4:05 Marathon Splits Calculator (KM)

Change the finish time or distance to generate pace + checkpoint splits. For a marathon goal of 4:05, the “Key Splits” section below shows the most useful checkpoints.

Goal finish time

Hours h

Minutes m

Seconds s

Distance

Tip: Click Calculate to generate your pace + key splits.

Practical pacing tip: At 4:05 pace, your biggest win is staying smooth. Keep the first 10 km controlled and avoid pace spikes on hills—fix drift gently over 1–2 km, not with a surge.

4:05 Marathon Pace Band (5:48/km)

Key checkpoints for an even-paced 4:05:00 marathon. (Also ≈ 9:21/mi.)

Distance	Cumulative time
5 km	0:29:02
10 km	0:58:04
15 km	1:27:06
20 km	1:56:08
Half (21.1)	2:02:30
25 km	2:25:10
30 km	2:54:11
35 km	3:23:13
40 km	3:52:15
Finish (42.195)	4:05:00

Cue: controlled early → protect pace 30–40 km → squeeze after 40 km.

Key Split Times for a 4:05 Marathon

These are the checkpoints most runners actually look at on race day.

5 km
0:29:02

Settle in—keep breathing calm and cadence relaxed.

10 km
0:58:04

If it feels like work already, back off 5–10 sec/km.

Half marathon
2:02:30

Controlled. You’re setting up the final 12 km.

30 km
2:54:11

Protect rhythm: form cues, fuel on schedule.

40 km
3:52:15

Now race. Small increases compound fast.

Finish
4:05:00

Average pace: 5:48/km (9:21/mi).

Show full 1K cumulative splits (1–42km + finish)

Times are cumulative. Small second-by-second rounding is normal; your official time is what matters.

Distance	Cumulative time
1 km	0:05:48
2 km	0:11:37
3 km	0:17:25
4 km	0:23:14
5 km	0:29:02
6 km	0:34:50
7 km	0:40:39
8 km	0:46:27
9 km	0:52:15
10 km	0:58:04
11 km	1:03:52
12 km	1:09:41
13 km	1:15:29
14 km	1:21:17
15 km	1:27:06
16 km	1:32:54
17 km	1:38:43
18 km	1:44:31
19 km	1:50:19
20 km	1:56:08
21 km	2:01:56
22 km	2:07:44
23 km	2:13:33
24 km	2:19:21
25 km	2:25:10
26 km	2:30:58
27 km	2:36:46
28 km	2:42:35
29 km	2:48:23
30 km	2:54:11
31 km	3:00:00
32 km	3:05:48
33 km	3:11:37
34 km	3:17:25
35 km	3:23:13
36 km	3:29:02
37 km	3:34:50
38 km	3:40:39
39 km	3:46:27
40 km	3:52:15
41 km	3:58:04
42 km	4:03:52
Finish (42.195)	4:05:00

Who 4:05 pace suits

Runners who can hold a steady aerobic effort for 2–3 hours and want a disciplined race plan.
Anyone who does well with even effort (wind/hills) rather than chasing perfect splits.
Runners who fuel early and often—this goal rewards consistency more than hero moments.

Common mistakes at 4:05 pace

Overcooking the first 10 km: adrenaline makes 5:40/km feel easy—don’t take the bait.
Spiking pace on hills: aim for even effort; let pace float a little uphill.
Waiting to fuel: start early, then keep it boringly regular.
Racing too soon: save the real push for 32–35 km, not 18–25 km.

Pace conversions for 4:05

Quick reference for track sessions and race-day math.

Per km5:48

Per mile9:21

Per 5 km0:29:02

Per 10 km0:58:04

400 m lap2:19

1 km “buffer”±5–10s

Note: GPS and course factors can add noise. Use this as a guide, not a guarantee.

Aid station + fueling plan for 4:05

Small, consistent inputs beat big stops. Plan ahead so stations don’t wreck your rhythm.

Before the station: decide your plan (water / sports drink / gel) and move over early.
At the station: sip while moving; a 5–10s walk is fine if it’s intentional.
After the station: return to pace gradually over ~200–400m—no sprinting.
Fuel timing: Gel every ~25–30 minutes with water if possible.

Many “mystery minutes” come from repeated 10–20s pauses. Keep stations calm and brief.

