4:40 Marathon Splits Calculator (KM)
Change the finish time or distance to generate pace + checkpoint splits. For a marathon goal of 4:40, the “Key Splits” section below shows the most useful checkpoints.
4:40 Marathon Pace Band (6:38/km)
Key checkpoints for an even-paced 4:40:00 marathon. (Also ≈ 10:41/mi.)
| Distance | Cumulative time |
|---|---|
| 5 km | 0:33:11 |
| 10 km | 1:06:22 |
| 15 km | 1:39:32 |
| 20 km | 2:12:43 |
| Half (21.1) | 2:20:00 |
| 25 km | 2:45:54 |
| 30 km | 3:19:05 |
| 35 km | 3:52:15 |
| 40 km | 4:25:26 |
| Finish (42.195) | 4:40:00 |
Cue: calm early → steady fueling → protect pace 30–40 km → finish with cadence.
Key Split Times for a 4:40 Marathon
These are the checkpoints most runners actually look at on race day.
0:33:11
1:06:22
2:20:00
3:19:05
4:25:26
4:40:00
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 | 0:06:38 |
| 2 km | 0:13:16 |
| 3 km | 0:19:54 |
| 4 km | 0:26:33 |
| 5 km | 0:33:11 |
| 6 km | 0:39:49 |
| 7 km | 0:46:27 |
| 8 km | 0:53:05 |
| 9 km | 0:59:43 |
| 10 km | 1:06:22 |
| 11 km | 1:13:00 |
| 12 km | 1:19:38 |
| 13 km | 1:26:16 |
| 14 km | 1:32:54 |
| 15 km | 1:39:32 |
| 16 km | 1:46:10 |
| 17 km | 1:52:49 |
| 18 km | 1:59:27 |
| 19 km | 2:06:05 |
| 20 km | 2:12:43 |
| 21 km | 2:19:21 |
| 22 km | 2:25:59 |
| 23 km | 2:32:37 |
| 24 km | 2:39:16 |
| 25 km | 2:45:54 |
| 26 km | 2:52:32 |
| 27 km | 2:59:10 |
| 28 km | 3:05:48 |
| 29 km | 3:12:26 |
| 30 km | 3:19:05 |
| 31 km | 3:25:43 |
| 32 km | 3:32:21 |
| 33 km | 3:38:59 |
| 34 km | 3:45:37 |
| 35 km | 3:52:15 |
| 36 km | 3:58:53 |
| 37 km | 4:05:32 |
| 38 km | 4:12:10 |
| 39 km | 4:18:48 |
| 40 km | 4:25:26 |
| 41 km | 4:32:04 |
| 42 km | 4:38:42 |
| Finish (42.195) | 4:40:00 |
Who 4:40 pace suits
- Runners who want a solid, realistic target with simple pacing rules.
- Anyone who needs guardrails against early drifting faster than plan.
- Runners who do well with consistent fueling and efficient aid stations.
Common mistakes at 4:40 pace
- Drifting fast early: a 10 sec/km mistake becomes a late fade.
- Long station stops: repeated pauses add minutes and break rhythm.
- Fueling inconsistently: keep it regular from early on.
- Stride getting long late: shorten stride, keep quick feet.
Pace conversions for 4:40
Quick reference for track sessions and race-day math.
Note: GPS and course factors can add noise. Use this as a guide, not a guarantee.
Aid station + fueling plan for 4:40
Small, consistent inputs beat big stops. Plan ahead so stations don’t wreck your rhythm.
- Before the station: decide your plan and move early.
- At the station: sip while moving; short planned walk is fine.
- After the station: ease back to pace over ~200–400m.
- Fuel timing: Gel every ~25–35 minutes with water if possible.
A smooth station routine can be the difference between 4:39 and 4:45.
Pacing Plan + Printable Pace Band
Think of this as your “simple race plan” for 4:40. If conditions are hot/windy/hilly, don’t force the pace early.
Even pacing targets (use whichever you prefer)
2:39
5:19
6:38
10:41
Mini-plan by race phase
- 0–5 km: Comfortable; cap excitement and find rhythm.
- 5–30 km: Settle into 6:38/km. Fuel early, keep effort smooth.
- 30–40 km: Protect rhythm: quick feet, tall posture, steady effort.
- 40–42.2 km: Hold cadence and keep moving—small pushes count.
Fueling + Hydration (simple 4:40 template)
For 4:40, your best plan is the one you can execute while tired: simple, repeatable, and not dependent on perfect conditions.
- Carbs: target ~45–60 g/hour.
- Low-fuss timing: 1 gel at ~40 minutes, then every 40 minutes (≈ 4–5 gels).
- Hydration: if it’s warm, add a deliberate “cooling” plan (water on head/neck) at a couple of stations.
- Cramp prevention: don’t let pace spikes + dehydration stack up.
Consistency beats heroics: steady fueling usually saves more time than pushing pace early.
Training tie-in (what supports a 4:40:00 marathon)
These are general training patterns that often support a 4:40:00 goal. Use effort and recovery as the primary guide.
Typical weekly structure
- Volume: 35–70 km/week (typical) (individual needs vary)
- Long run: 2:00–2:45 (avoid turning every long run into a very long grind)
- 1 quality session: threshold or hills (keep it controlled)
- 1 marathon-specific session: marathon-pace / steady segments
- Easy runs: often around 7:43–8:38/km (roughly +65–120 sec/km slower than goal pace)
Example key workout
One marathon-specific option: 2 × 20 min steady (around goal pace to +20 sec/km), with 8–10 min easy between. Keep the first rep smooth, and stop early if form breaks.
Simple pacing anchors
6:38/km
10:41/mi
6:58–7:18/km
7:43–8:38/km
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 6:38/km.
| Distance | Time |
|---|---|
| 1 km | 0:06:38 |
| 2 km | 0:13:16 |
| 3 km | 0:19:54 |
| 5 km | 0:33:11 |
| 10 km | 1:06:22 |
| Half (21.1) | 2:20:00 |
| 30 km | 3:19:05 |
| 40 km | 4:25:26 |
4:40 Marathon Pacing FAQ
What pace per km is a 4:40 marathon?
A 4:40:00 marathon averages about 6:38 per km.
Is it okay to start a little slower?
Yes. Starting 5–10 sec/km conservative for the first few km can pay back later, especially on crowded courses.
How should I treat hills?
Use effort as the guide. Accept small slowdowns uphill and avoid big surges—your goal is keeping the overall effort steady.
What’s a good 'check-in' point?
30 km. If you’re still fueling and your form is intact there, you’re set up for a solid finish.
How do I reduce late-race cramps?
Avoid pace spikes, stay on top of fluids/sodium in warm weather, and keep cadence steady when fatigue rises.