The pace to run a marathon in 3 hours
4:16 per kilometre, 14.1 km/h. Your splits kilometre by kilometre, at an even pace or as a negative split.
To run a marathon in 3 hours, hold 4:16 per kilometre: 14.1 km/h, or 6:52 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.
| Km | Even | Negative split |
|---|---|---|
| 1 | 4:16 | 4:19 |
| 2 | 8:32 | 8:37 |
| 3 | 12:48 | 12:56 |
| 4 | 17:04 | 17:14 |
| 5 | 21:20 | 21:33 |
| 6 | 25:36 | 25:51 |
| 7 | 29:52 | 30:10 |
| 8 | 34:08 | 34:28 |
| 9 | 38:24 | 38:47 |
| 10 | 42:40 | 43:05 |
| 11 | 46:55 | 47:24 |
| 12 | 51:11 | 51:42 |
| 13 | 55:27 | 56:01 |
| 14 | 59:43 | 1:00:19 |
| 15 | 1:03:59 | 1:04:38 |
| 16 | 1:08:15 | 1:08:56 |
| 17 | 1:12:31 | 1:13:15 |
| 18 | 1:16:47 | 1:17:33 |
| 19 | 1:21:03 | 1:21:52 |
| 20 | 1:25:19 | 1:26:10 |
| 21 | 1:29:35 | 1:30:29 |
| 22 | 1:33:51 | 1:34:43 |
| 23 | 1:38:07 | 1:38:56 |
| 24 | 1:42:23 | 1:43:09 |
| 25 | 1:46:39 | 1:47:23 |
| 26 | 1:50:55 | 1:51:36 |
| 27 | 1:55:11 | 1:55:50 |
| 28 | 1:59:27 | 2:00:03 |
| 29 | 2:03:43 | 2:04:16 |
| 30 | 2:07:59 | 2:08:30 |
| 31 | 2:12:15 | 2:12:43 |
| 32 | 2:16:31 | 2:16:57 |
| 33 | 2:20:46 | 2:21:10 |
| 34 | 2:25:02 | 2:25:23 |
| 35 | 2:29:18 | 2:29:37 |
| 36 | 2:33:34 | 2:33:50 |
| 37 | 2:37:50 | 2:38:04 |
| 38 | 2:42:06 | 2:42:17 |
| 39 | 2:46:22 | 2:46:30 |
| 40 | 2:50:38 | 2:50:44 |
| 41 | 2:54:54 | 2:54:57 |
| 42 | 2:59:10 | 2:59:11 |
| 42.2 | 3:00:00 | 3:00:00 |
- 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.
Pace, for running: it reads straight off your watch and the track.
- Race time predictorYour likely time over 5K, 10K, half and marathon
- Maximal aerobic speed calculatorYour maximal aerobic speed and training paces
- Heart rate zonesYour five heart rate zones
- Max heart rateYour maximum heart rate
- Running training planYour training plan, week by week
- Beep testYour VO2max from the beep test
- Fitness ageYour fitness age
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