23:30 | 6:09:43 |
| 6:35 | 15:04 | 9:22 | 46:48 | 1:33:37 | 2:20:25 | 3:07:14 | 3:17:30 | 4:40:50 | 5:27:39 | 6:14:27 |
| 6:40 | 15:15 | 9:29 | 47:24 | 1:34:48 | 2:22:12 | 3:09:36 | 3:20:00 | 4:44:24 | 5:31:48 | 6:19:12 |
| 6:45 | 15:27 | 9:36 | 47:59 | 1:35:59 | 2:23:58 | 3:11:58 | 3:22:30 | 4:47:57 | 5:35:56 | 6:23:56 |
| 6:50 | 15:38 | 9:43 | 48:35 | 1:37:10 | 2:25:45 | 3:14:20 | 3:25:00 | 4:51:30 | 5:40:05 | 6:28:40 |
| 6:55 | 15:50 | 9:50 | 49:11 | 1:38:21 | 2:27:32 | 3:16:42 | 3:27:30 | 4:55:04 | 5:44:14 | 6:33:25 |
| 7:00 | 16:01 | 9:57 | 49:46 | 1:39:32 | 2:29:18 | 3:19:05 | 3:30:00 | 4:58:37 | 5:48:23 | 6:38:09 |
How to use this chart
Pace is finish time divided by distance: a 2:00 marathon is 4:35 per mile. The split columns assume even pacing; for negative and positive split tables open a finish time from the list above or use the pace calculator for any time not in the chart.
If you have a goal time but no plan yet, the marathon training plans use the same numbers: enter the goal and the generator sets easy, long and tempo paces from it.
Build your free marathon plan
Same engine as every plan on this site, but with your race date, your run days and your longest recent run. Prints to PDF, exports to your calendar. No signup.
What the marathon pace chart is for
Three jobs. Before training, it turns a finish time you are considering into the pace per mile you would have to hold, which is the honest test of whether the goal is realistic. During training, it is the reference for the race-pace miles in long runs and tempo sessions. In race week, the linked goal pages print the mile and km splits you carry to the start. Everything in the table is arithmetic on the race distance, so the numbers never change; only your fitness does.
Picking a marathon pace from a recent race
Start from a result, not a wish. Enter a recent half marathon or 10K in the pace calculator and the Riegel predictor gives the marathon time it implies; find that row in the chart and the pace next to it is your target. A recent half is the most reliable guide because it already tests endurance. A 5K predicts optimistically for anyone who has not done marathon-specific long runs, so treat that prediction as a ceiling and pick a row or two slower. Then let the marathon plans set easy, long and tempo paces from the same goal.
Marathon distance and pace facts, with sources
The constants behind every row of the chart, plus the Boston standards many runners pace for. Sources checked on October 28, 2026.
| Fact | Number | Source |
|---|---|---|
| Marathon distance | 42.195 km, 26 miles 385 yards, fixed in 1921 | World Athletics |
| One mile in kilometers | 1.609344 km exactly (international mile, 1959) | NIST Handbook 44, Appendix C |
| Extra length built into a certified course | 0.1 percent, so each km is laid out as 1,001 m: about 42 m over a marathon | IAAF and AIMS, The Measurement of Road Race Courses, 2004, updated 2008 |
| Boston Marathon 2027 standard, age 18 to 34 | Men 2:55:00 (6:40 per mile), women 3:25:00 (7:49 per mile) | B.A.A. |
| Boston 2027 cutoff below the standard | 5 minutes 17 seconds, so 2:49:43 for men 18 to 34 (6:28 per mile) | B.A.A. |
| Race-time predictor exponent used by the calculator | 1.06: a 1:50 half predicts 3:49:21 | Riegel, American Scientist, 1981 |
Frequently asked questions
How do I read a marathon pace chart?
Find the finish time you want, then read the pace per mile or per kilometer in the same row. Hold that pace from the start and you cross halfway at half the goal time.
What pace do I need for a 4:30 marathon?
10:18 per mile or 6:24 per kilometer.
Does the chart account for hills or weather?
No. It is pure arithmetic: time divided by distance. On a hilly course or in heat, plan a slightly slower goal or a positive split and compare with the even-split column.
What is marathon pace?
The pace per mile or per kilometer that gets you from the start to the finish in your goal time: finish time divided by the race distance. Every training pace on the plan is set as an offset from it.
How fast do marathon runners run?
The chart covers the whole field, from the front rows to the last finishers, and this site does not keep statistics on where the typical runner falls. Find your own row from a recent race rather than from an average.
What pace is a Boston qualifying marathon?
For the 2027 race the B.A.A. standard for men 18 to 34 is 2:55:00, a 6:40 mile, and for women 18 to 34 it is 3:25:00, a 7:49 mile. Entry needed 5:17 under the standard, so men 18 to 34 had to run 2:49:43 or faster.
Why does my watch show more than 26.2 miles?
Certified courses are measured along the shortest legal line and laid out 0.1 percent long, about 42 m over a marathon (IAAF and AIMS). Weaving around other runners and GPS error add more, so pace by the mile markers, not by the watch.
How many kilometers is a marathon exactly?
42.195 km, or 26 miles 385 yards, the distance World Athletics fixed in 1921. With the international mile of 1.609344 km, that is 26.219 miles.