What pace do I need to break 4 hours in the marathon?

Exactly 4:00:00 is 5:41 per km or 9:09 per mile. Because most runners cover a little more than 42.195 km by not running perfect tangents, aim a few seconds per km quicker, around 5:34 per km (8:58 per mile), which is a 3:55 pace.

Why does the table say 4:59 per km for a 3:30 marathon when other charts say 4:58?

The exact pace is 4:58.6 per km. This table rounds to the nearest second (4:59); some charts round down. Either way, the elapsed column is calculated from the exact pace, so it lands on 3:30:00.

Should I run even or negative splits?

Even splits are the safest default. If you tend to go out too fast, plan a small negative split of 1 to 3 percent: it builds in a slower first half without asking for a heroic finish. Big negative splits usually mean the first half was slower than it needed to be.

How do I print a pace band?

Set up your plan, then tap Print pace band. It prints a narrow strip with the elapsed time at every kilometre or mile marker. Cut it out, cover it with clear tape and wrap it around your wrist or tape it inside a sleeve.

Does the pace table account for hills, wind or GPS drift?

No. It assumes a flat, even effort over the measured distance. On a hilly course, run by effort on the climbs and use the elapsed times at the official markers, not your watch pace, to check where you are.

How long is a half marathon and a marathon exactly?

A marathon is 42.195 km (26.219 miles) and a half marathon is 21.0975 km (13.109 miles). The table uses these official distances, so the last split is a short one: 0.195 km or 0.22 miles.

Pace Table & Split Calculator: Even and Negative Splits

Splits per kilometre
km	Split	Elapsed	Pace /km
5	24:53	24:53	4:59
10	24:53	49:46	4:59
15	24:53	1:14:39	4:59
20	24:53	1:39:32	4:59
22	9:57	1:49:29	4:59
25	14:56	2:04:25	4:59
30	24:53	2:29:18	4:59
35	24:53	2:54:11	4:59
40	24:54	3:19:05	4:59
42.195	10:55	3:30:00	4:58
1	4:59	4:59	4:59
2	4:58	9:57	4:59
3	4:59	14:56	4:59
4	4:58	19:54	4:59
5	4:59	24:53	4:59
6	4:59	29:52	4:59
7	4:58	34:50	4:59
8	4:59	39:49	4:59
9	4:59	44:48	4:59
10	4:58	49:46	4:59
11	4:59	54:45	4:59
12	4:58	59:43	4:59
13	4:59	1:04:42	4:59
14	4:59	1:09:41	4:59
15	4:58	1:14:39	4:59
16	4:59	1:19:38	4:59
17	4:58	1:24:36	4:59
18	4:59	1:29:35	4:59
19	4:59	1:34:34	4:59
20	4:58	1:39:32	4:59
21	4:59	1:44:31	4:59
22	4:58	1:49:29	4:59
23	4:59	1:54:28	4:59
24	4:59	1:59:27	4:59
25	4:58	2:04:25	4:59
26	4:59	2:09:24	4:59
27	4:59	2:14:23	4:59
28	4:58	2:19:21	4:59
29	4:59	2:24:20	4:59
30	4:58	2:29:18	4:59
31	4:59	2:34:17	4:59
32	4:59	2:39:16	4:59
33	4:58	2:44:14	4:59
34	4:59	2:49:13	4:59
35	4:58	2:54:11	4:59
36	4:59	2:59:10	4:59
37	4:59	3:04:09	4:59
38	4:58	3:09:07	4:59
39	4:59	3:14:06	4:59
40	4:59	3:19:05	4:59
41	4:58	3:24:03	4:59
42	4:59	3:29:02	4:59
42.195	0:58	3:30:00	4:59

Splits per mile
Mile	Split	Elapsed	Pace /mi
3	24:02	24:02	8:01
6	24:01	48:03	8:00
9	24:02	1:12:05	8:01
12	24:02	1:36:07	8:01
14	16:01	1:52:08	8:01
15	8:01	2:00:09	8:01
18	24:01	2:24:10	8:00
21	24:02	2:48:12	8:01
24	24:02	3:12:14	8:01
26.219	17:46	3:30:00	8:00
1	8:01	8:01	8:01
2	8:00	16:01	8:01
3	8:01	24:02	8:01
4	8:00	32:02	8:01
5	8:01	40:03	8:01
6	8:00	48:03	8:01
7	8:01	56:04	8:01
8	8:01	1:04:05	8:01
9	8:00	1:12:05	8:01
10	8:01	1:20:06	8:01
11	8:00	1:28:06	8:01
12	8:01	1:36:07	8:01
13	8:00	1:44:07	8:01
14	8:01	1:52:08	8:01
15	8:01	2:00:09	8:01
16	8:00	2:08:09	8:01
17	8:01	2:16:10	8:01
18	8:00	2:24:10	8:01
19	8:01	2:32:11	8:01
20	8:00	2:40:11	8:01
21	8:01	2:48:12	8:01
22	8:01	2:56:13	8:01
23	8:00	3:04:13	8:01
24	8:01	3:12:14	8:01
25	8:00	3:20:14	8:01
26	8:01	3:28:15	8:01
26.219	1:45	3:30:00	8:01

