Marathon pace chart
Pace, treadmill speed and split times for marathon finish times from 2:30:00 to 6:30:00, assuming an even pace for all 26.2 miles (42.195 km).
| Finish time | Pace /mile | Pace /km | mph | 5K | 10K | Half | 30K | 20 mi |
|---|---|---|---|---|---|---|---|---|
| 2:30:00 | 5:43 | 3:33 | 10.49 | 17:46 | 35:33 | 1:15:00 | 1:46:39 | 1:54:25 |
| 2:35:00 | 5:55 | 3:40 | 10.15 | 18:22 | 36:44 | 1:17:30 | 1:50:12 | 1:58:14 |
| 2:40:00 | 6:06 | 3:48 | 9.83 | 18:58 | 37:55 | 1:20:00 | 1:53:45 | 2:02:03 |
| 2:45:00 | 6:18 | 3:55 | 9.53 | 19:33 | 39:06 | 1:22:30 | 1:57:19 | 2:05:52 |
| 2:50:00 | 6:29 | 4:02 | 9.25 | 20:09 | 40:17 | 1:25:00 | 2:00:52 | 2:09:41 |
| 2:55:00 | 6:40 | 4:09 | 8.99 | 20:44 | 41:28 | 1:27:30 | 2:04:25 | 2:13:30 |
| 3:00:00 | 6:52 | 4:16 | 8.74 | 21:20 | 42:40 | 1:30:00 | 2:07:59 | 2:17:18 |
| 3:05:00 | 7:03 | 4:23 | 8.50 | 21:55 | 43:51 | 1:32:30 | 2:11:32 | 2:21:07 |
| 3:10:00 | 7:15 | 4:30 | 8.28 | 22:31 | 45:02 | 1:35:00 | 2:15:05 | 2:24:56 |
| 3:15:00 | 7:26 | 4:37 | 8.07 | 23:06 | 46:13 | 1:37:30 | 2:18:39 | 2:28:45 |
| 3:20:00 | 7:38 | 4:44 | 7.87 | 23:42 | 47:24 | 1:40:00 | 2:22:12 | 2:32:34 |
| 3:25:00 | 7:49 | 4:52 | 7.67 | 24:18 | 48:35 | 1:42:30 | 2:25:45 | 2:36:23 |
| 3:30:00 | 8:01 | 4:59 | 7.49 | 24:53 | 49:46 | 1:45:00 | 2:29:18 | 2:40:11 |
| 3:35:00 | 8:12 | 5:06 | 7.32 | 25:29 | 50:57 | 1:47:30 | 2:32:52 | 2:44:00 |
| 3:40:00 | 8:23 | 5:13 | 7.15 | 26:04 | 52:08 | 1:50:00 | 2:36:25 | 2:47:49 |
| 3:45:00 | 8:35 | 5:20 | 6.99 | 26:40 | 53:19 | 1:52:30 | 2:39:58 | 2:51:38 |
| 3:50:00 | 8:46 | 5:27 | 6.84 | 27:15 | 54:31 | 1:55:00 | 2:43:32 | 2:55:27 |
| 3:55:00 | 8:58 | 5:34 | 6.69 | 27:51 | 55:42 | 1:57:30 | 2:47:05 | 2:59:16 |
| 4:00:00 | 9:09 | 5:41 | 6.55 | 28:26 | 56:53 | 2:00:00 | 2:50:38 | 3:03:05 |
| 4:05:00 | 9:21 | 5:48 | 6.42 | 29:02 | 58:04 | 2:02:30 | 2:54:11 | 3:06:53 |
| 4:10:00 | 9:32 | 5:55 | 6.29 | 29:37 | 59:15 | 2:05:00 | 2:57:45 | 3:10:42 |
| 4:15:00 | 9:44 | 6:03 | 6.17 | 30:13 | 1:00:26 | 2:07:30 | 3:01:18 | 3:14:31 |
| 4:20:00 | 9:55 | 6:10 | 6.05 | 30:49 | 1:01:37 | 2:10:00 | 3:04:51 | 3:18:20 |
| 4:25:00 | 10:06 | 6:17 | 5.94 | 31:24 | 1:02:48 | 2:12:30 | 3:08:25 | 3:22:09 |
