Plan your negative split
Use the chart as a baseline pace and aim to run the second half slightly faster than the first. This strategy keeps you controlled early while leaving room to push when the course gets tough.
Marathon Pace Chart
Find the marathon finish time that matches your goal and instantly see the average pace you need to hold every kilometre and mile.
Bookmark this pace table before race day so you always know the splits that keep you on track for a personal record.
Sub 3h
4:16/km
6:52/mile
Sub 3h30
4:59/km
8:01/mile
Sub 4h
5:41/km
9:09/mile
Sub 4h30
6:24/km
10:18/mile
| Finish Time | Pace (min/km) | Pace (min/mile) | 5K Split | Speed (km/h) |
|---|---|---|---|---|
| 1h 55m | 2:44 | 4:23 | 13:38 | 22.0 km/h |
| 1h 56m | 2:45 | 4:25 | 13:45 | 21.8 km/h |
| 1h 57m | 2:46 | 4:28 | 13:52 | 21.6 km/h |
| 1h 58m | 2:48 | 4:30 | 13:59 | 21.5 km/h |
| 1h 59m | 2:49 | 4:32 | 14:06 | 21.3 km/h |
| 2h 00m | 2:51 | 4:35 | 14:13 | 21.1 km/h |
| 2h 01m | 2:52 | 4:37 | 14:20 | 20.9 km/h |
| 2h 02m | 2:53 | 4:39 | 14:27 | 20.8 km/h |
| 2h 03m | 2:55 | 4:41 | 14:35 | 20.6 km/h |
| 2h 04m | 2:56 | 4:44 | 14:42 | 20.4 km/h |
| 2h 05m | 2:58 | 4:46 | 14:49 | 20.3 km/h |
| 2h 06m | 2:59 | 4:48 | 14:56 | 20.1 km/h |
| 2h 07m | 3:01 | 4:51 | 15:03 | 19.9 km/h |
| 2h 08m | 3:02 | 4:53 | 15:10 | 19.8 km/h |
| 2h 09m | 3:03 | 4:55 | 15:17 | 19.6 km/h |
| 2h 10m Top 0.01% | 3:05 | 4:57 | 15:24 | 19.5 km/h |
| 2h 11m | 3:06 | 5:00 | 15:31 | 19.3 km/h |
| 2h 12m | 3:08 | 5:02 | 15:38 | 19.2 km/h |
| 2h 13m | 3:09 | 5:04 | 15:46 | 19.0 km/h |
| 2h 14m | 3:11 | 5:07 | 15:53 | 18.9 km/h |
| 2h 15m | 3:12 | 5:09 | 16:00 | 18.8 km/h |
| 2h 16m | 3:13 | 5:11 | 16:07 | 18.6 km/h |
| 2h 17m | 3:15 | 5:14 | 16:14 | 18.5 km/h |
| 2h 18m | 3:16 | 5:16 | 16:21 | 18.3 km/h |
| 2h 19m | 3:18 | 5:18 | 16:28 | 18.2 km/h |
| 2h 20m | 3:19 | 5:20 | 16:35 | 18.1 km/h |
| 2h 21m | 3:20 | 5:23 | 16:42 | 18.0 km/h |
| 2h 22m | 3:22 | 5:25 | 16:50 | 17.8 km/h |
| 2h 23m | 3:23 | 5:27 | 16:57 | 17.7 km/h |
| 2h 24m | 3:25 | 5:30 | 17:04 | 17.6 km/h |
| 2h 25m | 3:26 | 5:32 | 17:11 | 17.5 km/h |
| 2h 26m | 3:28 | 5:34 | 17:18 | 17.3 km/h |
| 2h 27m | 3:29 | 5:36 | 17:25 | 17.2 km/h |
| 2h 28m | 3:30 | 5:39 | 17:32 | 17.1 km/h |
| 2h 29m | 3:32 | 5:41 | 17:39 | 17.0 km/h |
| 2h 30m | 3:33 | 5:43 | 17:46 | 16.9 km/h |
| 2h 31m | 3:35 | 5:46 | 17:54 | 16.8 km/h |
| 2h 32m | 3:36 | 5:48 | 18:01 | 16.7 km/h |
| 2h 33m | 3:38 | 5:50 | 18:08 | 16.5 km/h |
| 2h 34m | 3:39 | 5:52 | 18:15 | 16.4 km/h |
| 2h 35m Top 0.1% | 3:40 | 5:55 | 18:22 | 16.3 km/h |
| 2h 36m | 3:42 | 5:57 | 18:29 | 16.2 km/h |
| 2h 37m | 3:43 | 5:59 | 18:36 | 16.1 km/h |
| 2h 38m | 3:45 | 6:02 | 18:43 | 16.0 km/h |
