4:00 Marathon Splits Calculator (KM)
Key Split Times for a 4:00:00 Marathon
These are the checkpoints most useful on race day (cumulative time).
How these splits are calculated
Even pacing assumes an average of 5:41 per km across the full 42.195 km. Real races vary by hills, heat, GPS wobble, and aid stations—use these as clean targets.
5K Split Table for 4:00:00
Use this for quick checks without staring at your watch every kilometre.
| Distance | Cumulative Time |
|---|---|
| 5 km | 0:28:26 |
| 10 km | 0:56:53 |
| 15 km | 1:25:19 |
| 20 km | 1:53:45 |
| 25 km | 2:22:12 |
| 30 km | 2:50:38 |
| 35 km | 3:19:05 |
| 40 km | 3:47:31 |
| Finish (42.2) | 4:00:00 |
Who 4:00:00 pace suits
- Runners chasing a classic benchmark time — it rewards discipline more than “fitness heroics”.
- Runners targeting a 4:00:00 finish who can hold steady effort without big surges.
- People who like a simple plan: controlled start, settle into rhythm, protect pace after 30 km.
- Those willing to fuel early and consistently (most late fade is pacing + fueling).
Common mistakes at 4:00:00 pace
- Starting too fast: the “free speed” at 0–10 km isn’t free — it costs you after 30 km.
- Banking time: trying to “get a buffer” often turns into a big fade and missed goal.
- Over-correcting GPS: don’t surge for every pace blip; use lap pace + effort.
- Skipping fuel early: waiting until you feel bad is too late. Start within 20–30 minutes.
- Letting aid stations break rhythm: slow slightly, drink, then return to cadence quickly.
Pace conversions for 4:00:00
Use the calculator if you want exact 1 km or mile splits and printable pace bands.
Pacing Plan (simple and realistic)
- 0–5 km: start controlled. If you feel amazing, stay calm — you want an “easy” 5:41/km.
- 5–30 km: lock into ~5:41/km with minimal surges and smooth cornering.
- 30–40 km: “protect pace” — cadence up, short focus targets (next aid station / next km).
- 40–42.2 km: use the 40k split as permission to push. Don’t wait for perfect feelings.
Related reading: even vs negative splits and how to use a pace chart.
Fueling (quick template for 4:00:00)
Practice this in long runs. Many runners do well aiming roughly 45–75g carbs/hour depending on tolerance.
- Start early: first gel around 20–30 minutes.
- Repeat: every 25–35 minutes with water.
- Electrolytes: consider sodium if it’s hot or you’re a salty sweater.
- Keep fueling late: don’t stop at 30 km — that’s when you need it most.
Training tie-in (what supports a 4:00:00 marathon)
These are general training patterns that often support a 4:00:00 goal. Use effort and recovery as the primary guide.
Typical weekly structure
- Volume: 45–85 km/week (typical) (individual needs vary)
- Long run: 2:10–2:50, mainly easy with a controlled final 20–30 min
- 1 quality session: threshold or hills (keep it controlled)
- 1 marathon-specific session: marathon-pace / steady segments
- Easy runs: often around 6:41–7:31/km (roughly +60–110 sec/km slower than goal pace)
Example key workout
One marathon-specific option: 3 × 12 min at ~marathon pace (5:41/km) with 5 min easy between. Keep the first rep smooth, and stop early if form breaks.
Simple pacing anchors
5:41/km
9:09/mi
6:01–6:21/km
6:41–7:31/km
Pace Chart (Per KM)
A small table of common distances at 5:41/km.
| Distance | Time |
|---|---|
| 1 km | 0:05:41 |
| 2 km | 0:11:23 |
| 3 km | 0:17:04 |
| 5 km | 0:28:26 |
| 10 km | 0:56:53 |
| Half (21.1) | 2:00:00 |
| 30 km | 2:50:38 |
| 40 km | 3:47:31 |
4:00 Marathon Pacing FAQ
What pace per km is a 4:00 marathon?
A 4:00:00 marathon requires about 5:41 per km on average (42.195 km in 4 hours).
What are the key split times for a 4:00 marathon?
Most runners track 5k, 10k, half marathon, 30k, 40k, and the finish. Use the calculator to generate exact splits.
Should I run even splits for a 4:00 marathon?
Steady pacing usually wins. Keep the first half controlled at goal pace and aim to avoid early surges.
Note: This is a planning tool only. Official results depend on course and conditions.