| 4:30:00 | 10:18 | 6:24 | 5.83 | 32:00 | 1:03:59 | 2:15:00 | 3:11:58 | 3:25:58 |
| 4:35:00 | 10:29 | 6:31 | 5.72 | 32:35 | 1:05:10 | 2:17:30 | 3:15:31 | 3:29:46 |
| 4:40:00 | 10:41 | 6:38 | 5.62 | 33:11 | 1:06:22 | 2:20:00 | 3:19:05 | 3:33:35 |
| 4:45:00 | 10:52 | 6:45 | 5.52 | 33:46 | 1:07:33 | 2:22:30 | 3:22:38 | 3:37:24 |
| 4:50:00 | 11:04 | 6:52 | 5.42 | 34:22 | 1:08:44 | 2:25:00 | 3:26:11 | 3:41:13 |
| 4:55:00 | 11:15 | 6:59 | 5.33 | 34:57 | 1:09:55 | 2:27:30 | 3:29:44 | 3:45:02 |
| 5:00:00 | 11:27 | 7:07 | 5.24 | 35:33 | 1:11:06 | 2:30:00 | 3:33:18 | 3:48:51 |
| 5:05:00 | 11:38 | 7:14 | 5.16 | 36:09 | 1:12:17 | 2:32:30 | 3:36:51 | 3:52:39 |
| 5:10:00 | 11:49 | 7:21 | 5.07 | 36:44 | 1:13:28 | 2:35:00 | 3:40:24 | 3:56:28 |
| 5:15:00 | 12:01 | 7:28 | 4.99 | 37:20 | 1:14:39 | 2:37:30 | 3:43:58 | 4:00:17 |
| 5:20:00 | 12:12 | 7:35 | 4.92 | 37:55 | 1:15:50 | 2:40:00 | 3:47:31 | 4:04:06 |
| 5:25:00 | 12:24 | 7:42 | 4.84 | 38:31 | 1:17:01 | 2:42:30 | 3:51:04 | 4:07:55 |
| 5:30:00 | 12:35 | 7:49 | 4.77 | 39:06 | 1:18:12 | 2:45:00 | 3:54:37 | 4:11:44 |
| 5:35:00 | 12:47 | 7:56 | 4.70 | 39:42 | 1:19:24 | 2:47:30 | 3:58:11 | 4:15:33 |
| 5:40:00 | 12:58 | 8:03 | 4.63 | 40:17 | 1:20:35 | 2:50:00 | 4:01:44 | 4:19:21 |
| 5:45:00 | 13:10 | 8:11 | 4.56 | 40:53 | 1:21:46 | 2:52:30 | 4:05:17 | 4:23:10 |
| 5:50:00 | 13:21 | 8:18 | 4.49 | 41:28 | 1:22:57 | 2:55:00 | 4:08:51 | 4:26:59 |
| 5:55:00 | 13:32 | 8:25 | 4.43 | 42:04 | 1:24:08 | 2:57:30 | 4:12:24 | 4:30:48 |
| 6:00:00 | 13:44 | 8:32 | 4.37 | 42:40 | 1:25:19 | 3:00:00 | 4:15:57 | 4:34:37 |
| 6:05:00 | 13:55 | 8:39 | 4.31 | 43:15 | 1:26:30 | 3:02:30 | 4:19:31 | 4:38:26 |
| 6:10:00 | 14:07 | 8:46 | 4.25 | 43:51 | 1:27:41 | 3:05:00 | 4:23:04 | 4:42:14 |
| 6:15:00 | 14:18 | 8:53 | 4.20 | 44:26 | 1:28:52 | 3:07:30 | 4:26:37 | 4:46:03 |
| 6:20:00 | 14:30 | 9:00 | 4.14 | 45:02 | 1:30:03 | 3:10:00 | 4:30:10 | 4:49:52 |
| 6:25:00 | 14:41 | 9:07 | 4.09 | 45:37 | 1:31:15 | 3:12:30 | 4:33:44 | 4:53:41 |
| 6:30:00 | 14:52 | 9:15 | 4.03 | 46:13 | 1:32:26 | 3:15:00 | 4:37:17 | 4:57:30 |
Marathon finish time by pace per mile
If your plan or watch gives a pace per mile, find it here for the finish time it adds up to.