How the pace table works

Choose a distance, then enter either a goal finish time or a goal pace. The table cuts the race into kilometre or mile splits and gives three numbers for each: the time for that split, the elapsed time your watch should show as you pass the marker, and the pace for that split.

The last row is usually a partial split, such as the final 0.195 km of a marathon, so its split time is shorter. Elapsed times are worked out from the exact pace and only rounded to the second at the end. That keeps the column honest: it always finishes on your goal time, and if one split shows 4:58 and the next 4:59, that's rounding, not a change of pace.

Even or negative splits

Even splits hold one pace from start to finish. For most runners in most races that's close to ideal: a second banked early tends to cost more than a second later. Negative splits run the second half faster than the first. The calculator splits the race at halfway and solves for the two paces that hit your goal exactly:

p₁ = T ÷ (½D × (2 − f)) p₂ = p₁ × (1 − f)

T is the goal time, D the distance and f the percentage (2 % = 0.02). The split that crosses halfway, highlighted in the table, blends the two paces. A 1–3 % negative split is a conservative guard against the most common pacing mistake in long races: starting too fast.

Using it on race day

Pace band. Print it, trim it, cover it in clear tape. Elapsed times at markers are easier to check at race effort than doing maths on watch pace.
Trust the markers, not the watch. Courses are measured along the shortest possible line. Most runners cover a little more, and GPS drifts in cities and tunnels, so your watch will often disagree with the official markers by the end.
Hills and wind. Run climbs by effort and let the pace go. Aim to be back on the elapsed time a few kilometres later, not at the top of the hill.
Share it. The link carries your plan, so a pacer, coach or training partner opens exactly the same table.

Pace charts from 100 m to the marathon

Even pace for common goal times at every distance, starting with the current world records. Pick a distance, then tap a time to open the full split table.

Marathon · 42.195 km
Goal	/km	/mile	km/h
1:59:30World record · MenSabastian Kimaru Sawe (KEN), London 2026	2:50	4:33	21.2
2:09:56World record · WomenRuth Chepngetich (KEN), Chicago 2024	3:05	4:57	19.5
2:15:41Women-only recordTigst Assefa (ETH), London 2026	3:13	5:11	18.7
2:30:00	3:33	5:43	16.9
2:45:00	3:55	6:18	15.3
3:00:00	4:16	6:52	14.1
3:15:00	4:37	7:26	13
3:30:00	4:59	8:01	12.1
3:45:00	5:20	8:35	11.3
4:00:00	5:41	9:09	10.5
4:15:00	6:03	9:44	9.9
4:30:00	6:24	10:18	9.4
5:00:00	7:07	11:27	8.4

Half marathon · 21.0975 km
Goal	/km	/mile	km/h
57:20World record · MenJacob Kiplimo (UGA), Lisbon 2026	2:43	4:22	22.1
1:02:52World record · WomenLetesenbet Gidey (ETH), Valencia 2021	2:59	4:48	20.1
1:05:16Women-only recordPeres Jepchirchir (KEN), Gdynia 2020	3:06	4:59	19.4
1:15:00	3:33	5:43	16.9
1:25:00	4:02	6:29	14.9
1:30:00	4:16	6:52	14.1
1:40:00	4:44	7:38	12.7
1:45:00	4:59	8:01	12.1
1:50:00	5:13	8:23	11.5
2:00:00	5:41	9:09	10.5
2:10:00	6:10	9:55	9.7
2:20:00	6:38	10:41	9
2:30:00	7:07	11:27	8.4

Pending ratification: 56:51 by Yomif Kejelcha (Buenos Aires, August 23, 2026).

Pending ratification: 1:05:15 by Agnes Jebet Ngetich (Copenhagen, September 20, 2026).

