Marathon Pace Calculator
Find your required marathon pace per mile and per kilometer to hit a target finish time. Includes split markers at 5K, 10K, half, and 30K.
What is a marathon pace calculator?
The marathon pace calculator shows the required average pace and key split times for any goal finish time. Sub-3, sub-4, BQ — pick the time and see what each kilometer needs to look like.
Formula
Pace = goal time / 26.2188 miles (or 42.195 km). Splits = pace × distance for each waypoint.
Worked example
Goal: 4:00:00 marathon.
- Required pace: 9:09 /mi (5:41 /km)
- Split at 5K: 28:24
- Split at half: 2:00:00
- Split at 30K: 2:50:30
How to use this calculator
- Enter your goal hours and minutes.
- Use the splits as in-race targets to keep on pace.
Frequently asked questions
What is BQ pace?
The Boston qualifier ("BQ") time depends on age and gender. For men 18-34: 3:00:00 (6:52/mi). For women 18-34: 3:30:00 (8:01/mi). Times relax with age. Confirm current standards on baa.org.
Should I aim for negative splits?
Generally yes — running the second half slightly faster than the first is the most efficient strategy. Most marathoners blow up by going out too fast in the first 10K.
What pace can I sustain in a marathon?
Roughly 30-60 seconds slower per mile than your half marathon pace. If you ran a 1:50 half (8:23/mi), expect 8:55-9:25/mi for a marathon = 3:53-4:07.