| Pace /mile | Pace /km | mph | Marathon time |
|---|---|---|---|
| 5:00 | 3:06 | 12.00 | 2:11:06 |
| 5:15 | 3:16 | 11.43 | 2:17:39 |
| 5:30 | 3:25 | 10.91 | 2:24:12 |
| 5:45 | 3:34 | 10.43 | 2:30:45 |
| 6:00 | 3:44 | 10.00 | 2:37:19 |
| 6:15 | 3:53 | 9.60 | 2:43:52 |
| 6:30 | 4:02 | 9.23 | 2:50:25 |
| 6:45 | 4:12 | 8.89 | 2:56:59 |
| 7:00 | 4:21 | 8.57 | 3:03:32 |
| 7:15 | 4:30 | 8.28 | 3:10:05 |
| 7:30 | 4:40 | 8.00 | 3:16:38 |
| 7:45 | 4:49 | 7.74 | 3:23:12 |
| 8:00 | 4:58 | 7.50 | 3:29:45 |
| 8:15 | 5:08 | 7.27 | 3:36:18 |
| 8:30 | 5:17 | 7.06 | 3:42:52 |
| 8:45 | 5:26 | 6.86 | 3:49:25 |
| 9:00 | 5:36 | 6.67 | 3:55:58 |
| 9:15 | 5:45 | 6.49 | 4:02:31 |
| 9:30 | 5:54 | 6.32 | 4:09:05 |
| 9:45 | 6:04 | 6.15 | 4:15:38 |
| 10:00 | 6:13 | 6.00 | 4:22:11 |
| 10:15 | 6:22 | 5.85 | 4:28:45 |
| 10:30 | 6:31 | 5.71 | 4:35:18 |
| 10:45 | 6:41 | 5.58 | 4:41:51 |
| 11:00 | 6:50 | 5.45 | 4:48:24 |
| 11:15 | 6:59 | 5.33 | 4:54:58 |
| 11:30 | 7:09 | 5.22 | 5:01:31 |
| 11:45 | 7:18 | 5.11 | 5:08:04 |
| 12:00 | 7:27 | 5.00 | 5:14:38 |
| 12:15 | 7:37 | 4.90 | 5:21:11 |
| 12:30 | 7:46 | 4.80 | 5:27:44 |
| 12:45 | 7:55 | 4.71 | 5:34:17 |
| 13:00 | 8:05 | 4.62 | 5:40:51 |
| 13:15 | 8:14 | 4.53 | 5:47:24 |
| 13:30 | 8:23 | 4.44 | 5:53:57 |
| 13:45 | 8:33 | 4.36 | 6:00:30 |
| 14:00 | 8:42 | 4.29 | 6:07:04 |
| 14:15 | 8:51 | 4.21 | 6:13:37 |
| 14:30 | 9:01 | 4.14 | 6:20:10 |
| 14:45 | 9:10 | 4.07 | 6:26:44 |
| 15:00 | 9:19 | 4.00 | 6:33:17 |
Marathon pace chart in kilometers
The same chart by pace per kilometer:
| Pace /km | Pace /mile | km/h | Marathon time |
|---|---|---|---|
| 3:00 | 4:50 | 20.0 | 2:06:35 |
| 3:10 | 5:06 | 18.9 | 2:13:37 |
| 3:20 | 5:22 | 18.0 | 2:20:39 |
| 3:30 | 5:38 | 17.1 | 2:27:41 |
| 3:40 | 5:54 | 16.4 | 2:34:43 |
| 3:50 | 6:10 | 15.7 | 2:41:45 |
| 4:00 | 6:26 | 15.0 | 2:48:47 |
| 4:10 | 6:42 | 14.4 | 2:55:49 |
| 4:20 | 6:58 | 13.8 | 3:02:51 |
| 4:30 | 7:15 | 13.3 | 3:09:53 |
| 4:40 | 7:31 | 12.9 | 3:16:55 |
| 4:50 | 7:47 | 12.4 | 3:23:57 |
| 5:00 | 8:03 | 12.0 | 3:30:59 |
| 5:10 | 8:19 | 11.6 | 3:38:00 |
| 5:20 | 8:35 | 11.3 | 3:45:02 |
| 5:30 | 8:51 | 10.9 | 3:52:04 |
| 5:40 | 9:07 | 10.6 | 3:59:06 |
| 5:50 | 9:23 | 10.3 | 4:06:08 |
| 6:00 | 9:39 | 10.0 | 4:13:10 |
| 6:10 | 9:55 | 9.7 | 4:20:12 |
