Marathon Pace Chart: Per-Mile Splits for 2:00-7:00
This marathon pace chart shows your per-mile splits for every finish time from 2:00 to 7:00. Find your target marathon time below to see the pace per mile you need to hold, plus equivalent finishing times for 5K, 10K, 10 miles, and half marathon.
Marathon Pace Calculator
Prefer to enter a goal time and get your pace instantly? Use the calculator below — it updates as you type.
Marathon Pace Calculator
Enter your target finish time and we’ll calculate your required pace and splits.
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Pace per mile—
Pace per km—
Halfway split—
Speed—
Also included is the finishing time for various training run distances: 5k, 5 miles, 10k, 10 miles, and half marathon.
We've got our complete pace chart below, or check out this quick-look printable for reference:
You can also check out our marathon pace calculator to help plan your own specific pace target and race splits.
If you have a target marathon finishing time, check the last column and find your target time. Then check the corresponding pace - this is the average pace you have to run throughout your marathon. To find out how best to incorporate this pace into your training regime, check out our Marathon Training Guide.
If you don't have a target finishing time, you can use your finishing times from other events (i.e. a 10k) to estimate a target marathon finishing time (although you likely will require distance training to maintain the same pace over a longer distance).
Learn more about how to incorporate your marathon pace throughout your training in this guide!
A good marathon pace depends on your fitness, age, and goal. For a 4:00 marathon you need to hold around 9:10/mile (5:41/km). For sub-3:30 you need 8:00/mile (4:58/km), and for a Boston-qualifying 3:00 you need 6:52/mile (4:16/km). Use the chart above to find the exact pace for your target finish time.
How do I calculate marathon pace from finish time?
Divide your target finish time by 26.2 miles (or 42.195 km). For a 4:00:00 marathon that is 240 minutes ÷ 26.2 = 9:09.9/mile. The chart above does this math for every finish time from 2:00 to 7:00 so you do not have to.
Should I run even splits or negative splits in a marathon?
Negative splits — running the second half slightly faster than the first — tend to produce the best results. Pacing research from 100,000+ Boston finishers shows runners who positive-split by more than 3% typically miss their goal by 8+ minutes. Use the chart to set a first-half target that is 30–60 seconds slower than your pace-per-mile goal, then speed up after mile 20.
How do I adjust marathon pace for hills, heat, or altitude?
Add roughly 10–20 seconds per mile for a hilly course (e.g., Boston, NYC), 15–30 seconds per mile in heat above 70°F (21°C), and 5–10 seconds per mile above 3,000 feet (900 m) of altitude. Check our marathon heat calculator for more precise adjustments.
Can I use this pace chart for a 50K or ultramarathon?
Not directly — ultra paces are usually 15–45 seconds per mile slower than marathon pace due to terrain, aid stations, and fatigue. Use our 50K pace chart for ultra-specific splits.
Browse Pace Charts By Distance
Training for a different race distance? Jump to the pace chart you need — or see our full running pace chart hub covering every distance from 1 mile to 100 miles:
