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 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.