| 6:20 | 10:12 | 9.5 | 4:27:14 |
| 6:30 | 10:28 | 9.2 | 4:34:16 |
| 6:40 | 10:44 | 9.0 | 4:41:18 |
| 6:50 | 11:00 | 8.8 | 4:48:20 |
| 7:00 | 11:16 | 8.6 | 4:55:22 |
| 7:10 | 11:32 | 8.4 | 5:02:24 |
| 7:20 | 11:48 | 8.2 | 5:09:26 |
| 7:30 | 12:04 | 8.0 | 5:16:28 |
| 7:40 | 12:20 | 7.8 | 5:23:30 |
| 7:50 | 12:36 | 7.7 | 5:30:32 |
| 8:00 | 12:52 | 7.5 | 5:37:34 |
| 8:10 | 13:09 | 7.3 | 5:44:36 |
| 8:20 | 13:25 | 7.2 | 5:51:38 |
| 8:30 | 13:41 | 7.1 | 5:58:39 |
| 8:40 | 13:57 | 6.9 | 6:05:41 |
| 8:50 | 14:13 | 6.8 | 6:12:43 |
| 9:00 | 14:29 | 6.7 | 6:19:45 |
| 9:10 | 14:45 | 6.5 | 6:26:47 |
| 9:20 | 15:01 | 6.4 | 6:33:49 |
| 9:30 | 15:17 | 6.3 | 6:40:51 |
What pace is a 4-hour marathon?
A 4-hour marathon takes a 9:09 mile, or 5:41 per kilometer, held for all 26.2 miles. That is 6.55 mph (10.55 km/h) on a treadmill. Paces for other common goals:
| Goal | Pace /mile | Pace /km | Half split |
|---|---|---|---|
| 3:00:00 | 6:52 | 4:16 | 1:30:00 |
| 3:30:00 | 8:01 | 4:59 | 1:45:00 |
| 3:45:00 | 8:35 | 5:20 | 1:52:30 |
| 4:00:00 | 9:09 | 5:41 | 2:00:00 |
| 4:30:00 | 10:18 | 6:24 | 2:15:00 |
| 5:00:00 | 11:27 | 7:07 | 2:30:00 |
| 5:30:00 | 12:35 | 7:49 | 2:45:00 |
| 6:00:00 | 13:44 | 8:32 | 3:00:00 |
To break a goal time rather than match it, run slightly faster than the pace listed for it.
What treadmill speed do I need for my goal time?
Most treadmills set speed in steps of 0.1, so round up to the next tenth or you will run slightly slower than goal pace. For a 4-hour marathon, 6.55 mph means setting 6.6 mph.
| Goal | Exact mph | Set to (mph) | Exact km/h | Set to (km/h) |
|---|---|---|---|---|
| 3:00:00 | 8.74 | 8.8 | 14.06 | 14.1 |
| 3:30:00 | 7.49 | 7.5 | 12.06 | 12.1 |
| 3:45:00 | 6.99 | 7.0 | 11.25 | 11.3 |
| 4:00:00 | 6.55 | 6.6 | 10.55 | 10.6 |
| 4:30:00 | 5.83 | 5.9 | 9.38 | 9.4 |
| 5:00:00 | 5.24 | 5.3 | 8.44 | 8.5 |
| 5:30:00 | 4.77 | 4.8 | 7.67 | 7.7 |
| 6:00:00 | 4.37 | 4.4 | 7.03 | 7.1 |
For any other speed, the treadmill pace chart converts mph and km/h to pace and covers how treadmill running compares with running outside. The treadmill calorie calculator estimates what a session at race pace burns, and our treadmill picks cover machines built for running.
What is a good marathon time?
