Splits at even pace
| Point | Elapsed time |
|---|---|
| Mile 2 | 18:18 |
| Mile 4 | 36:37 |
| Mile 6 | 54:55 |
| Mile 8 | 1:13:14 |
| Mile 10 | 1:31:32 |
| Mile 12 | 1:49:51 |
| Mile 14 | 2:08:09 |
| Mile 16 | 2:26:28 |
| Mile 18 | 2:44:46 |
| Mile 20 | 3:03:05 |
| Mile 22 | 3:21:23 |
| Mile 24 | 3:39:41 |
| Mile 26 | 3:58:00 |
| Finish | 4:00:00 |
Even pacing means running every mile at the same speed. Write two or three of these split times on your hand or set them as pace alerts on your watch, and check them as you pass the markers.
Same pace, other units
| Per mile | 9:09 |
|---|---|
| Per kilometer | 5:41 |
| Per 400 m track lap | 2:17 |
| Treadmill speed | 6.6 mph |
A little faster or slower
How much each change in pace moves your finish time:
| Change | Pace per mile | Finish time |
|---|---|---|
| -20 sec/mile | 8:49 | 3:51:16 |
| -10 sec/mile | 8:59 | 3:55:38 |
| -5 sec/mile | 9:04 | 3:57:49 |
| +5 sec/mile | 9:14 | 4:02:11 |
| +10 sec/mile | 9:19 | 4:04:22 |
| +20 sec/mile | 9:29 | 4:08:44 |
What this time equals at other distances
| Race | Equivalent time |
|---|---|
| 5K | 25:01 |
| 10K | 52:10 |
| Half marathon | 1:55:07 |
Equivalents use Riegel's endurance formula (T2 = T1 x (D2/D1)^1.06) and assume equal training for each distance. Try your own in the race time predictor.
Other marathon goal times
3:00:00: 6:52/mi
3:15:00: 7:26/mi
3:30:00: 8:01/mi
3:45:00: 8:35/mi
4:00:00: 9:09/mi
4:30:00: 10:18/mi
5:00:00: 11:27/mi
5:30:00: 12:35/mi
Frequently asked questions
What pace do I need for a 4:00 marathon?
To run a marathon in 4:00:00, hold 9:09 per mile or 5:41 per kilometer the whole way. That is about 6.6 mph on a treadmill.
What is a 4:00 marathon equal to at other distances?
Using Riegel's endurance formula (exponent 1.06), it is roughly 5K 25:01, 10K 52:10, Half marathon 1:55:07. Predictions assume equal training for each distance.