All pace guides / marathon
4:00 marathon pace and splits
To run a marathon in 4:00:00, the average pace is 5:41 min/km. Use the even-pace checkpoints below or open the pre-filled calculator.
Split table
| km | Elapsed | Remaining |
|---|---|---|
| 5 | 28:26 | 3:31:34 |
| 10 | 56:53 | 3:03:07 |
| 15 | 1:25:19 | 2:34:41 |
| 20 | 1:53:45 | 2:06:15 |
| Half marathon | 2:00:00 | 2:00:00 |
| 25 | 2:22:12 | 1:37:48 |
| 30 | 2:50:38 | 1:09:22 |
| 35 | 3:19:05 | 40:55 |
| 40 | 3:47:31 | 12:29 |
| Finish | 4:00:00 | 0:00 |
Using the table on race day
Start under control and use the 5 km checkpoints to smooth out short pace changes. On a hilly course, even effort is often more useful than identical kilometers. The goal is a chosen plan, not an assessment of your fitness.
Pace and times use whole seconds. Checkpoints use the target time and distance without intermediate rounding.
Frequently asked questions
What pace is needed?
The average pace is 5:41 min/km. Pace uses whole seconds; checkpoints are calculated from the target time without intermediate rounding.
What if my GPS watch records a longer distance?
The table uses the official race distance, not GPS distance. Corners, your running line and measurement error can add meters on a watch. Check official course markers.