Start here
If you want a fast answer, use the calculator. If you’re training, pick a goal-time page and use the pace band on race day.
1) Use the calculator
Enter a marathon time to get min/km, checkpoints (5k/10k/half/30k/40k) and full splits.
2) Pick your goal time page
Dedicated pages for common goals (3:00 → 5:05) with a printable pace band, conversions and FAQs.
3) Learn to use the chart
A quick guide to choosing a realistic target, focusing on key checkpoints, and avoiding early surges.
4) Choose a pacing strategy
Even splits vs negative splits — what works for most runners and how to execute it.
5) Predict from a recent race
Use your 5K/10K/half to estimate a realistic marathon pace range (then validate with training).
Quick links: Half → marathon · 10K → marathon · 5K → marathon · How the predictor works
6) Adjust pace for real-world conditions
Heat, wind, hills, fatigue drift and HR drift can turn a good plan into a late slowdown. Use the adjustment hub and modules.
Modules: Heat · Wind · Hills · Fatigue drift · HR drift
Prefer miles? Use the min/mile pace chart. Want all guides? Visit the blog.
Quick marathon pace chart (per KM)
Common finish times mapped to average pace. Click a goal time for the dedicated page, or use the calculator for full splits.
| Finish time | Avg pace (min/km) |
|---|---|
| 3:00:00 | 4:16 |
| 3:15:00 | 4:37 |
| 3:30:00 | 4:59 |
| 3:45:00 | 5:20 |
| 3:50:00 | 5:27 |
| 3:59:59 (Sub-4) | 5:41 |
| 4:00:00 | 5:41 |
| 4:30:00 | 6:24 |
| 4:50:00 | 6:52 |
| 5:00:00 | 7:07 |
Note: pace is an average. Wind, heat, hills, crowds and aid stations can change real-world splits.
Marathon pace calculator (KM)
Enter a goal finish time to calculate pace per km and generate checkpoints and splits.
Want a printable pace band (PDF)? Use: Printable pace band tool or pick a template below.
Related tools: Marathon time predictor · Half → marathon conversion · Race conditions pace adjuster · Adjust pace for heat/wind/hills · Marathon fueling calculator
Printable pace bands (PDF)
Print a wrist pace band or an A4 pacing sheet. Use the generator for any goal time, or pick a popular template. These pages are designed to be shareable (clubs can embed them).
Templates:
Tip: share the template link with your running group. For clubs/coaches, the generator page includes a copy/paste embed snippet. Learn how to use them: pace band guide.
Monthly training plan builder (4-week plan)
Generate a personalised month plan from your recent mileage, goal, available run days and injury status. Includes weekly targets, key workouts, training paces, and export tools.
Tip: use this alongside the goal time pages to keep pacing realistic as your volume changes.
Popular marathon goal times (KM)
Jump straight to a dedicated page with key splits, pace band, conversions and FAQs:
Tip: each goal-time page includes checkpoints, conversions, a printable pace band, and FAQs.
Marathon pace chart (generated)
Use the calculator above, then see a fuller pacing table here.
Tip: click a finish time in the table to open the matching goal page (when available).
Static pace chart (no-JS fallback)
If JavaScript is blocked, use this static table. It covers 2:30–6:00 (every 5 minutes). Times that have dedicated pages are clickable.
