Marathon Pace Calculator
Calculate marathon pace and finish time from target goal.
Returns per-mile and per-km splits for 5K, 10K, half marathon, and full marathon race planning.
Marathon race pace calculation determines the required pace per mile or kilometer needed to finish a 26.2-mile (42.195 km) marathon in a target finish time.
Core formulas: Required Pace (min/mile) = Target Finish Time (minutes) ÷ 26.2 Required Pace (min/km) = Target Finish Time (minutes) ÷ 42.195 Finish Time (minutes) = Pace per Mile × 26.2 Speed (mph) = 60 ÷ Pace (min/mile)
Common finish time to pace conversion:
| Target Finish Time | Per Mile Pace | Per Km Pace | Speed (mph) |
|---|---|---|---|
| 3:00:00 | 6:53/mile | 4:16/km | 8.73 mph |
| 3:30:00 | 8:01/mile | 4:59/km | 7.49 mph |
| 4:00:00 | 9:09/mile | 5:41/km | 6.56 mph |
| 4:30:00 | 10:18/mile | 6:24/km | 5.82 mph |
| 5:00:00 | 11:27/mile | 7:07/km | 5.24 mph |
| 6:00:00 | 13:44/mile | 8:32/km | 4.37 mph |
Worked example: Target finish time: 3 hours 45 minutes = 225 minutes Pace per mile = 225 ÷ 26.2 = 8.59 min/mile = 8:35/mile Pace per km = 225 ÷ 42.195 = 5.33 min/km = 5:20/km
Negative split strategy: Running the second half 1–2% faster than the first half. For a 3:45 target: First half (13.1 miles): Aim for 8:40/mile → ~1:53:38 Second half: Aim for 8:31/mile → ~1:51:22 Total: ~3:45:00
Heart rate zones for marathon pace: Most recreational marathoners run at 70–80% of maximum heart rate (aerobic threshold). Running too fast early in a marathon depletes glycogen stores and causes the infamous “wall” around mile 18–22.
World records (as of 2025): Men: Kelvin Kiptum, 2:00:35 (4:36/mile) | Women: Tigst Assefa, 2:11:53 (5:02/mile)