4:50 Marathon Splits Calculator (KM)
Change the finish time or distance to generate pace + checkpoint splits. For a marathon goal of 4:50, the “Key Splits” section below shows the most useful checkpoints.
4:50 Marathon Pace Band (6:52/km)
Key checkpoints for an even-paced 4:50:00 marathon. (Also ≈ 11:04/mi.)
| Distance | Cumulative time |
|---|---|
| 5 km | 0:34:22 |
| 10 km | 1:08:44 |
| 15 km | 1:43:06 |
| 20 km | 2:17:27 |
| Half (21.1) | 2:25:00 |
| 25 km | 2:51:49 |
| 30 km | 3:26:11 |
| 35 km | 4:00:33 |
| 40 km | 4:34:55 |
| Finish (42.195) | 4:50:00 |
Cue: smooth early → protect pace 30–40 km → push after 40 km.
Key Split Times for a 4:50 Marathon
These are the checkpoints most runners actually look at on race day.
0:34:22
1:08:44
2:25:00
3:26:11
4:34:55
4:50:00
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 | 0:06:52 |
| 2 km | 0:13:45 |
| 3 km | 0:20:37 |
| 4 km | 0:27:30 |
| 5 km | 0:34:22 |
| 6 km | 0:41:15 |
| 7 km | 0:48:07 |
| 8 km | 0:55:00 |
| 9 km | 1:01:51 |
| 10 km | 1:08:44 |
| 11 km | 1:15:36 |
| 12 km | 1:22:29 |
| 13 km | 1:29:21 |
| 14 km | 1:36:14 |
| 15 km | 1:43:06 |
| 16 km | 1:49:59 |
| 17 km | 1:56:51 |
| 18 km | 2:03:44 |
| 19 km | 2:10:36 |
| 20 km | 2:17:27 |
| 21 km | 2:24:20 |
| Half (21.1) | 2:25:00 |
| 22 km | 2:31:13 |
| 23 km | 2:38:05 |
| 24 km | 2:44:58 |
| 25 km | 2:51:49 |
| 26 km | 2:58:43 |
| 27 km | 3:05:35 |
| 28 km | 3:12:28 |
| 29 km | 3:19:20 |
| 30 km | 3:26:11 |
| 31 km | 3:33:03 |
| 32 km | 3:39:55 |
| 33 km | 3:46:48 |
| 34 km | 3:53:40 |
| 35 km | 4:00:33 |
| 36 km | 4:07:25 |
| 37 km | 4:14:18 |
| 38 km | 4:21:10 |
| 39 km | 4:28:03 |
| 40 km | 4:34:55 |
| 41 km | 4:41:48 |
| 42 km | 4:48:40 |
| Finish (42.195) | 4:50:00 |
Who 4:50 pace suits
- Runners focused on a steady finish with simple structure and manageable effort.
- People who do best with clear checkpoints (10k / half / 30k / 40k) and consistent fueling.
- Anyone using run/walk—it can be an excellent strategy at this time goal when practiced.
Common mistakes at 4:50 pace
- Starting too fast because it feels easy: keep the first 5 km controlled.
- Letting aid stations blow up rhythm: plan how you’ll take fluids without stopping completely.
- Fueling inconsistently: missing 1–2 feeds early tends to show up after 30 km.
- Turning small niggles into big problems: quick fixes (lace/anti-chafe/toilet) early beat drama late.
Pace conversions for 4:50
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 4:50
Small, consistent inputs beat big stops. Plan ahead so stations don’t wreck your rhythm.
- Before the station: decide (water / sports drink / gel) and move to the side early.
- At the station: take a small sip, keep moving (short walk if needed), then resume running smoothly.
- Fuel timing: gel every ~30–35 minutes with water if possible.
A 10–15 second pause at multiple stations can add minutes—keep stops intentional and brief.
Pacing Plan + Printable Pace Band
Think of this as your “simple race plan” for 4:50. If conditions are hot/windy/hilly, don’t force the pace early.
Even pacing targets (use whichever you prefer)
2:45
5:30
6:52
11:04
Mini-plan by race phase
- 0–5 km: Aim for “comfortable”. If you’re excited, cap it at ~5–10 sec/km slower than goal pace.
- 5–30 km: Settle into 6:52/km. Fuel early and keep your effort smooth.
- 30–40 km: This is where steady wins. Keep cadence up, stay tall, and avoid pace yo-yo.
- 40–42.2 km: Use the 40 km split as permission to push (even if it’s only a little).
Fueling + Hydration (simple 4:50 template)
This is a starting point—practice your exact plan in long runs and adjust for heat.
Carbs
A common range is 30–60g carbs/hour. For a 4:50 race, that’s roughly 145–290g total. If you use gels, check the grams per gel and plan accordingly.
A practical gel schedule
- 10–15 min: first gel (or half gel) + water
- Every 25–35 min: gel + water (aim for consistency)
- After 30 km: stick to the schedule even if you don’t feel like it
Fluids + sodium
- Use thirst + conditions as your guide; in warm weather, plan more frequent sips.
- If you cramp or sweat heavily, consider electrolytes/sodium (practice first).
Training tie-in (what supports a 4:50:00 marathon)
These are general training patterns that often support a 4:50:00 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 7:57–8:52/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
6:52/km
11:04/mi
7:12–7:32/km
7:57–8:52/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 6:52/km.
| Distance | Time |
|---|---|
| 1 km | 0:06:52 |
| 2 km | 0:13:45 |
| 3 km | 0:20:37 |
| 5 km | 0:34:22 |
| 10 km | 1:08:44 |
| Half (21.1) | 2:25:00 |
| 30 km | 3:26:11 |
| 40 km | 4:34:55 |
4:50 Marathon Pacing FAQ
What pace per km is a 4:50 marathon?
A 4:50:00 marathon averages about 6:52 per km.
What pace per mile is a 4:50 marathon?
A 4:50:00 marathon averages about 11:04 per mile.
What are the key split times for a 4:50 marathon?
Key markers for a 4:50 marathon: 5k 0:34:22, 10k 1:08:44, half 2:25:00, 30k 3:26:11, 40k 4:34:55, finish 4:50:00.
Should I walk aid stations?
Short brisk walks at stations can work well if planned—avoid long, unplanned stops that break rhythm.
How often should I take gels for 4:50?
Many runners do well with a gel every ~30–35 minutes with water, practised in training.
Note: This is a planning tool only. Official results depend on course and conditions.