| Finish time | Pace (min/km) | Pace (min/mi) |
|---|---|---|
| 2:30:00 | 3:33 | 5:43 |
| 2:35:00 | 3:40 | 5:55 |
| 2:40:00 | 3:48 | 6:06 |
| 2:45:00 | 3:55 | 6:18 |
| 2:50:00 | 4:02 | 6:29 |
| 2:55:00 | 4:09 | 6:40 |
| 3:00:00 | 4:16 | 6:52 |
| 3:05:00 | 4:23 | 7:03 |
| 3:10:00 | 4:30 | 7:15 |
| 3:15:00 | 4:37 | 7:26 |
| 3:20:00 | 4:44 | 7:38 |
| 3:25:00 | 4:52 | 7:49 |
| 3:30:00 | 4:59 | 8:01 |
| 3:35:00 | 5:06 | 8:12 |
| 3:40:00 | 5:13 | 8:23 |
| 3:45:00 | 5:20 | 8:35 |
| 3:50:00 | 5:27 | 8:46 |
| 3:55:00 | 5:34 | 8:58 |
| 4:00:00 | 5:41 | 9:09 |
| 4:05:00 | 5:48 | 9:21 |
| 4:10:00 | 5:55 | 9:32 |
| 4:15:00 | 6:03 | 9:44 |
| 4:20:00 | 6:10 | 9:55 |
| 4:25:00 | 6:17 | 10:06 |
| 4:30:00 | 6:24 | 10:18 |
| 4:35:00 | 6:31 | 10:29 |
| 4:40:00 | 6:38 | 10:41 |
| 4:45:00 | 6:45 | 10:52 |
| 4:50:00 | 6:52 | 11:04 |
| 4:55:00 | 6:59 | 11:15 |
| 5:00:00 | 7:07 | 11:27 |
| 5:05:00 | 7:14 | 11:38 |
| 5:10:00 | 7:21 | 11:49 |
| 5:15:00 | 7:28 | 12:01 |
| 5:20:00 | 7:35 | 12:12 |
| 5:25:00 | 7:42 | 12:24 |
| 5:30:00 | 7:49 | 12:35 |
| 5:35:00 | 7:56 | 12:47 |
| 5:40:00 | 8:03 | 12:58 |
| 5:45:00 | 8:11 | 13:10 |
| 5:50:00 | 8:18 | 13:21 |
| 5:55:00 | 8:25 | 13:32 |
| 6:00:00 | 8:32 | 13:44 |
All goal time pages
How to use the pace chart (KM)
- Pick a goal time (or choose a goal page).
- Generate splits and focus on key checkpoints: 10k, half, 30k, 40k.
- Avoid early surges — “banking time” often becomes a late slowdown.
- Fuel early (small, regular carbs) and keep effort steady in heat/hills/wind.
Tip: use 1 km lap-average pace instead of instant GPS pace to avoid noise.
Guides + predictors (recommended)
Use these to turn the numbers into a race-day plan — and to choose a realistic target from your recent races.
How to choose a realistic marathon goal time
Set a goal you can actually hold based on fitness, durability, and training.
Best for: picking your target pace.
The math of “time in the bank” (starting too fast)
A simple break-even model showing how tiny late slowdowns erase early “banked time”.
Best for: avoiding the 30–35K blow-up.
Marathon splits explained (5K/10K/half/30K/40K)
How to use checkpoints to stay on plan and catch pacing errors early.
Best for: execution.
Negative split pacing: who should do it and how
A step-by-step pacing script for finishing strong without gambling early.
Best for: PB attempts and controlled racing.
Adjust marathon pace (heat, wind, hills & drift)
Practical rules to adjust early, then verify at checkpoints (10K / Half / 30K).
Best for: real-world race days.
What pace band to wear (printable) + how to use it
How to choose splits, print a band, and use it in the final 12K.
Best for: simple race execution.
How to use a marathon pace chart (KM)
A practical guide to picking a target, using checkpoints, and pacing with lap averages.
Best for: first marathoners and planning.
Even splits vs negative splits
What to aim for and how to execute without “banking time”.
Best for: finishing strong.
Predict marathon pace from a recent race
Use these if you’re coming from a 5K / 10K / half marathon and want a realistic marathon target:
Adjust pace for conditions (quick links)
Use these when conditions (or fatigue) change the effort cost of your planned pace:
Marathon pace chart (KM) FAQ
What is a marathon pace chart (KM)?
A marathon pace chart converts finish times into average pace per kilometre and key split checkpoints (like 5k, 10k, half, 30k and 40k).
How do I calculate marathon pace per kilometre?
Divide your finish time by 42.195 km. This calculator does it instantly and generates splits.
Why does my watch pace differ from the pace chart?
Instant GPS pace can fluctuate. Use lap-average pace (1 km) and pace by effort in wind, heat and hills.
What pace do I need for a sub-4 marathon?
Sub-4 pace averages about 5:41 per km. Use the Sub-4 page or enter 3:59:59 / 4:00:00 to generate full splits.
Note: This is a planning tool only. Official results depend on course and conditions.