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The pace to run a marathon in 3:30

4:59 per kilometre, 12.1 km/h. Your splits kilometre by kilometre, at an even pace or as a negative split.

To run a marathon in 3:30, hold 4:59 per kilometre: 12.1 km/h, or 8:01 per mile.

Splits

At an even pace, or as a negative split: a little slower in the first half, a little faster in the second, for the same finish time.

Splits
Km	Even	Negative split
1	4:59	5:02
2	9:57	10:03
3	14:56	15:05
4	19:54	20:06
5	24:53	25:08
6	29:52	30:10
7	34:50	35:11
8	39:49	40:13
9	44:48	45:14
10	49:46	50:16
11	54:45	55:18
12	59:43	1:00:19
13	1:04:42	1:05:21
14	1:09:41	1:10:22
15	1:14:39	1:15:24
16	1:19:38	1:20:26
17	1:24:36	1:25:27
18	1:29:35	1:30:29
19	1:34:34	1:35:30
20	1:39:32	1:40:32
21	1:44:31	1:45:34
22	1:49:29	1:50:30
23	1:54:28	1:55:25
24	1:59:27	2:00:21
25	2:04:25	2:05:17
26	2:09:24	2:10:12
27	2:14:23	2:15:08
28	2:19:21	2:20:04
29	2:24:20	2:24:59
30	2:29:18	2:29:55
31	2:34:17	2:34:50
32	2:39:16	2:39:46
33	2:44:14	2:44:42
34	2:49:13	2:49:37
35	2:54:11	2:54:33
36	2:59:10	2:59:29
37	3:04:09	3:04:24
38	3:09:07	3:09:20
39	3:14:06	3:14:15
40	3:19:05	3:19:11
41	3:24:03	3:24:07
42	3:29:02	3:29:02
42.2	3:30:00	3:30:00

Pace is the time for one kilometre; speed, the distance in one hour. 5:00 per kilometre is 12 km/h.
Splits assume an even pace, from the first kilometre to the last.

Frequently asked questions

21.0975 km; a marathon is 42.195 km.

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