| 2h 39m | 3:46 | 6:04 | 18:50 | 15.9 km/h |
| 2h 40m | 3:48 | 6:06 | 18:58 | 15.8 km/h |
| 2h 41m | 3:49 | 6:08 | 19:05 | 15.7 km/h |
| 2h 42m | 3:50 | 6:11 | 19:12 | 15.6 km/h |
| 2h 43m | 3:52 | 6:13 | 19:19 | 15.5 km/h |
| 2h 44m | 3:53 | 6:15 | 19:26 | 15.4 km/h |
| 2h 45m | 3:55 | 6:18 | 19:33 | 15.3 km/h |
| 2h 46m | 3:56 | 6:20 | 19:40 | 15.3 km/h |
| 2h 47m | 3:57 | 6:22 | 19:47 | 15.2 km/h |
| 2h 48m | 3:59 | 6:24 | 19:54 | 15.1 km/h |
| 2h 49m | 4:00 | 6:27 | 20:02 | 15.0 km/h |
| 2h 50m | 4:02 | 6:29 | 20:09 | 14.9 km/h |
| 2h 51m Top 1% | 4:03 | 6:31 | 20:16 | 14.8 km/h |
| 2h 52m | 4:05 | 6:34 | 20:23 | 14.7 km/h |
| 2h 53m | 4:06 | 6:36 | 20:30 | 14.6 km/h |
| 2h 54m | 4:07 | 6:38 | 20:37 | 14.6 km/h |
| 2h 55m | 4:09 | 6:40 | 20:44 | 14.5 km/h |
| 2h 56m | 4:10 | 6:43 | 20:51 | 14.4 km/h |
| 2h 57m | 4:12 | 6:45 | 20:58 | 14.3 km/h |
| 2h 58m | 4:13 | 6:47 | 21:06 | 14.2 km/h |
| 2h 59m | 4:15 | 6:50 | 21:13 | 14.1 km/h |
| 3h 00m | 4:16 | 6:52 | 21:20 | 14.1 km/h |
| 3h 01m | 4:17 | 6:54 | 21:27 | 14.0 km/h |
| 3h 02m | 4:19 | 6:56 | 21:34 | 13.9 km/h |
| 3h 03m | 4:20 | 6:59 | 21:41 | 13.8 km/h |
| 3h 04m | 4:22 | 7:01 | 21:48 | 13.8 km/h |
| 3h 05m | 4:23 | 7:03 | 21:55 | 13.7 km/h |
| 3h 06m | 4:24 | 7:06 | 22:02 | 13.6 km/h |
| 3h 07m | 4:26 | 7:08 | 22:10 | 13.5 km/h |
| 3h 08m | 4:27 | 7:10 | 22:17 | 13.5 km/h |
| 3h 09m | 4:29 | 7:13 | 22:24 | 13.4 km/h |
| 3h 10m | 4:30 | 7:15 | 22:31 | 13.3 km/h |
| 3h 11m | 4:32 | 7:17 | 22:38 | 13.3 km/h |
| 3h 12m | 4:33 | 7:19 | 22:45 | 13.2 km/h |
| 3h 13m | 4:34 | 7:22 | 22:52 | 13.1 km/h |
| 3h 14m | 4:36 | 7:24 | 22:59 | 13.1 km/h |
| 3h 15m | 4:37 | 7:26 | 23:06 | 13.0 km/h |
| 3h 16m | 4:39 | 7:29 | 23:14 | 12.9 km/h |
| 3h 17m | 4:40 | 7:31 | 23:21 | 12.9 km/h |
| 3h 18m | 4:42 | 7:33 | 23:28 | 12.8 km/h |
| 3h 19m | 4:43 | 7:35 | 23:35 | 12.7 km/h |
| 3h 20m | 4:44 | 7:38 | 23:42 | 12.7 km/h |
| 3h 21m | 4:46 | 7:40 | 23:49 | 12.6 km/h |
| 3h 22m | 4:47 | 7:42 | 23:56 | 12.5 km/h |
| 3h 23m | 4:49 | 7:45 | 24:03 | 12.5 km/h |
| 3h 24m | 4:50 | 7:47 | 24:10 | 12.4 km/h |
| 3h 25m | 4:52 | 7:49 | 24:18 | 12.3 km/h |
| 3h 26m | 4:53 | 7:51 | 24:25 | 12.3 km/h |
| 3h 27m | 4:54 | 7:54 | 24:32 | 12.2 km/h |
| 3h 28m | 4:56 | 7:56 | 24:39 | 12.2 km/h |
| 3h 29m | 4:57 | 7:58 | 24:46 | 12.1 km/h |
| 3h 30m | 4:59 | 8:01 | 24:53 | 12.1 km/h |
| 3h 31m | 5:00 | 8:03 | 25:00 | 12.0 km/h |
| 3h 32m Top 10% | 5:01 | 8:05 | 25:07 | 11.9 km/h |
| 3h 33m | 5:03 | 8:07 | 25:14 | 11.9 km/h |
| 3h 34m | 5:04 | 8:10 | 25:22 | 11.8 km/h |
| 3h 35m | 5:06 | 8:12 | 25:29 | 11.8 km/h |
| 3h 36m | 5:07 | 8:14 | 25:36 | 11.7 km/h |
| 3h 37m | 5:09 | 8:17 | 25:43 | 11.7 km/h |
