Marathon Pace Calculator
Calculate marathon pace and finish time from target goal.
Returns per-mile and per-km splits for 5K, 10K, half marathon, and full marathon race planning.
Marathon race pace calculation determines the required pace per mile or kilometer needed to finish a 26.2-mile (42.195 km) marathon in a target finish time.
Core formulas: Required Pace (min/mile) = Target Finish Time (minutes) ÷ 26.2 Required Pace (min/km) = Target Finish Time (minutes) ÷ 42.195 Finish Time (minutes) = Pace per Mile × 26.2 Speed (mph) = 60 ÷ Pace (min/mile)
Common finish time to pace conversion:
| Target Finish Time | Per Mile Pace | Per Km Pace | Speed (mph) |
|---|---|---|---|
| 3:00:00 | 6:53/mile | 4:16/km | 8.73 mph |
| 3:30:00 | 8:01/mile | 4:59/km | 7.49 mph |
| 4:00:00 | 9:09/mile | 5:41/km | 6.56 mph |
| 4:30:00 | 10:18/mile | 6:24/km | 5.82 mph |
| 5:00:00 | 11:27/mile | 7:07/km | 5.24 mph |
| 6:00:00 | 13:44/mile | 8:32/km | 4.37 mph |
Worked example: Target finish time: 3 hours 45 minutes = 225 minutes Pace per mile = 225 ÷ 26.2 = 8.59 min/mile = 8:35/mile Pace per km = 225 ÷ 42.195 = 5.33 min/km = 5:20/km
Negative split strategy: Running the second half 1–2% faster than the first half. For a 3:45 target: First half (13.1 miles): Aim for 8:40/mile → ~1:53:38 Second half: Aim for 8:31/mile → ~1:51:22 Total: ~3:45:00
Heart rate zones for marathon pace: Most recreational marathoners run at 70–80% of maximum heart rate (aerobic threshold). Running too fast early in a marathon depletes glycogen stores and causes the infamous “wall” around mile 18–22.
World records (as of 2025): Men: Kelvin Kiptum, 2:00:35 (4:36/mile) | Women: Tigst Assefa, 2:11:53 (5:02/mile)
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This calculator runs entirely in your browser, so the numbers you enter stay on your device. The math behind it is written by hand and tested against worked examples and standard references before the page goes live.
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