Marathon pace calculator

Choose a marathon finish time to get the even pace to aim for, plus a check against your shorter race times.

Your details

Distance in
Marathon time
Your age (optional, for age grade)
Sex
Another recent race, distance (optional)
Its time (optional)

Marathon pace for 4:30:00

10:18

minutes per mile

  • Per kilometre6:24
  • Speed5.8 mph (9.4 km/h)
  • Even splits25% in 1:07:30, 50% in 2:15:00, 75% in 3:22:30
  • Same fitness over other races1 mile 8:28; 5K 28:09; 10K 58:42; half marathon 2:09:30
  • Training paces per mile (VDOT 32.8)easy 11:01 to 13:07; tempo 9:36 to 10:04; intervals 8:41 to 9:02
  • Age gradeadd your age and sex to see it

The other times use Riegel's formula, which assumes you have trained for the longer distance. Most people run the marathon a little slower than predicted.

The working

4 hours 30 for 42.2 km

16,200 seconds ÷ 42.195 km is 6:24 per kilometre, or 10:18 per mile. Riegel puts the same effort at 2:09:30 for a half marathon.

Reality check

Why marathons run slower

Riegel's formula works well up to the half. In the marathon most people slow more than it predicts, because fuel runs low after about two hours. Use a recent half marathon time, add a little, and be generous with yourself.

Goal times

Popular targets

FinishPer milePer km
5:00:0011:277:07
4:30:0010:186:24
4:00:009:095:41
3:30:008:014:59

Read with care

What this cannot tell you

  • FuellingPace plans fail without carbs on the way; practise in training.
  • HeatWarm race days need a slower start.
  • HealthChest pain, confusion or collapse: stop and get medical help.

Questions

Common questions

What is the average marathon time?

In big UK marathons, many people finish between 4 and 5 hours.

What pace is a 4 hour marathon?

9:09 per mile, or 5:41 per kilometre.

Should I walk in a marathon?

Planned walking breaks help many people finish strong.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.

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