Marathon Training Pace Calculator
Calculate your marathon training paces for easy runs, tempo, long runs, and intervals from your goal race time or recent race result.
Effective marathon training uses different paces for different workout types. Running everything at the same speed is a common mistake — it leads to fatigue without improving the right energy systems.
The 5 core marathon training paces (based on McMillan / Daniels methodology):
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Easy / Recovery pace (65–75% effort): The bulk of your mileage. Builds aerobic base, promotes recovery, and strengthens connective tissue. You should be able to hold a full conversation.
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Long run pace (typically 60–90 seconds per mile/km slower than marathon goal pace): Trains fat utilisation and mental resilience. Done weekly, it is the single most important marathon workout.
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Marathon race pace (MP): The goal pace you want to sustain for 42.195 km / 26.22 miles. Practising at this pace trains your body to run it efficiently.
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Tempo / threshold pace (approximately 30–40 sec/mile faster than MP, or ~10K race pace): Raises your lactate threshold — the pace at which lactate begins to accumulate. Usually done in 20–40 minute blocks.
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Interval / VO2 max pace (approximately 5K race pace or faster): Short, hard efforts (e.g. 400m–1,600m repeats) that improve maximum oxygen uptake and running economy.
How to use these paces: A typical marathon training week has ~80% of miles at easy/long pace and only ~20% at harder paces. This polarised approach produces better results than running every session at moderate intensity.
Example for a 4:00 marathon goal (5:41/km or 9:09/mile):
- Easy pace: 6:30–7:00/km (10:28–11:17/mile)
- Long run: 6:10–6:30/km (9:56–10:28/mile)
- Tempo: 5:00–5:10/km (8:03–8:19/mile)
- Interval: 4:40–4:50/km (7:31–7:47/mile)