| 3h 38m | 5:10 | 8:19 | 25:50 | 11.6 km/h |
| 3h 39m | 5:11 | 8:21 | 25:57 | 11.6 km/h |
| 3h 40m | 5:13 | 8:23 | 26:04 | 11.5 km/h |
| 3h 41m | 5:14 | 8:26 | 26:11 | 11.5 km/h |
| 3h 42m | 5:16 | 8:28 | 26:18 | 11.4 km/h |
| 3h 43m | 5:17 | 8:30 | 26:25 | 11.4 km/h |
| 3h 44m | 5:19 | 8:33 | 26:33 | 11.3 km/h |
| 3h 45m | 5:20 | 8:35 | 26:40 | 11.3 km/h |
| 3h 46m | 5:21 | 8:37 | 26:47 | 11.2 km/h |
| 3h 47m | 5:23 | 8:39 | 26:54 | 11.2 km/h |
| 3h 48m | 5:24 | 8:42 | 27:01 | 11.1 km/h |
| 3h 49m | 5:26 | 8:44 | 27:08 | 11.1 km/h |
| 3h 50m | 5:27 | 8:46 | 27:15 | 11.0 km/h |
| 3h 51m | 5:28 | 8:49 | 27:22 | 11.0 km/h |
| 3h 52m | 5:30 | 8:51 | 27:29 | 10.9 km/h |
| 3h 53m | 5:31 | 8:53 | 27:37 | 10.9 km/h |
| 3h 54m | 5:33 | 8:55 | 27:44 | 10.8 km/h |
| 3h 55m | 5:34 | 8:58 | 27:51 | 10.8 km/h |
| 3h 56m | 5:36 | 9:00 | 27:58 | 10.7 km/h |
| 3h 57m | 5:37 | 9:02 | 28:05 | 10.7 km/h |
| 3h 58m | 5:38 | 9:05 | 28:12 | 10.6 km/h |
| 3h 59m | 5:40 | 9:07 | 28:19 | 10.6 km/h |
| 4h 00m | 5:41 | 9:09 | 28:26 | 10.5 km/h |
| 4h 05m | 5:48 | 9:21 | 29:02 | 10.3 km/h |
| 4h 10m | 5:55 | 9:32 | 29:37 | 10.1 km/h |
| 4h 15m | 6:03 | 9:44 | 30:13 | 9.9 km/h |
| 4h 20m | 6:10 | 9:55 | 30:49 | 9.7 km/h |
| 4h 25m | 6:17 | 10:06 | 31:24 | 9.6 km/h |
| 4h 30m | 6:24 | 10:18 | 32:00 | 9.4 km/h |
| 4h 35m | 6:31 | 10:29 | 32:35 | 9.2 km/h |
| 4h 40m | 6:38 | 10:41 | 33:11 | 9.0 km/h |
| 4h 45m | 6:45 | 10:52 | 33:46 | 8.9 km/h |
| 4h 50m | 6:52 | 11:04 | 34:22 | 8.7 km/h |
| 4h 55m | 6:59 | 11:15 | 34:57 | 8.6 km/h |
| 5h 00m | 7:07 | 11:27 | 35:33 | 8.4 km/h |
| 5h 05m | 7:14 | 11:38 | 36:09 | 8.3 km/h |
| 5h 10m | 7:21 | 11:49 | 36:44 | 8.2 km/h |
| 5h 15m | 7:28 | 12:01 | 37:20 | 8.0 km/h |
| 5h 20m | 7:35 | 12:12 | 37:55 | 7.9 km/h |
| 5h 25m | 7:42 | 12:24 | 38:31 | 7.8 km/h |
| 5h 30m | 7:49 | 12:35 | 39:06 | 7.7 km/h |
| 5h 35m | 7:56 | 12:47 | 39:42 | 7.6 km/h |
| 5h 40m | 8:03 | 12:58 | 40:17 | 7.4 km/h |
| 5h 45m | 8:11 | 13:10 | 40:53 | 7.3 km/h |
| 5h 50m | 8:18 | 13:21 | 41:28 | 7.2 km/h |
| 5h 55m | 8:25 | 13:32 | 42:04 | 7.1 km/h |
| 6h 00m | 8:32 | 13:44 | 42:40 | 7.0 km/h |
Use the chart as a baseline pace and aim to run the second half slightly faster than the first. This strategy keeps you controlled early while leaving room to push when the course gets tough.
Connect Strava or Garmin in Run Plan to generate a personalised marathon plan that adapts every week. You will know the precise workouts and pacing targets that prepare you to hold the pace you selected in this table.
Upload your race GPX file and create a personalized pacing strategy with custom segments, elevation adjustments, and real-time finish time updates.