The pace to run a marathon in 4 hours
5:41 per kilometre, 10.5 km/h. Your splits kilometre by kilometre, at an even pace or as a negative split.
To run a marathon in 4 hours, hold 5:41 per kilometre: 10.5 km/h, or 9:09 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 | 5:41 | 5:45 |
| 2 | 11:23 | 11:29 |
| 3 | 17:04 | 17:14 |
| 4 | 22:45 | 22:59 |
| 5 | 28:26 | 28:43 |
| 6 | 34:08 | 34:28 |
| 7 | 39:49 | 40:13 |
| 8 | 45:30 | 45:57 |
| 9 | 51:11 | 51:42 |
| 10 | 56:53 | 57:27 |
| 11 | 1:02:34 | 1:03:12 |
| 12 | 1:08:15 | 1:08:56 |
| 13 | 1:13:57 | 1:14:41 |
| 14 | 1:19:38 | 1:20:26 |
| 15 | 1:25:19 | 1:26:10 |
| 16 | 1:31:00 | 1:31:55 |
| 17 | 1:36:42 | 1:37:40 |
| 18 | 1:42:23 | 1:43:24 |
| 19 | 1:48:04 | 1:49:09 |
| 20 | 1:53:45 | 1:54:54 |
| 21 | 1:59:27 | 2:00:38 |
| 22 | 2:05:08 | 2:06:17 |
| 23 | 2:10:49 | 2:11:55 |
| 24 | 2:16:31 | 2:17:33 |
| 25 | 2:22:12 | 2:23:10 |
| 26 | 2:27:53 | 2:28:48 |
| 27 | 2:33:34 | 2:34:26 |
| 28 | 2:39:16 | 2:40:04 |
| 29 | 2:44:57 | 2:45:42 |
| 30 | 2:50:38 | 2:51:20 |
| 31 | 2:56:19 | 2:56:58 |
| 32 | 3:02:01 | 3:02:36 |
| 33 | 3:07:42 | 3:08:13 |
| 34 | 3:13:23 | 3:13:51 |
| 35 | 3:19:05 | 3:19:29 |
| 36 | 3:24:46 | 3:25:07 |
| 37 | 3:30:27 | 3:30:45 |
| 38 | 3:36:08 | 3:36:23 |
| 39 | 3:41:50 | 3:42:01 |
| 40 | 3:47:31 | 3:47:38 |
| 41 | 3:53:12 | 3:53:16 |
| 42 | 3:58:53 | 3:58:54 |
| 42.2 | 4:00:00 | 4:00:00 |
- 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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