4:55 Marathon Splits Calculator (KM)
Change the finish time or distance to generate pace + checkpoint splits. For a marathon goal of 4:55, the “Key Splits” section below shows the most useful checkpoints.
4:55 Marathon Pace Band (6:59/km)
Key checkpoints for an even-paced 4:55:00 marathon. (Also ≈ 11:15/mi.)
| Distance | Cumulative time |
|---|---|
| 5 km | 0:34:57 |
| 10 km | 1:09:55 |
| 15 km | 1:44:52 |
| 20 km | 2:19:50 |
| Half (21.1) | 2:27:30 |
| 25 km | 2:54:47 |
| 30 km | 3:29:44 |
| 35 km | 4:04:42 |
| 40 km | 4:39:39 |
| Finish (42.195) | 4:55:00 |
Cue: calm early → protect pace 30–40 km → spend what’s left after 40 km.
Key Split Times for a 4:55 Marathon
These are the checkpoints most runners actually look at on race day.
0:34:57
1:09:55
2:27:30
3:29:44
4:39:39
4:55:00
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 | 0:06:59 |
| 2 km | 0:13:59 |
| 3 km | 0:20:58 |
| 4 km | 0:27:58 |
| 5 km | 0:34:57 |
| 6 km | 0:41:57 |
| 7 km | 0:48:56 |
| 8 km | 0:55:56 |
| 9 km | 1:02:55 |
| 10 km | 1:09:55 |
| 11 km | 1:16:54 |
| 12 km | 1:23:54 |
| 13 km | 1:30:53 |
| 14 km | 1:37:53 |
| 15 km | 1:44:52 |
| 16 km | 1:51:52 |
| 17 km | 1:58:51 |
| 18 km | 2:05:51 |
| 19 km | 2:12:50 |
| 20 km | 2:19:50 |
| 21 km | 2:26:49 |
| 22 km | 2:33:49 |
| 23 km | 2:40:48 |
| 24 km | 2:47:48 |
| 25 km | 2:54:47 |
| 26 km | 3:01:47 |
| 27 km | 3:08:46 |
| 28 km | 3:15:45 |
| 29 km | 3:22:45 |
| 30 km | 3:29:44 |
| 31 km | 3:36:44 |
| 32 km | 3:43:43 |
| 33 km | 3:50:43 |
| 34 km | 3:57:42 |
| 35 km | 4:04:42 |
| 36 km | 4:11:41 |
| 37 km | 4:18:41 |
| 38 km | 4:25:40 |
| 39 km | 4:32:40 |
| 40 km | 4:39:39 |
| 41 km | 4:46:39 |
| 42 km | 4:53:38 |
| Finish (42.195) | 4:55:00 |
Who 4:55 pace suits
- Runners who want a clear, consistent plan with manageable effort.
- Anyone who benefits from “rhythm goals” (cadence, breathing) instead of chasing perfect pace.
- Runners who can fuel consistently and keep aid stations calm and brief.
Common mistakes at 4:55 pace
- Starting too fast because it feels easy: keep the first 5–10 km controlled.
- Letting stations blow up rhythm: repeated long pauses add minutes.
- Fueling inconsistently: missed early feeds show up after 30 km.
- Panic pacing late: protect cadence first, then adjust pace gradually.
Pace conversions for 4:55
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 4:55
Small, consistent inputs beat big stops. Plan ahead so stations don’t wreck your rhythm.
- Before the station: decide quickly (water / sports drink / gel).
- At the station: sip while moving; short walk is fine if planned.
- After the station: return to pace smoothly—avoid sharp accelerations.
- Fuel timing: Gel every ~30–35 minutes with water if possible.
Quick station habits can be worth several minutes over a full marathon.
Pacing Plan + Printable Pace Band
Think of this as your “simple race plan” for 4:55. If conditions are hot/windy/hilly, don’t force the pace early.
Even pacing targets (use whichever you prefer)
2:48
5:36
6:59
11:15
Mini-plan by race phase
- 0–5 km: Comfortable; keep excitement from turning into overpacing.
- 5–30 km: Settle into 6:59/km. Fuel early, stay smooth.
- 30–40 km: Steady wins: quick feet, tall posture, no pace yo-yo.
- 40–42.2 km: Use 40 km as permission to press a little.
Fueling + Hydration (simple 4:55 template)
At 4:55, many runners under-fuel because the effort feels conversational early. Don’t.
- Carbs: aim ~40–55 g/hour.
- Practical schedule: 1 gel at ~40 minutes, then every 40–45 minutes (≈ 4–5 gels).
- Drink mix option: if gels don’t agree with you, use a carb drink for 1–2 hours and reduce gel count.
- Heat: prioritize fluids + sodium; pace will take care of itself if you stay cool.
Aid-station tip: walk 10–15 seconds if needed to actually drink—then jog back into rhythm.
Training tie-in (what supports a 4:55:00 marathon)
These are general training patterns that often support a 4:55:00 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 8:04–8:59/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
6:59/km
11:15/mi
7:19–7:39/km
8:04–8:59/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 6:59/km.
| Distance | Time |
|---|---|
| 1 km | 0:06:59 |
| 2 km | 0:13:59 |
| 3 km | 0:20:58 |
| 5 km | 0:34:57 |
| 10 km | 1:09:55 |
| Half (21.1) | 2:27:30 |
| 30 km | 3:29:44 |
| 40 km | 4:39:39 |
4:55 Marathon Pacing FAQ
What pace per km is a 4:55 marathon?
A 4:55:00 marathon averages about 6:59 per km.
Should I use run/walk for 4:55?
It can work well if planned—especially walking stations or short walk breaks on a schedule rather than waiting until you’re cooked.
How do I stop the pace drifting late?
Fuel consistently, keep effort steady on hills, and use a cadence cue (quick feet) when you feel your stride lengthen.
How many gels do most runners need?
Often 4–5 gels is enough, especially if you take sports drink at stations. Practice what you’ll use on race day.
What’s the simplest success strategy?
Stay calm early, keep stops short, and aim for no big slowdowns between 28–38 km.