Road 10K · 10 km
Goal	/km	/mile	km/h
26:31World record · MenYomif Kejelcha (ETH), Castellón 2025	2:39	4:16	22.6
28:46World record · WomenAgnes Jebet Ngetich (KEN), Valencia 2024	2:53	4:38	20.9
29:27Women-only recordAgnes Jebet Ngetich (KEN), Herzogenaurach 2025	2:57	4:44	20.4
30:00	3:00	4:50	20
33:00	3:18	5:19	18.2
35:00	3:30	5:38	17.1
38:00	3:48	6:07	15.8
40:00	4:00	6:26	15
45:00	4:30	7:15	13.3
50:00	5:00	8:03	12
55:00	5:30	8:51	10.9
1:00:00	6:00	9:39	10
1:10:00	7:00	11:16	8.6

10,000 m · track
Goal	/km	/mile	km/h
26:11.00World record · MenJoshua Cheptegei (UGA), Valencia 2020	2:37	4:13	22.9
28:54.14World record · WomenBeatrice Chebet (KEN), Eugene 2024	2:53	4:39	20.8
28:00	2:48	4:30	21.4
30:00	3:00	4:50	20
32:00	3:12	5:09	18.8
34:00	3:24	5:28	17.6
36:00	3:36	5:48	16.7
38:00	3:48	6:07	15.8
40:00	4:00	6:26	15
45:00	4:30	7:15	13.3

Road 5K · 5 km
Goal	/km	/mile	km/h
12:49World record · MenBerihu Aregawi (ETH), Barcelona 2021	2:34	4:08	23.4
13:54World record · WomenBeatrice Chebet (KEN), Barcelona 2024	2:47	4:28	21.6
14:13Women-only recordBeatrice Chebet (KEN), Barcelona 2023	2:51	4:35	21.1
15:00	3:00	4:50	20
16:00	3:12	5:09	18.8
17:00	3:24	5:28	17.6
18:00	3:36	5:48	16.7
20:00	4:00	6:26	15
22:00	4:24	7:05	13.6
25:00	5:00	8:03	12
28:00	5:36	9:01	10.7
30:00	6:00	9:39	10
35:00	7:00	11:16	8.6

Mile · 1,609.344 m
Goal	/km	/mile	km/h
3:43.13World record · MenHicham El Guerrouj (MAR), Rome 1999	2:19	3:43	26
4:07.64World record · WomenFaith Kipyegon (KEN), Monaco 2023	2:34	4:08	23.4
4:00	2:29	4:00	24.1
4:30	2:48	4:30	21.5
5:00	3:06	5:00	19.3
5:30	3:25	5:30	17.6
6:00	3:44	6:00	16.1
6:30	4:02	6:30	14.9
7:00	4:21	7:00	13.8
8:00	4:58	8:00	12.1
9:00	5:36	9:00	10.7
10:00	6:13	10:00	9.7

Pending ratification: 3:42.66 by Josh Kerr (London, July 18, 2026).

800 m · track
Goal	/km	/mile	km/h
1:40.91World record · MenDavid Rudisha (KEN), London 2012	2:06	3:23	28.5
1:53.28World record · WomenJarmila Kratochvílová (TCH), Munich 1983	2:22	3:48	25.4
1:50	2:18	3:41	26.2
2:00	2:30	4:01	24
2:10	2:43	4:22	22.2
2:20	2:55	4:42	20.6
2:30	3:08	5:02	19.2
2:45	3:26	5:32	17.5
3:00	3:45	6:02	16
3:15	4:04	6:32	14.8
3:30	4:23	7:02	13.7
4:00	5:00	8:03	12

400 m · track
Goal	/km	/mile	km/h
43.03World record · MenWayde van Niekerk (RSA), Rio de Janeiro 2016	1:48	2:53	33.5
47.60World record · WomenMarita Koch (GDR), Canberra 1985	1:59	3:12	30.3
48	2:00	3:13	30
50	2:05	3:21	28.8
52	2:10	3:29	27.7
55	2:18	3:41	26.2
58	2:25	3:53	24.8
1:00	2:30	4:01	24
1:05	2:43	4:22	22.2
1:10	2:55	4:42	20.6
1:15	3:08	5:02	19.2
1:20	3:20	5:22	18

100 m · track
Goal	/km	/mile	km/h
9.58World record · MenUsain Bolt (JAM), Berlin 2009	1:36	2:34	37.6
10.49World record · WomenFlorence Griffith Joyner (USA), Indianapolis 1988	1:45	2:49	34.3
10.5	1:45	2:49	34.3
11	1:50	2:57	32.7
11.5	1:55	3:05	31.3
12	2:00	3:13	30
12.5	2:05	3:21	28.8
13	2:10	3:29	27.7
13.5	2:15	3:37	26.7
14	2:20	3:45	25.7
15	2:30	4:01	24
16	2:40	4:17	22.5

Records as listed by World Athletics (opens in a new tab)

Pace table & splits

How the pace table works

Even or negative splits

Using it on race day

Pace charts from 100 m to the marathon

Questions runners ask