The pace to run a marathon in 4:30
6:24 per kilometre, 9.4 km/h. Your splits kilometre by kilometre, at an even pace or as a negative split.
To run a marathon in 4:30, hold 6:24 per kilometre: 9.4 km/h, or 10:18 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 | 6:24 | 6:28 |
| 2 | 12:48 | 12:56 |
| 3 | 19:12 | 19:23 |
| 4 | 25:36 | 25:51 |
| 5 | 32:00 | 32:19 |
| 6 | 38:24 | 38:47 |
| 7 | 44:48 | 45:14 |
| 8 | 51:11 | 51:42 |
| 9 | 57:35 | 58:10 |
| 10 | 1:03:59 | 1:04:38 |
| 11 | 1:10:23 | 1:11:05 |
| 12 | 1:16:47 | 1:17:33 |
| 13 | 1:23:11 | 1:24:01 |
| 14 | 1:29:35 | 1:30:29 |
| 15 | 1:35:59 | 1:36:57 |
| 16 | 1:42:23 | 1:43:24 |
| 17 | 1:48:47 | 1:49:52 |
| 18 | 1:55:11 | 1:56:20 |
| 19 | 2:01:35 | 2:02:48 |
| 20 | 2:07:59 | 2:09:15 |
| 21 | 2:14:23 | 2:15:43 |
| 22 | 2:20:46 | 2:22:04 |
| 23 | 2:27:10 | 2:28:24 |
| 24 | 2:33:34 | 2:34:44 |
| 25 | 2:39:58 | 2:41:04 |
| 26 | 2:46:22 | 2:47:24 |
| 27 | 2:52:46 | 2:53:44 |
| 28 | 2:59:10 | 3:00:05 |
| 29 | 3:05:34 | 3:06:25 |
| 30 | 3:11:58 | 3:12:45 |
| 31 | 3:18:22 | 3:19:05 |
| 32 | 3:24:46 | 3:25:25 |
| 33 | 3:31:10 | 3:31:45 |
| 34 | 3:37:34 | 3:38:05 |
| 35 | 3:43:58 | 3:44:25 |
| 36 | 3:50:22 | 3:50:45 |
| 37 | 3:56:45 | 3:57:05 |
| 38 | 4:03:09 | 4:03:26 |
| 39 | 4:09:33 | 4:09:46 |
| 40 | 4:15:57 | 4:16:06 |
| 41 | 4:22:21 | 4:22:26 |
| 42 | 4:28:45 | 4:28:46 |
| 42.2 | 4:30:00 | 4:30:00 |
- 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.
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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