🏅 Marathon Pace Calculator
Enter your target finish time and experience level to view pacing tables, negative split strategies, and recommended training paces.
Example formats: 03:30:00 or 3:30:00.
First-time runners get conservative pacing; advanced runners see slightly faster adjustments.
Pace per Mile
8:35
Pace per Km
5:20
Adjusted Finish Time
3:45:00
Accounts for chosen experience level
Suggested Splits
| Distance (mile) | Cumulative Time |
|---|---|
| 5 | 0:42:54 |
| 10 | 1:25:49 |
| 13.1 | 1:52:25 |
| 20 | 2:51:38 |
| 26.2 | 3:44:50 |
Training Pace Guide
- Easy / Recovery: 10:18 per mile
- Long Run: 9:26 per mile
- Tempo / Marathon Pace: 7:43 per mile
- Interval / VO₂: 6:52 per mile
Adjust paces further for heat, hills, or treadmill conditions.
How to Use This Calculator
Enter goal finish time
Start with your planned marathon time or recent result you want to beat.
Choose experience level
First-time runners receive conservative pacing buffers.
Toggle negative split plan
Aim for slightly faster second half splits if you want a strong finish.
Apply training paces
Use the pace guide to structure weekly easy, long, tempo, and interval runs.
Formula
Pace per Mile = Goal Time ÷ 26.2188
Pace per Km = Goal Time ÷ 42.195
Adjusted Goal Time = Goal Time × (1 + Experience Adjustment)
Experience adjustments: first marathon +2%, intermediate 0%, advanced −1%
Splits are calculated by multiplying average pace across cumulative distance markers. Training paces derive from common ratios used by marathon coaches (long run ≈ goal pace + 10%, tempo ≈ goal pace − 10%).
Marathon Pacing Insights
Even pacing remains the gold standard, but slight negative splits often produce PRs. Tailor your plan to course profile and personal strengths. Use this calculator alongside fuel planning, hydration strategy, and terrain analysis.
Expert Tips
- Start 5–10 seconds per mile slower for the first 3 miles to settle nerves.
- Lock into goal pace through the middle (miles 4–20) and reassess energy.
- Use tempo runs and long run pace practice to make marathon pace feel natural.
- Factor in aid-station slowdowns; add 1–2 minutes to goal if not planning to grab-and-go.
When to Adjust
- Hot/humid race day: slow goal pace by 5–10% to avoid overheating.
- Hilly courses: pace by effort using heart rate or RPE, not just splits.
- Injury or inconsistent training: err toward conservative pacing and finish strong.
Frequently Asked Questions
How accurate is the adjusted time?
It’s a guideline based on experience level. Advanced runners often exceed their initial goal, while beginners benefit from a small pacing buffer.
Should I train at marathon pace all the time?
No. Mix easy runs, long runs, tempos, and intervals. Marathon pace appears during specific workouts, not every day.
What if I want kilometer splits?
Multiply pace per km (shown above) by distance markers (5 km, 10 km, etc.) to build a km-based table. Future updates may add an automatic metric table.
Can I use this for half marathons?
Yes—delete the longer markers and use the suggested training paces relative to half-marathon distance. The calculator is optimized for 26.2 but pace math works for any long-distance goal.
How often should I revisit pacing?
Update pacing every training block or whenever fitness improves significantly—after tune-up races, threshold tests, or major mileage increases.