At the Berlin Marathon, finishing under 4 hours put a runner in roughly the faster half of the field. Across 873,334 Berlin finishers from 1999–2025, the median time was 3:57:46 for men and 4:26:02 for women (4:03:52 overall). The middle half of men finished between 3:32:02 and 4:28:49, and the middle half of women between 3:58:20 and 4:55:40.
| Finish time | Men | Women | All finishers |
|---|---|---|---|
| Under 3:00 | 6.1% | 1.0% | 4.9% |
| 3:00–3:30 | 17.3% | 5.7% | 14.4% |
| 3:30–4:00 | 29.6% | 20.2% | 27.3% |
| 4:00–4:30 | 22.8% | 27.0% | 23.8% |
| Over 4:30 | 24.2% | 46.1% | 29.6% |
In all, 46.6% of these finishers broke 4 hours (53.0% of men and 26.9% of women). The study left out times slower than Berlin's 6:15 time limit, so the slowest walkers are not counted.
Boston Marathon qualifying times
To enter the Boston Marathon as a qualifier, you need a time that meets the B.A.A.'s standard for your age group, run on a certified course. These are the standards for the 2027 race; the non-binary standards match the women's. Meeting the standard does not guarantee entry: for 2027, qualifiers had to be 5:17 under their standard to get in.
| Age | Men | Pace /mile | Women | Pace /mile |
|---|---|---|---|---|
| 18–34 | 2:55:00 | 6:40 | 3:25:00 | 7:49 |
| 35–39 | 3:00:00 | 6:52 | 3:30:00 | 8:01 |
| 40–44 | 3:05:00 | 7:03 | 3:35:00 | 8:12 |
| 45–49 | 3:15:00 | 7:26 | 3:45:00 | 8:35 |
| 50–54 | 3:20:00 | 7:38 | 3:50:00 | 8:46 |
| 55–59 | 3:30:00 | 8:01 | 4:00:00 | 9:09 |
| 60–64 | 3:50:00 | 8:46 | 4:20:00 | 9:55 |
| 65–69 | 4:05:00 | 9:21 | 4:35:00 | 10:29 |
| 70–74 | 4:20:00 | 9:55 | 4:50:00 | 11:04 |
| 75–79 | 4:35:00 | 10:29 | 5:05:00 | 11:38 |
| 80+ | 4:50:00 | 11:04 | 5:20:00 | 12:12 |
Do most runners slow down in the second half?
Yes. In the Berlin study, men ran the second half 10.73% slower than the first on average and women 8.34% slower. 17.63% of men and 9.66% of women slowed by 20% or more, which the authors count as hitting the wall. At the Vienna City Marathon, every group of finishers from fastest to slowest quarter slowed over the race, and the fastest runners held the most even pace. The Vienna authors suggest slower runners start more conservatively and practice holding an even pace.
How many miles is a marathon?
A marathon is 42.195 km, or 26.22 miles, usually written as 26.2. Pace charts for the other distances: half marathon, 10K and 5K.
How this chart works
Pace is finish time divided by distance. A mile is exactly 1.609344 km, and road race distances follow World Athletics rules: the marathon is 42.195 km and the half marathon half of that. Split times assume one steady pace from start to finish, and treadmill speeds assume a belt that runs at the speed it displays, with no incline. Times are rounded to the nearest second.
Sources
- World Athletics Technical Rules, TR 55.1 (road race distances; marathon 42.195 km). worldathletics.org/about-iaaf/documents/book-of-rules
- NIST Special Publication 811, Appendix B.8 (mile = 1609.344 m exactly). www.nist.gov/pml/special-publication-811/nist-guide-si-appendix-b-conversion-factors/nist-guide-si-appendix-b8
- Seffrin A et al. (2026). Sex differences in marathon pacing: analysis of 873,000 Berlin marathon runners reveals men are twice as likely to "hit the wall". Sci Rep 16:19529. doi.org/10.1038/s41598-026-56334-7
- Boston Athletic Association. Qualify for the Boston Marathon (2027 qualifying standards and cut-off times). www.baa.org/races/boston-marathon/qualify
- Ristanović L et al. (2023). The pacing differences in performance levels of marathon and half-marathon runners. Front Psychol 14:1273451. doi.org/10.3389/fpsyg.2023.1273451
Sources checked 2026-10-19.