Pacing Plan + Printable Pace Band

Think of this as your “simple race plan” for 4:05. If conditions are hot/windy/hilly, don’t force the pace early.

Plan in one line: Slight restraint early → lock into 5:48/km → protect pace from 30–40 km → squeeze after 40 km.

Even pacing targets (use whichever you prefer)

400 m
2:19

Track lap rhythm

800 m
4:39

Great for “feel” checks

1 km
5:48

Primary target

1 mile
9:21

If your watch is miles

Mini-plan by race phase

0–5 km: Start controlled (a touch slower than goal) and find rhythm.
5–30 km: Settle into 5:48/km. Fuel early and keep effort smooth.
30–40 km: Form-first: tall posture, quick feet, no big surges.
40–42.2 km: Use the 40 km split as permission to press.

Print tip: Use the Print pace band button near the calculator to print only the checkpoint band.

Fueling + Hydration (simple 4:05 template)

At 4:05, the biggest fueling mistake is delaying carbs because the early pace feels “easy”.

Carbs: target ~55–70 g/hour.
Gel timing: first gel at ~30 minutes, then every 30 minutes (≈ 5–6 gels).
Hydration: quick sips at most stations; in warm weather, plan two bigger drinks (mid-race + late).
If sensitive stomach: alternate gel / sports drink / gel / water.

Simple check: you should be fueling on schedule even if you’re not hungry.

Training tie-in (what supports a 4:05:00 marathon)

These are general training patterns that often support a 4:05:00 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 6:48–7:38/km (roughly +60–110 sec/km slower than goal pace)

Example key workout

One marathon-specific option: 3 × 12 min at ~marathon pace (5:48/km) with 5 min easy between. Keep the first rep smooth, and stop early if form breaks.

Simple pacing anchors

Goal pace
5:48/km

Marathon average

Goal pace
9:21/mi

If your watch is miles

Steady
6:08–6:28/km

Comfortably hard

Easy
6:48–7:38/km

Conversation pace

Race Week Checklist (quick)

Keep running, just reduce volume. Short easy runs help you feel fresh.
Practice your race-day breakfast at least once before the event.
Lay out shoes/socks/gels the night before. Don’t change anything last minute.
Write down 3 cues for 32–40 km (e.g., “tall posture”, “quick feet”, “small steps”).

Pace chart (quick reference)

A small table of common distances at 5:48/km.

Distance	Time
1 km	0:05:48
2 km	0:11:37
3 km	0:17:25
5 km	0:29:02
10 km	0:58:04
Half (21.1)	2:02:30
30 km	2:54:11
40 km	3:52:15

4:05 Marathon Pacing FAQ

What pace per km is a 4:05 marathon?

A 4:05:00 marathon averages about 5:48 per km.

What half-marathon time equals 4:05 pace?

Halfway at 2:02:30 is exactly on pace. A controlled 2:03–2:04 can still set up a strong finish.

Should I chase time early if I feel great?

No. The fastest way to miss 4:05 is to 'bank' minutes early. Keep the first 10–15 km boring and smooth.

How do I handle aid stations without losing time?

Keep moving: grab, sip while jogging, and get back to rhythm. If you must walk, do it briefly and deliberately.

What’s the best late-race cue?

From 30 km onward: shorten stride, keep cadence, and focus on steady fueling—speed comes from staying composed.

4:05 Marathon Splits Calculator (KM)

4:05 Marathon Pace Band (5:48/km)

Key Split Times for a 4:05 Marathon

Who 4:05 pace suits

Common mistakes at 4:05 pace

Pace conversions for 4:05

Aid station + fueling plan for 4:05

Pacing Plan + Printable Pace Band

Even pacing targets (use whichever you prefer)

Mini-plan by race phase

Fueling + Hydration (simple 4:05 template)

Training tie-in (what supports a 4:05:00 marathon)

Typical weekly structure

Example key workout

Simple pacing anchors

Race Week Checklist (quick)

Related goal times

Pace chart (quick reference)

4:05 Marathon Pacing FAQ

What pace per km is a 4:05 marathon?

What half-marathon time equals 4:05 pace?

Should I chase time early if I feel great?

How do I handle aid stations without losing time?

What’s the best late-race cue?